12 Simple Sore Throat Remedies for Adults

Sore Throat Remedies for Adults

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Having a sore throat can be a real pain. It can make swallowing, talking, and eating uncomfortable. When my throat hurts, I want quick relief. That’s why I’ve compiled this list of simple remedies for adults with sore throats.

Sore Throat Remedies for Adults

These 12 easy treatments can help ease throat pain and discomfort at home. Many use common household items you probably already have. While severe or long-lasting sore throats may need medical care, these remedies often relieve mild cases.

I’ll cover both natural options and over-the-counter treatments that can soothe irritated throats.

1. Salt Water Gargle

Mouthwash

Gargling with salt water is a simple and effective remedy for sore throats. It’s easy to make at home: I mix 1/4 teaspoon of salt in a cup of warm water.

The warm salt water helps reduce swelling in my throat and draws out excess fluid to ease discomfort. I gargle small amounts at a time and spit them out.

I use this remedy a few times a day when my throat hurts. It often provides quick relief. Salt water gargles can also help with other mouth and throat issues like canker sores.

2. Herbal Tea with Honey

I find herbal tea with honey to be a soothing remedy for sore throats. The warm liquid helps relax the throat muscles and ease discomfort.

Adding honey to the tea provides extra benefits. Honey has natural antibacterial properties that may help fight infection.

I recommend calming herbs like chamomile, licorice root, or slippery elm. These can reduce inflammation in the throat.

To make this remedy, I steep the herbal tea and add a spoonful of raw honey. I sip it slowly while it’s warm for maximum relief.

3. Steam Inhalation

Sick girl making inhalation with nebulizer to reduce coughing, at home, child taking medication

Steam inhalation can help soothe a sore throat. I find it’s a simple and effective method to try at home.

To do it safely, I boil water and carefully pour it into a bowl. Then I lean over the bowl, draping a towel over my head to trap the steam.

I breathe in the warm, moist air for about 10-15 minutes. This helps loosen mucus and moisturize my throat.

For added relief, I sometimes add a few drops of eucalyptus oil to the water. The steam carries its soothing scent to my airways.

It’s important to keep a safe distance from the hot water to avoid burns. I make sure to stay 12-18 inches away from the bowl.

4. Peppermint Tea

Peppermint tea is a soothing remedy I often recommend for sore throats. It has natural cooling properties that can help ease discomfort.

To make peppermint tea, I steep 1 teaspoon of dried peppermint leaves in a cup of hot water for about 10 minutes. Then I strain it and let it cool slightly before drinking.

I find this tea works best when sipped slowly throughout the day. For extra relief, I sometimes add a spoonful of honey or a squeeze of lemon.

Peppermint tea can be enjoyed up to 5 times daily when dealing with a sore throat. Its refreshing taste and throat-soothing effects make it a go-to remedy for many.

5. Chamomile Tea

Pensive woman taking a sip of chamomile tea

Chamomile tea is one of my favorite remedies for soothing a sore throat. I find it has natural anti-inflammatory properties that can help reduce throat irritation and pain.

To make chamomile tea, I steep-dried chamomile flowers in hot water for about 5 minutes. The warm liquid helps coat and soothe my throat as I drink it.

I like to add a spoonful of honey to my chamomile tea for extra throat-coating benefits. The combination of chamomile and honey makes for a comforting drink that eases discomfort.

I aim to drink 2-3 cups of chamomile tea per day when I have a sore throat. The soothing effects usually kick in pretty quickly for me.

6. Apple Cider Vinegar Rinse

I find apple cider vinegar helpful for soothing sore throats. To make a rinse, I mix 1-2 tablespoons of apple cider vinegar with a cup of warm water.

I gargle with this mixture for about 30 seconds, then spit it out. I repeat this once or twice an hour as needed.

For a different approach, I sometimes add a tablespoon of apple cider vinegar and a teaspoon of honey to warm water. I sip this mixture slowly throughout the day.

The acidity in apple cider vinegar may help kill bacteria. It can also loosen mucus and coat the throat for relief.

7. Lemon Water

Attractive young woman drinks water with lemon.

I find lemon water to be a soothing remedy for sore throats. The vitamin C in lemons can help boost the immune system and fight off infections.

To make lemon water, I squeeze half a lemon into a cup of warm water. I sometimes add a teaspoon of honey for extra soothing power and taste.

Sipping warm lemon water throughout the day helps keep my throat moist and can reduce irritation. The acidity of lemon may also help break up mucus.

I’ve noticed that gargling with lemon water can provide temporary relief from throat pain and swelling. It’s a simple, natural option I turn to when my throat feels scratchy.

8. Licorice Root Tea

I’ve found licorice root tea to be a soothing remedy for sore throats. It has natural anti-inflammatory properties that can help reduce swelling and discomfort.

To make the tea, I steep about a tablespoon of dried licorice root in a cup of hot water for 5-10 minutes. The resulting brew has a sweet, distinct flavor.

I usually drink 1-2 cups per day when I have a sore throat. It’s important not to overdo it, as too much licorice can have side effects.

Those who are pregnant, breastfeeding, or have certain health conditions should check with a doctor before using licorice root tea.

9. Warm Soup

Hungarian mushroom soup with chanterelle mushrooms in bowls styled in forest theme

Warm soup can be a soothing remedy for a sore throat. I find chicken noodle soup particularly comforting. The warm broth helps ease pain and swelling in the throat.

Vegetable soups are also good options. They provide nutrients to support the immune system. I like to add ginger, garlic, or turmeric to my soups for extra benefits.

Smooth, pureed soups are easiest to swallow with a sore throat. If eating is painful, I suggest sipping on a clear broth instead. The warmth and hydration can provide relief.

10. Ginger Tea

Ginger tea is a tasty and effective remedy for sore throats. I brew it by steeping fresh ginger slices in hot water for 5-10 minutes. The spicy, warming qualities help soothe irritation and reduce inflammation in my throat.

I often add a squeeze of lemon and a spoonful of honey to enhance the taste and healing properties. The vitamin C in lemon boosts my immune system, while honey coats and calms my sore throat.

I sip ginger tea slowly throughout the day when I’m feeling under the weather. Its natural antiviral and antibacterial properties may help fight off infections causing my sore throat. Plus, the steam from the hot tea provides extra relief.

11. Marshmallow Root Infusion

Marshmallow root is a time-tested remedy for sore throats. It contains a substance called mucilage that helps lubricate the throat.

To make a marshmallow root infusion, I fill a jar 1/4 full with cut marshmallow root. Then I add warm water to the top and let it sit for 4-12 hours.

After straining, the infusion is ready to drink. It has a sweet, earthy taste. I can add a bit of juice if needed to improve the flavor.

This soothing drink may provide quick relief for throat discomfort. It’s a simple and natural way to ease soreness and irritation.

12. Slippery Elm Throat Lozenges

Mid section of woman holding cough drops.. Sick day, blanket, flu, virus, corona, symptoms, covid.

Slippery elm throat lozenges are a soothing remedy for sore throats. I find them easy to make at home with just a few ingredients.

To make the lozenges, I mix slippery elm powder with honey and a bit of warm water or tea. I knead this into a dough and roll it out thinly.

Then I cut the dough into small circles and let them dry. The resulting lozenges coat and protect irritated throat tissues when sucked on slowly.

I like to make a batch to keep on hand. They’re helpful at the first sign of throat discomfort. For best results, I use them a few times throughout the day.

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