How do I gargle to relieve a sore throat?

How to Gargle for Sore Throat Relief

Gargling with warm salt water is recommended as an effective home remedy to relieve sore throat symptoms, though it has not been studied in detail in clinical trials. 1

Effective Gargling Technique

1. Prepare the solution:

   • Mix 1/2 teaspoon of salt in 8 ounces (240 ml) of warm water
   • Ensure water is warm but not hot enough to burn

2. Gargling procedure:

   • Take a sip of the solution (don't swallow)
   • Tilt your head back slightly
   • Gargle for 15-30 seconds, allowing the solution to reach the back of your throat
   • Spit out the solution completely
   • Repeat 3 times consecutively

3. Frequency:

   • Gargle at least 3 times daily 1
   • Particularly helpful after meals and before bedtime
   • Continue until symptoms improve

Scientific Evidence and Alternatives

While warm salt water gargling is commonly recommended, evidence shows varying effectiveness for different gargling solutions:

• Tap water gargling has shown a 36% decrease in upper respiratory tract infection incidence in clinical trials 1
• Povidone-iodine (PVP-I) gargling has shown less effectiveness than water gargling in preventing URTIs 2
• Green tea gargling has not shown significant benefits in reducing infection incidence 1
• Salt water has not been proven effective against SARS-CoV-2 specifically 3

When to Consider Other Treatments

Gargling should be considered as just one component of sore throat management:

• For pain relief: Either ibuprofen or paracetamol are recommended for acute sore throat symptoms 1
• For severe symptoms: Consider seeking medical attention if:
  • Fever exceeds 38°C (100.4°F)
  • Difficulty swallowing or breathing
  • Symptoms persist beyond 7 days
  • Rash or joint pain develops

Important Cautions

• Not for young children: Gargling presents a choking hazard for young children who cannot reliably control the process 1
• Avoid in those with swallowing difficulties
• Do not swallow gargling solutions
• Antibiotics are not indicated for most cases of sore throat, which are viral in origin 4

Additional Self-Care Measures

• Stay hydrated with warm fluids
• Use throat lozenges containing local anesthetics (lidocaine, benzocaine, or ambroxol) 5
• Rest your voice
• Maintain adequate humidity in your environment
• Avoid irritants like smoking or secondhand smoke

By following these gargling techniques alongside other appropriate self-care measures, you can effectively manage most cases of sore throat without requiring antibiotics or other prescription medications.