Sore throat: These home remedies soothe the throat

This article has been reviewed by specialist medical journalists.

Summary

Home remedies for a sore throat

What is a sore throat? A sore throat is usually caused by irritation or inflammation of the mucous membrane in the throat, often as part of a cold. In most cases, viruses are the cause; less commonly, bacteria are to blame, and sometimes irritants such as dry air or an allergy are the cause.

Which home remedies help with a sore throat? Warm drinks, salt water gargles, honey, onion syrup, chicken soup or throat compresses can soothe the mucous membranes and make swallowing easier. Above all, they relieve the symptoms, but are no substitute for medical advice if warning signs are present.

Which home remedies help children? For children, it is particularly helpful to ensure they drink plenty of fluids, have lukewarm tea, honey (from 1 year of age), humidified air in the room and, if necessary, gentle throat compresses. It is important to watch out for a fever or a sudden worsening of symptoms.

When should you see a doctor? You should seek medical advice if your child has a high or persistent fever, severe difficulty swallowing, shortness of breath, a marked deterioration in their condition, or if they are barely drinking or appear very unwell.

What is a sore throat and what usually causes it?

A sore throat is usually harmless and a common symptom of an oncoming cold. It occurs when the mucous membrane in the throat is irritated or inflamed. This can manifest as a scratchy sensation, a burning sensation or pain when swallowing. Other symptoms such as a runny nose, a cough or hoarseness often accompany this. The key to determining the cause is whether it is an infection or whether irritants are affecting the mucous membranes.

Most common cause: viruses (common cold)

In most cases, acute sore throats are caused by viruses, i.e. as part of a common cold or flu-like infection. Typical additional symptoms include a runny nose, cough, hoarseness and sometimes a slight fever. The symptoms often start gradually and improve within a few days. Antibiotics are of no help here, as they are ineffective against viruses.

Sore throats caused by a bacterial infection

As well as viruses, bacteria can also cause sore throats, particularly streptococci, which can lead to angina or tonsillitis.

Typical symptoms in such cases include severe pain when swallowing, a high fever, noticeably reddened and swollen tonsils, and sometimes a whitish coating.

Scarlet fever is also included in this category and is usually caused by streptococci. Conditions such as diphtheria are very rare. However, thanks to vaccination, this disease is now rare overall. Certain bacteria, such as Haemophilus influenzae, also rarely play a role these days, but can, in exceptional cases, cause severe inflammation in the throat.

Non-infectious causes: dry air, reflux, allergies, vocal strain

A sore throat can also occur without an infection, for example due to dry air from heating systems, smoke or dust. Reflux (rising stomach acid) can also irritate the throat, particularly in the morning, after a heavy meal or alongside heartburn and a persistent urge to clear the throat.

Allergies are often characterised by an urge to sneeze, itchy eyes and a ‘scratchy’ throat. Overuse of the voice (talking or singing a lot) tends to lead to hoarseness and a rough feeling in the throat rather than a fever or a severe feeling of being unwell.

These home remedies help with a sore throat

A sore throat can often be noticeably relieved with simple home remedies. The main aim is to keep the mucous membranes moist, soothe irritation and make swallowing easier.

Important: Home remedies are no substitute for seeking medical advice if warning signs such as a high fever, shortness of breath or severe, one-sided pain are present.

Warm drinks: tea soothes the throat

When you have a sore throat, it is particularly important to drink plenty of fluids. Warm herbal teas are especially popular because they moisturise the mucous membranes and often provide noticeable relief from a scratchy throat. As a rough guide, aim for around 1.5 to 2 litres of fluid a day – for example, tea, water or stock.

Many medicinal plants also contain essential oils and plant compounds that have a soothing effect and can calm inflamed mucous membranes.

The following teas are frequently recommended:

Sage tea
Sage tea
Ginger tea
Thyme tea
Marshmallow tea
Linden blossom tea
Spitzwegerichtea

Tea recipe: Linden blossom and camomile blend (mild and soothing)

Ingredients: Mix 20 g each of lime blossom and camomile flowers.

Preparation per cup:

Pour 250 ml of hot water over 1 tsp of the mixture
Leave to infuse for 5 minutes, then strain
Optional: sweeten with 1 tsp of honey (do not give honey to children under 1 year of age)
Drink lukewarm in small sips throughout the day

It is best to drink small cups several times a day and ensure that the tea is warm, not hot.

