⚠️ Please note: This article is general information only and is not medical advice. It cannot diagnose or treat any condition. If you are worried about your symptoms, or they do not improve, speak to your doctor or pharmacist.
A sore throat can make every swallow feel like hard work. 😖
The good news is that most sore throats are uncomfortable rather than dangerous.
Most get better on their own within about a week, with simple comfort measures while your body recovers.
Nothing below cures a sore throat. These are ways to feel a little more comfortable in the meantime.
🫖 Warm drinks and honey (for adults and older children)
A warm drink can feel soothing on a scratchy throat. Warm water, a mild herbal tea, or warm water with lemon are all reasonable choices.
Many people stir a little honey into a warm drink. Honey may help coat and soothe the throat for a while.
It is a comfort measure only. It does not kill the infection or shorten the illness in any guaranteed way.
🚫 Never give honey to a child under 1 year old. Honey can carry bacteria that cause infant botulism, a rare but serious illness.
Keep drinks warm, not scalding. Very hot drinks can irritate an already sore throat.
🧂 Gargling with warm salt water
Gargling with warm salt water is a simple, traditional comfort measure. Dissolve a small amount of salt in warm water, gargle, and spit it out.
Do not swallow the mixture. The aim is simply to soothe the throat for a short while.
This is not suitable for young children, who may swallow the water instead of gargling. Older children should only gargle with adult supervision.
If gargling stings or feels unpleasant, stop. A comfort measure should not make you feel worse.
🍵 Herbal tea and gentle steam
A mild herbal tea, such as chamomile, can be a pleasant warm drink when your throat feels raw.
There is no strong proof that any particular herbal tea cures a sore throat. Choose it because it feels soothing, not because it promises a result.
Breathing in gentle steam, for example from a warm shower, may also feel comforting for some people.
Take care with hot water and steam, especially around children. Never leave a child unattended near hot water.
😴 Rest, fluids, and soft foods
Rest matters when you feel unwell. Give your body time, and try not to push through a rough few days.
Keep sipping fluids through the day. Water, warm drinks, and clear soups all count.
Soft, cool foods are usually easier to swallow than dry or scratchy ones. Soups, yoghurt, and mashed foods are gentle options.
Moist air may feel kinder on your throat than very dry air. If you use a humidifier, clean it regularly and use fresh water.
Gentle movement, when you feel up to it, can help you feel less stiff overall. See also our guide to back pain exercises for gentle, everyday movement ideas.
🍬 Lozenges and throat comfort
Sucking a lozenge, an ice cube, or an ice lolly may ease the scratchy feeling for a while.
These are comfort measures, not treatments. Any relief is temporary, and that is perfectly normal.
⚠️ Do not give young children anything small and hard to suck, such as lozenges or hard sweets, because of the choking risk.
If you use any over-the-counter product, follow the packet instructions and ask your pharmacist if you take other medicines or have other health conditions.
🚨 When to get medical help urgently
Get urgent medical help straight away if you notice any of these:
- Difficulty breathing, or a high-pitched sound when you breathe
- Being unable to swallow, or drooling because swallowing is too painful
- Difficulty opening your mouth
- Symptoms that are severe and getting worse very quickly
These signs can mean your breathing is affected. Do not wait to see if they pass on their own.
🩺 When to see your doctor or pharmacist
Contact your doctor or pharmacist if:
- Your sore throat has not started to improve after about a week
- You keep getting sore throats again and again
- You notice a lump in your neck or mouth
- You have a weakened immune system, for example due to illness or medical treatment
- You notice blood in your saliva or when you cough — seek advice promptly, and urgently if it is more than small streaks or comes with breathing difficulty
A pharmacist can also be a good first stop. They can advise on comfort measures and tell you whether you need to see a doctor.
Most sore throats do not need antibiotics. Whether one is needed is a decision for a clinician who can assess you, not something to decide at home.
🛡️ Everyday habits that may help
You cannot always prevent a sore throat, but a few simple habits may lower the odds.
Wash your hands often, and try not to share cups or cutlery when someone around you is unwell.
Avoid cigarette smoke where you can, since smoke can irritate the throat further.
Change your toothbrush after you recover from a sore throat, so you are not reusing one from while you were ill.
Eating well, sleeping enough, and managing stress all support your general health. None of these guarantees you will avoid a sore throat.
❓ Frequently asked questions
How long does a sore throat usually last?
Most sore throats get better on their own within about a week. If yours has not started to improve after about a week, speak to your doctor or pharmacist.
Does honey cure a sore throat?
No. Honey in a warm drink may soothe the throat for a while, but it is not a cure. And it must never be given to children under 1 year old.
Should I take antibiotics for a sore throat?
Usually not. Most sore throats are not helped by antibiotics, and a clinician should decide whether one is ever needed after assessing you.
What should children avoid?
Children under 1 year should never have honey. Young children should not be given lozenges or hard sweets, because of the choking risk.
📚 More health tips
If you found this guide useful, you may also like our guide to stopping hair loss and our back pain exercises for everyday wellbeing.
Above all, be patient with yourself. Rest, fluids, and gentle comfort measures are usually enough while a sore throat runs its course. 💛
This article is general information only and is not a substitute for professional medical advice. If you are worried, contact your doctor or pharmacist.