Hot water and salt for sore throat

• Salt water gargles help reduce the inflammation and pain of sore throats and mouth ulcers. 
• It helps stop bacteria growth, prevents upper respiratory infections, and dislodges food particles. 
• You can make this home remedy by combining ½ teaspoon of salt to 1 cup of warm water. 

Gargling with salt water is a common home remedy that generally helps with sore throats, colds, and mouth ulcers. Salt water gargles can help relieve throat pain and irritation by reducing inflammation and preventing the growth of bacteria.

"An advantage of salt water over, let's say, alcohol-based mouthwash, is that salt water is less abrasive or irritating to the mucosal lining of the throat. Also, salt is inexpensive and natural," says Michael Lerner, MD, assistant professor of otolaryngology at the Yale University School of Medicine.

Here's when and how to use a salt water gargle and how to make one at home. 

Benefits of gargling salt water

The benefits of salt water aren't just an old wives' tale. In fact, rinsing the mouth with a saline solution is one of the best ways to disinfect oral wounds, especially after having dental surgery, because it works as an antiseptic and it inhibits bacterial growth.

Children below six years old might not be able to gargle properly yet, so a salt water gargle isn't recommended.

How to make salt water for gargling

All you need to make a salt water solution are salt and water. It's best to use purified, filtered, or distilled water because tap water may have contaminants. You can also buy saline solutions over-the-counter from local pharmacies.

"When we say 'salt', we mean the chemical sodium chloride (NaCl), which is available at any grocery store in the form of canning salt, pickling salt, kosher salt, or sea salt," says Lerner. 

"There is no hard and fast rule as to the appropriate concentration for salt water gargles, but I recommend dissolving 1/2 teaspoon of salt in 1 cup (or 8 oz) of warm water."

Some people choose to add ginger, lemon, or honey to improve the taste, but there's no data on whether it can affect the health benefits of a salt water gargle.

"I tell my patients that gargling warm salt water is safe and can be continued as long as it is providing symptomatic relief. However, if symptoms worsen or progress, it is important to seek medical evaluation," says Lerner.

Insider's takeaway

A salt water gargle can reduce inflammation, minimize the likelihood of viral upper respiratory infections, and improve dental health. All you have to do is dissolve 1/2 tsp of salt in a glass of warm water, but you can add other ingredients to improve its taste, and gargle it for about 10-15 seconds 2-3 times a day.

"​Gargling with hypertonic saline [aka a salt water solution with a higher concentration of salt] is safe, although ingesting too much salt or sodium chloride can result in elevated blood pressure and altered electrolyte balance in the body," says Lerner. Be careful not to put too much salt to avoid swallowing or ingesting large amounts of hypertonic saline solution.

Carla Delgado

Freelance Reporter, Insider Reviews

Carla is a Filipino freelance health & culture journalist with bylines in Insider, Architectural Digest, Elemental, Observer, and Mental Floss. Outside of writing, she works for local theatre productions as a stage manager and assistant sound operator. Learn more about how our team of experts tests and reviews products at Insider here.

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