Key takeaways:
Research shows that gargling with salt water can ease pain and inflammation from a sore throat.
This home remedy may also reduce the number of harmful bacteria in your mouth, lowering your risk of cavities and gingivitis.
To make a saltwater gargle at home, experts suggest a simple solution with ½ tsp of salt and 8 oz of warm water.
Viral infections like a cold or the flu often cause a sore throat. But many other things, from bacterial infections to allergies, can lead to this common problem.
No matter the cause, you’ll want fast relief from uncomfortable symptoms — like pain or scratchiness in your throat. That’s where gargling with salt water comes in. This home remedy can ease pain from a sore throat. And it may also support your 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 for good reason.
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When you gargle with salt water, the saline solution coats your mouth and throat. This can help loosen mucus, reduce inflammation, and ease throat pain.
Gargling with salt water may also help eliminate the virus or bacteria that cause a sore throat. That’s because the rinse can raise the pH level in your mouth, making it harder for germs to survive. It may also help draw out viruses or bacteria from your throat or mouth and into the solution, which you spit out when you’re done gargling.
What other conditions does a saltwater gargle help with?
Gargling with salt water may soothe a sore throat caused by various conditions. Examples include:
Colds
Flu
Allergies
Sinus infections
Mouth ulcers
It might also help if your sore throat is caused by 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. Fewer harmful bacteria in your mouth can lower your 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.
Why does your throat hurt? Check out these common reasons your throat might ache — plus treatments and tactics that can help ease the discomfort.
What should you eat with a sore throat? Certain foods and drinks can help ease — or aggravate — a painful throat. Here’s what to choose and what to avoid.
Is it COVID-19? A scratchy sore throat can be a symptom of this virus. Here’s what four people who experienced a COVID sore throat say it feels like.
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 exact recipe for saltwater gargles, but experts generally recommend a simple solution with about:
½ tsp of salt
8 oz of warm water
You can use warm tap water or heat water in a kettle or microwave. Add the salt to a cup of warm water and stir until it dissolves. You want the salt water to be warm but not hot when you gargle.
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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.
Precautions for saltwater gargles
Gargling with salt water is safe for most people. But there are some precautions to take:
Don’t swallow the salty solution. Spit it out after you gargle.
Make sure the water isn’t too hot before you gargle.
Avoid adding too much salt, as this can lead to irritation. Use about ½ tsp of salt.
Limit how often you gargle salt water to a few times a day.
Frequently asked questions
The best type of mouthwash for you depends on your health needs. As noted above, gargling with salt water can work as well as antiseptic rinses to reduce bacteria. Saltwater gargles can support your oral health. But sometimes a medicated mouthwash is more appropriate. For example, you may need a medicated mouthwash with an antibiotic or corticosteroid to treat certain infections.
How long a sore throat takes to heal depends on the cause. A sore throat from a cold or allergies may improve in a few days, while one from strep throat can take longer and may need antibiotics. Gargling with warm salt water won’t cure the cause, but it can ease pain and swelling. Many people notice temporary relief within minutes to hours after gargling salt water.
People with high blood pressure should avoid saltwater gargles, since extra salt can raise blood pressure. Gargling can also be an aspiration risk — inhaling liquid into your lungs — among people who have difficulty swallowing or an impaired gag reflex.
The best type of mouthwash for you depends on your health needs. As noted above, gargling with salt water can work as well as antiseptic rinses to reduce bacteria. Saltwater gargles can support your oral health. But sometimes a medicated mouthwash is more appropriate. For example, you may need a medicated mouthwash with an antibiotic or corticosteroid to treat certain infections.
How long a sore throat takes to heal depends on the cause. A sore throat from a cold or allergies may improve in a few days, while one from strep throat can take longer and may need antibiotics. Gargling with warm salt water won’t cure the cause, but it can ease pain and swelling. Many people notice temporary relief within minutes to hours after gargling salt water.
People with high blood pressure should avoid saltwater gargles, since extra salt can raise blood pressure. Gargling can also be an aspiration risk — inhaling liquid into your lungs — among people who have difficulty swallowing or an impaired gag reflex.
The bottom line
Gargling with salt water is a simple and inexpensive way to help relieve a sore throat. This age-old home remedy may also prevent a cold or the flu and support oral health. But some causes of sore throat need specific treatments that go beyond home remedies. It’s best to visit your doctor’s office if your symptoms are severe or you aren’t sure of the cause.
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References
American Family Physician. (2003). Sore throat.
Aravinth, V., et al. (2017). Comparative evaluation of saltwater rinse with chlorhexidine against oral microbes: A school-based randomized controlled trial. Journal of Indian Society of Pedodontics and Preventive Dentistry.
Gupta, S., et al. (2021). Is saltwater mouth rinse as effective as chlorhexidine following periodontal surgery? Evidence-Based Dentistry.
Huynh, N. C., et al. (2016). Rinsing with saline promotes human gingival fibroblast wound healing in vitro. PLoS One.
Satomura, K., et al. (2005). Prevention of upper respiratory tract infections by gargling. American Journal of Preventive Medicine.
