10 Effective Home Remedies for Sore Throat Relief.

J.A Duodu

28 May, 2025

A sore throat can strike anytime—whether it's from a cold, allergies, or dry air. Before reaching for over-the-counter meds, consider these natural sore throat remedies that are time-tested, effective, and easy to use with ingredients you likely already have at home.

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1. Salt Water Gargle

A classic remedy, gargling with warm salt water can reduce inflammation and kill bacteria.

How to Use:
Mix 1/2 tsp of salt in a glass of warm water. Gargle for 30 seconds. Repeat 2–3 times a day.

Keyword Tip: salt water gargle for sore throat

2. Honey and Warm Water

Honey has antimicrobial properties and can soothe the throat lining.

How to Use:
Stir 1–2 tablespoons of raw honey into a cup of warm water or herbal tea. Sip slowly.

Bonus Tip: Add lemon for extra vitamin C and cleansing effect.

3. Herbal Teas

Chamomile, licorice root, and slippery elm teas can ease irritation and reduce swelling.

Best Options:

Chamomile tea: anti-inflammatory and mild sedative
Licorice root tea: soothes and coats the throat
Ginger tea: boosts immunity and reduces pain

4. Apple Cider Vinegar (ACV)

ACV has antibacterial properties and helps balance pH levels in the throat.

How to Use:
Mix 1 tablespoon of ACV and 1 tablespoon of honey in warm water. Drink once or twice daily.

5. Steam Inhalation

Moist air can soothe a dry throat and clear nasal passages.

How to Use:
Boil water, pour into a bowl, and inhale the steam under a towel. Add eucalyptus oil for added relief.

6. Marshmallow Root

This herb contains mucilage, which coats and soothes the throat.

How to Use:
Drink marshmallow root tea or use lozenges that contain it.

7. Licorice Root

Not only does it soothe irritation, but it also has antiviral and antibacterial properties.

Caution: Not recommended for pregnant women or those with high blood pressure.

8. Hydration is Key

Drinking plenty of fluids keeps your throat moist and helps fight infection. Go for:

Warm broths
Water
Herbal teas

9. Rest Your Voice

If your sore throat is caused by overuse, vocal rest can speed recovery. Whispering can strain your vocal cords more, so speak softly or not at all.

10. Humidifier

A humidifier adds moisture to dry air, preventing further throat irritation—especially helpful during winter months.

🚨 When to See a Doctor

If your sore throat persists for more than 3–5 days, comes with a high fever, or is accompanied by difficulty swallowing or breathing, seek medical attention.