Hausmittel Husten: Tee mit Zitrone, Thymian und Ingwer — Photo: natashamam/shutterstock

Gargling with salt water: a simple home remedy for a sore throat

Gargling with salt water can provide noticeable relief from a sore throat. The lukewarm salt solution moisturises the mucous membranes, soothes irritation and helps to loosen thick mucus in the throat. Salt water has anti-inflammatory, antibacterial and decongestant properties.

You can make an inexpensive solution at home using table salt.

How to gargle with salt water

Make the salt solution: Dissolve ½–1 tsp of salt in 250 ml of lukewarm water.
Gargling: Take a mouthful and gargle for 20–30 seconds. Tilt your head back slightly so that the salt water reaches all areas of your throat.
Spit out: Spit the solution out after gargling. Do not swallow it.
Repeat: Repeat the gargling several times a day, especially in the mornings and evenings, to achieve the best results.

Alternative: gargle with sage or camomile

Instead of salt water, you can gargle with cooled sage or camomile tea. To make this, boil two teaspoons of camomile flowers or sage leaves in a quarter of a litre of boiling water and leave the mixture to steep for 10 minutes. Then strain it. Allow the tea to cool to a comfortable drinking temperature and then gargle as described above.

Honey: gentle relief for a sore throat

Honey is a classic home remedy and one of the oldest treatments for a sore throat, as it forms a protective film over the irritated mucous membrane and thus often noticeably soothes irritation – particularly in the evening or at night. Honey also has a mild antibacterial effect.

How to use honey:

The simplest way is to take a teaspoonful of honey on its own and let it melt slowly in your mouth; alternatively, you can stir honey into lukewarm tea (not into a boiling-hot drink).

Important: Children under 1 year of age must not be given honey, as there is a risk of botulism.

Onion syrup: Grandma’s home remedy for coughs and sore throats

Onion syrup is a classic home remedy that many find soothing for a scratchy throat or dry cough. The syrup can soothe the irritated mucous membrane and temporarily relieve the urge to clear your throat or cough.

How to make onion syrup

Ingredients:

1 onion
2–4 tbsp sugar or honey (honey only for children aged 1 year and over)
optional: 1 tsp thyme

Method:

Finely dice the onion and place it in a clean screw-top jar.
Cover with sugar or honey and seal the jar.
Leave to infuse for several hours (preferably overnight), shaking occasionally.
Strain the syrup and pour it into a clean container.

Directions: Take a teaspoonful several times throughout the day. The mild flavour makes the syrup suitable for children aged 1 year and over. The onion syrup will keep for several weeks in the fridge if tightly sealed.

Chicken soup: a tried-and-tested classic for sore throats and colds

Chicken soup is a classic because it combines several things that are helpful for a sore throat: warmth, fluids and an easily digestible meal. The warm broth moisturises the mucous membranes, can make swallowing more comfortable and is often just the thing when you’ve lost your appetite or are feeling under the weather.

Studies also suggest that certain components of chicken soup may have a mild anti-inflammatory effect – though in everyday life, the main focus is on relieving symptoms.

Tip: Let the soup simmer gently so that the flavour and nutrients infuse the broth. If you like, you can add a piece of ginger whilst it’s cooking.

Knochenbrühe in einem Glas — Photo: Madeleine Steinbach/shutterstock

Throat compress: soothing warmth for a sore throat

If you have a sore throat, a warm neck compress can be soothing, as the warmth relaxes you, can stimulate blood circulation and often provides subjective relief from the scratchy sensation in your throat.

How to make it: Warm throat compress with thyme, sage or camomile tea

Prepare the infusion: Bring ½ litre of water to the boil, add 2 tsp of thyme, sage or camomile (fresh or dried) and leave to infuse for 10 minutes. This releases the essential oils.
Moisten the cloth: Soak a cotton cloth in the warm (not hot) infusion and wring it out well.
Place around the neck: Wrap it loosely around the neck (avoiding the larynx area if it feels uncomfortable).
Secure: Place a dry towel over the top and secure with a scarf if necessary.

Leave to work: Leave on for 20–30 minutes, or for as long as it feels comfortable.

Home remedies for babies and children with a sore throat

Sore throats in children usually occur as part of a harmless cold. During the colder months, the mucous membranes dry out more quickly due to heated air and the constant shift between warm and cold temperatures. This makes it easier for cold viruses to take hold: the throat or larynx becomes irritated, reddened and may hurt when swallowing. Sometimes the tonsils also swell up.

