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Sore throat remedies: what really works?
With the winter cold season in full swing, it's helpful to know how to quickly relieve a sore throat, whether that's alleviating pain or coping with scratchiness.
Most sore throats will improve on their own with time; however, if they persist or worsen, it's worth seeking medical advice. That doesn't stop them from being unpleasant, though, so here's what works and which sore throat remedies can actually help relieve the symptoms.
We asked Professor Nirmal Kumar, a consultant ENT (ear, nose, and throat) surgeon and former president of ENT UK, for his expert insight into what works and what doesn't.
Sore throats are commonly caused by viruses, including the common cold, flu and Covid. However, other causes can include bacterial infections, such as Strep A, as well as factors like smoking or acid reflux.
The type of sore throat you have will determine the most effective treatment.
Viral sore throat
The back of the throat and tonsil area might be a bit red and swollen, but without any pus or white streaks. Viral sore throats typically feel dry, scratchy and possibly painful – especially when swallowing.
What causes a viral sore throat?
A range of viruses can cause a sore throat, including those responsible for colds or flu, as well as traditional childhood illnesses such as croup (which is accompanied by a hacking cough), measles, and chickenpox. However, the sore throat often comes first, then subsides as other symptoms develop.
A 'scratchy' sore throat may also be an early symptom of Covid, and, according to research by Zoe, seven out of 10 adults reported having a sore throat with the Omicron variant, even when double or triple jabbed.
If a sore throat strikes, you may want to consider taking a Covid-19 test to rule it out – even if you've been vaccinated. (See also: Where to buy cheap Covid tests).
Bacterial sore throat
A bacterial ‘strep throat’ causes more than just redness and swelling – you may see tiny red spots on the roof of the mouth and/or sore-looking white patches or streaks of pus on the tonsils and back of the throat, along with fever, swollen glands in the neck and sometimes a skin rash in children (scarlet fever).
A bacterial sore throat is usually very painful and scratchy.
What causes a bacterial sore throat?
Group A Strep bacteria (Streptococcus A) are responsible for strep throat. These are commonly found on the skin or in the throat and cause problems in some people, but not others.
If you're concerned about Strep A, which has resulted in some severe cases in children recently, find out more in our guide: 7 things every parent needs to know about Strep A infection.
Other sore throat causes
A sore throat may also be caused by smoking or exposure to smoke. Other disorders, such as acid reflux, can cause sore throat symptoms; therefore, for persistent issues, it is recommended that you consult your GP.
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How to get rid of a sore throat
Most sore throats will get better on their own within a week or so. If your sore throat is the result of a viral infection, you can't do much to actively get rid of it – it’s mainly about using the right sore throat remedies to ease the pain until your body fights it off.
If it appears to be a bacterial infection, you're unsure, or if your viral sore throat isn't improving or is worsening, contact your GP, as you may need a targeted medication.
For more advice see the NHS guide to sore throats.
Sore throat remedies: what works and what doesn't
There are various sore throat remedies available, from medicated lozenges to syrups, but they aren't always necessary.
Professor Kumar says: 'You don't have to go and buy expensive remedies when a few simple things you can do at home can help to relieve symptoms'.
These include:
- Gargling with warm, salty water. This method is recommended by the NHS, which says it not only helps soothe a sore throat but also helps shorten its duration. Add half a teaspoon of salt to 150ml of warm water and gargle for 30 seconds, three times a day. This method is not advised for children.
- Paracetamol or ibuprofen. Professor Kumar says: 'These will reduce the soreness and feeling of illness.' They're particularly handy for painful or inflamed throats. Generic or budget versions of these painkillers work just as well as branded ones, which we discovered can cost nearly five times as much. (See also: Best painkillers).
- Sweets and ice cream. You don't have to seek out dedicated throat sweets, Professor Kumar says that sucking on a hard sweet also helps. It's an effective way to increase saliva release and help lubricate your mouth. You can buy glycerin throat pastilles, but any hard sweet will do. Sucking on something cold, including ice cubes or an ice lolly, can also help by temporarily numbing the pain, as can eating ice cream. Obviously, try not to go overboard for the sake of your teeth and sugar intake.
- Honey and lemon drink. The NHS says this is a popular method for treating sore throats. As with the sweets, the honey can help to lubricate scratchy, sore throats. NICE (the National Institute for Health and Care Excellence) advises drinking plenty of fluids, but does warn that hot drinks can exacerbate pain, so it's best to opt for a warm drink instead.
The NHS advises that opting for cooler, soft foods can help avoid aggravating symptoms. If you are feeling generally unwell, it's best to rest whenever possible..
Sore throat pharmacy products you don't necessarily need
- Medicated lozenges. You can buy throat sweets containing local anaesthetic, antiseptic or anti-inflammatory ingredients. There's some evidence that lozenges can help with throat pain, but any old hard sweet and a painkiller will also do the trick.
- Antiseptic sprays. The NHS says there's 'little proof they help' for sore throats, and the evidence is generally inconclusive. When we asked a pharmacist, they said part of the issue was whether the spray could reach the affected part of the throat well enough to provide relief.
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How long does a sore throat last?
When a sore throat strikes, you may wonder how to get rid of it quickly, but even without treatment, it's likely to last only a short time.
NICE says symptoms resolve within three days in 40% of people and within one week for 85% of people, regardless of whether or not the sore throat is from a streptococcal infection like Strep A.
The Zoe Health Study says a Covid sore throat lasts five days on average and is at its worst on day one, after which it improves - if it persists beyond five days and is very painful it's unlikely to be Covid.
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When to see a doctor for a sore throat
The NHS advises seeing a GP or seeking medical help if you:
- Having a sore throat does not improve after a week
- Often get sore throats, or you're worried about a sore throat
- Have a very high temperature, or you feel hot and shivery, along with a sore throat
- Have a weakened immune system – for example, because of diabetes or chemotherapy
- Experience difficulty breathing, swallowing, or opening your mouth, or if a child drools excessively
A severe or long-lasting sore throat could be a sign of strep throat, which may require antibiotics or tailored medication to prevent it from worsening.
See the NHS sore throat guide for more advice on when a sore throat may require urgent care.
Can you prevent a sore throat?
You can't prevent getting a sore throat, but you can help to stop the spread if you have one yourself by engaging in good hygiene practices.
This involves effective handwashing with water and soap (especially after coughing, blowing your nose or sneezing) for at least 20 seconds.
Or, use a hand sanitiser made with at least 60% alcohol, if you don't have access to water. You should also use tissues to cover your mouth when sneezing or coughing and promptly dispose of the tissue.
