How to Stop Your Throat from Hurting

Co-authored by Carlotta Butler, RN, MPH

Last Updated: March 4, 2022 References Approved

Sore throats are caused by allergies, excessive talking or yelling, pollution, or respiratory infections. Just as there are numerous causes of a sore throat, there are also many remedies. If you’re sick of having a sore throat, there are many at-home and over-the-counter remedies you can try.

Method 1

Method 1 of 4:

Drinking Fluids

1
Stay hydrated. Drink a lot of water and other liquids designed to replenish nutrients in your body. Sports drinks are normally great options. They rehydrate you fast and come in great flavors.^{[1]
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- Drinking a lot of liquids can also help wash away thin layers of mucus or other allergens that may have coated your throat, resulting in inflammation and discomfort.
2
Drink orange juice. Orange juice is filled with vitamin C, which is an antioxidant. Vitamin C is crucial to the health of bones, muscles, and blood vessels.
- Many people swear by vitamin C supplements, but no medical studies have proven whether or not vitamin C actually affects the length of the common cold.^{[2]
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3
Try making hot tea. Chamomile tea, mixed with a little honey and lemon, is a great way to soothe your throat. Grocery stores offer teas specifically designed to combat irritated throats too. Most work equally well as normal chamomile tea with honey and lemon.^{[3]
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4
Drink hot soup. Chicken soup is a classic at-home remedy for sore throats. Soups have a lot of nutrients and are soothing to your throat. Stick to soups that are primarily broth-based.^{[4]
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Research source} Chunkier soups may further irritate your throat.
5
Make a “hot toddy”. Oftentimes, you will just have to wait until your throat gets better on its own. In order to numb the pain in the meantime, try a hot toddy. Choose a hot beverage you enjoy like coffee, tea, cider, hot chocolate, or simply hot water with lemon or honey in it. Many will add cinnamon also. What makes a hot toddy effective is the alcohol or spirits you add next. Traditionally, hot toddies are made with whiskey, brandy, or rum. The warm liquid will soothe your throat. The liquor will take your mind off of your troubles.^{[5]
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Trustworthy Source
Cleveland Clinic
Educational website from one of the world's leading hospitals
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6
Try garlic broth. Many believe garlic to have antiseptic and antibacterial properties. Many also think that garlic can build your immune system. While no firm proof exists to support this theory, many holistic practitioners prescribe drinking garlic broth.^{[6]
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- Peel and crush 2 garlic cloves. Pour a cup of boiling water over them. Add salt to improve the taste.
- If you prefer the taste of ginger over garlic, feel free to replace the garlic in the above recipe with ginger. Ginger helps to clear up sinuses and ease sore throats.^{[8]
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Method 2

Method 2 of 4:

Trying At-Home Remedies

1
Gargle with warm salt water. Dissolve 1 tsp (5 g) of salt in 8 fl oz (240 mL) of warm water. Gargle salt water four times a day. Don’t drink the salt water as it will dehydrate you faster.^{[9]
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National Health Service (UK)
Public healthcare system of the UK
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- Don’t just swish the salt water around in your mouth. Be sure to gargle it. Get it in the back of your mouth and let the salt do its job.
- Salt sucks all the moisture out of your throats inflamed tissue. Harmful bacteria need this moisture to survive. So salt will both reduce the inflammation in the back of your throat.^{[10]
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- You can gargle Listerine too. The antiseptics in the Listerine meant to attack plaque and harmful bacteria in your mouth will also help fight infections in your throat. It will sting at first, but will quickly get better.^{[11]
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2
Dab honey and cayenne pepper on your throat. Mix some honey and cayenne pepper together. Use a Q-tip to rub the concoction on the back of your throat. Cayenne pepper is a natural anti-inflammatory, which will reduce the swelling of your throat. The honey helps the cayenne pepper stick to the back of your throat.
3
Make a hydrogen peroxide rinse at home. You can find hydrogen peroxide at any grocery store or pharmacy. It is a mild antiseptic that will kill off most bacteria that may be irritating your throat. Take a capful of hydrogen peroxide and mix it with a tablespoon of water and a dash of lemon juice for flavor. Put it in your mouth and swish it around, making sure that it hits the back of your throat. Spit it out after a minute.^{[12]
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PubMed Central
Journal archive from the U.S. National Institutes of Health
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4
Use a vapor rub on your nose or chest. Most vapor rubs are intended to help decongest your nose. The mint in the rub can also help soothe sore throats. Pick up vapor rubs at any grocery store or pharmacy.^{[13]
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5
Eat marshmallows. This seems strange at first. For centuries, people have used marshmallows to soothe sore throats. The gelatin in the marshmallow coats the back of your throat, protecting it from other irritants.
6
Soothe your throat with a warm compress. Wrap a warm compress, like a warm heating pad, a hot water bottle, or a warm, damp cloth, around the outside of your throat. We often soothe sore throats from within, but forget that we can help reduce pain and irritation from the outside too.^{[14]
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Trustworthy Source
Cleveland Clinic
Educational website from one of the world's leading hospitals
Go to source}
7
Use a humidifier. Humidifiers increase the moisture content in the air. If your throat is dry and scratchy, a humidifier can make you more comfortable. Use one in your bedroom at night to help you sleep. You can also take longer hot showers. The moist air in the shower will act just like a humidifier. ^{[15]
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Trustworthy Source
PubMed Central
Journal archive from the U.S. National Institutes of Health
Go to source}