Important: A sore throat can also be a sign of flu or tonsillitis. You should therefore look out for accompanying symptoms such as a fever, a sudden onset of illness or a marked deterioration in the child’s general condition.

These home remedies have proven effective for children:

Drink plenty of fluids: Lukewarm tea, water or clear broth moisturise the mucous membranes and often make swallowing more comfortable.
Gargle with sage or camomile tea (only if your child can gargle safely). The child should gargle several times a day. It is best to alternate between camomile and sage tea.
Honey: Honey can ‘soothe’ the throat and relieve a scratchy throat. Give your child ½–1 teaspoon of honey on its own or dissolve it in lukewarm tea. Important: Honey must not be given to children under one year of age, as it can cause symptoms of poisoning (infant botulism).
Potato compress (warm): Boil potatoes until soft, mash them, place in a thin cloth, leave to cool briefly until comfortably warm, then wrap around the throat and cover with a woollen cloth. Remove and replace when the compress cools down.
Humidify the air in the room: Dry air makes the scratchy sensation worse. Regular ventilation and moderate humidity often help.
Onion syrup: As already described in the text, this is a tried-and-tested remedy for soothing a sore throat.

Kind hält Tee mit Zitrone — Photo: KaterynaTkachenko/shutterstock

When you should seek medical advice for a sore throat (adults and children)

A sore throat is usually harmless, but you should seek medical advice if warning signs appear or the symptoms are unusually severe.

Adults should seek medical advice for a sore throat if …

you have a high fever or the fever lasts for several days
you have severe difficulty swallowing, can barely drink or can barely swallow your own saliva
you experience shortness of breath, wheezing or a feeling of tightness
you experience severe pain on one side of the throat, a locked jaw or a ‘lump’ sensation accompanied by increasing swelling
you experience severe symptoms (chills, marked weakness)
there is no improvement after a few days

Children should see a doctor promptly if …

breathing difficulties occur
the child is unwilling or unable to drink
they have severe difficulty swallowing
there is a high fever, it persists for a long time, or the child appears very unwell overall
the symptoms worsen rapidly or, after improving, become significantly worse again
abdominal pain or nausea develops, or the tonsils are very red or swollen

Important: For babies and young children, the general rule is: if you are unsure or if the child is behaving ‘differently from usual’, you should consult a doctor.

FAQ

Viral infections are significantly more common: typical symptoms include a sore throat accompanied by a runny nose, a cough, hoarseness or a general feeling of being unwell. A bacterial cause (e.g. streptococci) can usually be identified by four criteria:

a temperature above 38°C
swollen, painful lymph nodes in the neck
No cough
Tonsillitis

With a common cold, a sore throat often improves significantly after 3–5 days and clears up within about a week. If the symptoms persist for longer than 7–10 days, get significantly worse or are accompanied by a fever or warning signs, it is important to seek medical advice.

Milk with honey isn’t harmful, but it only helps to a limited extent. Warmth and fluids can soothe the mucous membranes, so that a scratchy throat or dry cough is less of a nuisance at night. Important: Only use honey in lukewarm drinks (not boiling hot). Do not give honey to children under 1 year of age (risk of botulism).

That depends on the accompanying symptoms. If you have a mild sore throat without a fever and feel otherwise well, very light exercise (e.g. a walk) is acceptable. The ‘Neck Check’ rule is often a good way to make an initial assessment in such cases. If the symptoms are above the neck, such as a slightly blocked nose or a mild sore throat, gentle exercise may be fine.
However, as soon as you develop a fever, feel very unwell, have aching limbs, a noticeable cough or an unusually high resting heart rate, you should take a break – your body needs to recover.

If you have an early-stage or acute infection, going to the sauna is often not a good idea, as the heat puts additional strain on your circulation and some people feel significantly worse afterwards. If you only have a mild cold, feel stable and are used to saunas, a gentler sauna session may be fine on a case-by-case basis – but if you have a fever, feel very unwell, are dizzy or noticeably weak, you should not go to the sauna.

Many home remedies are also helpful during pregnancy: drinking plenty of fluids, using a humidifier, gargling with salt water, taking honey (in moderation) and keeping your throat warm.

When it comes to medication, it is best to err on the side of caution and seek medical advice if in doubt; paracetamol is often recommended as the first choice, whilst ibuprofen is not recommended depending on the stage of pregnancy. If you develop a fever, severe symptoms or any warning signs, please seek medical advice.