Warm Salt Water Gargle for a Sore Throat
It costs almost nothing and takes two minutes. Here is the right salt-to-water ratio, how to gargle properly, and the warning signs that mean a sore throat needs a doctor.
A salt water gargle is one of the oldest sore throat remedies there is, and it is still one that health services recommend. You need only salt, warm water and a glass.
It will not get rid of the infection behind your sore throat, but it may ease the scratchiness for a while. The trick is to get the ratio right and to gargle, not swallow. Here is how to do it, plus the signs that mean you should see a doctor instead.
Why people use it
Most sore throats are minor and clear up without any special treatment. The NHS says they normally get better by themselves within a week.
In the meantime, the goal is comfort. Gargling with warm, salty water is one of the self-care steps listed by the NHS, Mayo Clinic and Cleveland Clinic, alongside rest, plenty of fluids and soft or cool foods.
Warm Salt Water Gargle
You need
- warm water, not hot240 ml (1 cup)
- table salt or fine sea salt1/4 to 1/2 tsp
Method
- Pour the warm water into a clean glass.
- Add the salt and stir until it has completely dissolved.
- Take a mouthful, tilt your head back and gargle for 15 to 30 seconds.
- Spit the water out into the sink. Do not swallow it.
- Repeat until the glass is finished. You can do this several times a day.
Tips
- Make a fresh glass each time rather than keeping a batch.
- If the salt stings, use less and build up as your throat feels better.
- Gargling feels most soothing after meals and before bed.
What the evidence says
The case for salt water gargling rests mostly on long experience and on its place in mainstream health advice, rather than on large trials. Mayo Clinic says a saltwater gargle can relieve a sore throat for a while, which is an honest way to put it: the relief is real for many people, but temporary.
Cleveland Clinic says a gargle of about half a teaspoon of salt in a cup of water can ease irritation and inflammation in the throat. It is cheap, simple and low risk for adults and older children when the water is spat out, which is why it remains a reasonable first step.
Getting the ratio and technique right
More salt is not better. Mayo Clinic suggests 1/4 to 1/2 teaspoon of table salt in 120 to 240 ml (4 to 8 fl oz) of warm water. The NHS uses half a teaspoon in a glass of warm water. Too much salt can sting and dry the throat, so start at the lower end if your throat is raw.
Use water that feels comfortably warm on the inside of your wrist, not hot. Tip your head back, let the water reach the back of your throat and make a gentle ahh sound so it bubbles. After about 15 to 30 seconds, spit it out. Repeat until the glass is used up.
Questions people ask
How often can I gargle with salt water?
Several times a day is fine for most adults. Make a fresh glass each time and always spit it out.
Is sea salt better than table salt?
Either works. What matters is the ratio and making sure it dissolves fully.
Can I add honey or herbs to the gargle?
Keep the gargle simple and spit it out. If you want honey, have it in a warm drink you can swallow instead, and never give honey to a baby under 12 months old.
Sources
- Sore throat — NHS
- Sore throat: Diagnosis and treatment — Mayo Clinic
- Cold remedies: What works, what doesn't, what can't hurt — Mayo Clinic
- Sore Throat (Pharyngitis) — Cleveland Clinic
This article is for general information only and is not medical advice. Herbs can interact with medicines and health conditions. Talk to a doctor or pharmacist before trying a herbal remedy, especially if you are pregnant, breastfeeding, giving it to a child, or taking any medication.