Method 3

Method 3 of 4:

Using Over-the-Counter Products

1
Use over-the-counter pain relievers. Acetaminophen, ibuprofen, or naproxen work well. Non-steroidal anti-inflammatory drugs (NSAID) such as Advil or Aleve are probably already in your medicine cabinet and will help reduce throat swelling. ^{[16]
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MedlinePlus
Collection of medical information sourced from the US National Library of Medicine
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2
Find a cough syrup. Cough syrups aren’t just for coughs. They treat most throat issues too. Pay close attention to cough syrup's side effects. Many formulas cause drowsiness. If you are headed to work, about to get in the car, or going to operate heavy machinery, choose a non-drowsy formula.^{[17]
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3
Purchase an anesthetic throat spray. Most throat sprays contain a numbing agent, which numbs your throat and reduces swelling that causes discomfort.^{[18]
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4
Try using throat lozenges. Like anti-septic sprays, many “cough drops” also contain numbing agents (in this case, menthol), which will reduce swelling and numb the back of your throat. They come in all different flavors and strengths. Try a couple of different kinds to see what you like best. Be sure to read the details on the package to see how many you can take in a day.^{[19]
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Method 4

Method 4 of 4:

Taking Other Precautions

1
Breathe through your nose. Breathing through your nose can help to keep moisture inside of your throat, which may help to prevent your throat from hurting. Avoid breathing through your mouth and try to breathe through your nose.^{[20]
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Trustworthy Source
Cleveland Clinic
Educational website from one of the world's leading hospitals
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2
Avoid pollution and other allergens. Stay indoors during smog days. Limit your outdoor activities at times of the year when common allergens like pollen and ragweed saturate the air.^{[21]
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Trustworthy Source
Harvard Medical School
Harvard Medical School's Educational Site for the Public
Go to source}
3
Avoid talking. When you talk, air rushes through your throat. This added activity can further irritate your throat, leading to prolonged inflammation.^{[22]
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Trustworthy Source
Cleveland Clinic
Educational website from one of the world's leading hospitals
Go to source}
4
Stick to foods that are easy to swallow. Try a plain popsicle, which will cool your throat, and may numb it additionally from the pain. However, if it seems to be getting worse because of the popsicle, do not continue to suck on it, and instead, some warm water with honey may soothe it.^{[23]
X
Trustworthy Source
Cedars Sinai Hospital
Website of one of the world's leading hospitals
Go to source} Ice cream is not recommended.
5
Don’t smoke. The tar from cigarettes and secondhand smoke can further irritate the lining of your throat. If you suffer from repeated sore throats and suspect that smoking may be the cause, visit your doctor. Consider quitting.^{[24]
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Trustworthy Source
Centers for Disease Control and Prevention
Main public health institute for the US, run by the Dept. of Health and Human Services
Go to source}
6
See a doctor. In some situation, you may need to get medical treatment for a sore throat. Seek medical help if:^{[25]
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National Health Service (UK)
Public healthcare system of the UK
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- The condition does not improve after a couple of days.
- There is a fever present, swollen glands, or patches of white forming in the throat. These maybe signs of strep throat.
- The inside of your throat is scratched or bleeding.
- Your sore throat is coupled with stomach pains. You may have acid reflux issues.^{[26]
  X
  Trustworthy Source
  Harvard Medical School
  Harvard Medical School's Educational Site for the Public
  Go to source}

Expert Q&A

Question

What if I swallow and my throat hurts?

Carlotta Butler, RN, MPH
Registered Nurse
Carlotta Butler is a Registered Nurse in Arizona. Carlotta is a member of the American Medical Writers Association. She received her Masters of Public Health from the Northern Illinois University in 2004 and her Masters in Nursing from the University of St. Francis in 2017.

Carlotta Butler, RN, MPH

Registered Nurse

Expert Answer

If your throat hurts when you swallow, you should try an anesthetic throat spray to numb the pain.
Question

What if it is still hurts?

Carlotta Butler, RN, MPH
Registered Nurse
Carlotta Butler is a Registered Nurse in Arizona. Carlotta is a member of the American Medical Writers Association. She received her Masters of Public Health from the Northern Illinois University in 2004 and her Masters in Nursing from the University of St. Francis in 2017.

Carlotta Butler, RN, MPH

Registered Nurse

Expert Answer

If you have exhausted the remedies listed here with no relief, you probably should seek medical attention.