Does Gargling Salt Water Help a Sore Throat? - GoodRx (2024)

Viral infections like a cold or the flu often cause a sore throat. But many other triggers, from bacterial infections to allergies, can lead to this common problem.

No matter the cause, you want to quickly relieve uncomfortable symptoms — like pain or scratchiness in your throat. That’s where gargling with salt water comes in. The home remedy can ease pain from a sore throat. And it may also support oral health and hygiene.

What does gargling with salt water do for a sore throat?

A sore throat may get better with time. But experts often recommend gargling with salt water to help relieve uncomfortable symptoms. And it’s for good reason.

When you gargle with salt water, the saline solution coats your mouth and throat. This can help loosen mucus, lessen inflammation, and ease throat pain.

Gargling with salt water may also eliminate the virus or bacteria that causes a sore throat. That’s because the rinse can raise the pH level in your mouth, making it harder for them to survive. It may also help draw out viruses or bacteria from the throat or mouth and into the solution (which you spit out when you're done gargling).

What other conditions does a salt water gargle help with?

Gargling with salt water may soothe a sore throat caused by various conditions. Examples include:

• Colds

• Flu

• Allergies

• Sinus infections

• Strep throat

• Mouth ulcers

It might also help a sore throat caused by other triggers like breathing dry or polluted air.

But the benefits don't end there. You may also want to try gargling with salt water to prevent or treat the following conditions:

• Respiratory infections: A saltwater gargle may help prevent respiratory infections like a cold or the flu. One study tracked nearly 400 people during flu season. Those who gargled with salt water three times a day were less likely to catch the flu.

• Cavities, gingivitis, and periodontitis: Gargling with salt water supports oral health. One study found that rinsing with salt water was as effective at reducing dental plaque as an antiseptic rinse. Less harmful bacteria in your mouth can lower the risk of cavities and other dental problems. These include mild and severe gum disease (gingivitis and periodontitis). Plus, a cleaner mouth can help keep your breath fresh.

• Oral surgery recovery: Your dentist or surgeon may recommend a saltwater rinse after wisdom tooth removal or other oral surgeries. It helps keep your mouth clean and may promote healing.

• Canker sores: Rinsing with salt water can soothe pain from canker sores. The remedy may even help these mouth ulcers heal.

How do you make a saltwater gargle?

Saltwater gargles are quick, affordable, and convenient. You just need two ingredients and a few minutes. There isn't one agreed-upon recipe for saltwater gargles. In general, experts recommend a simple solution with about ½ tsp of salt and 8 oz of warm water.

You can use warm water from the tap or heat it in a kettle or microwave. Then, add the salt to a cup of warm water, and stir until the salt is dissolved. You want the salt water to be warm but not hot when you gargle.

What’s the best way to gargle with salt water?

When your saltwater solution is ready, try these simple steps to gargle:

• Take a mouthful of the salt water and swish it around. Try to completely coat your mouth and throat.

• Tilt your chin up and gargle the salt water at the back of your throat.

• Gargle for around 15 seconds or as long as you can.

• Spit out the solution.

You can repeat this process several times a day for pain relief.

Frequently asked questions