Does Gargling Salt Water Help Relieve a Sore Throat?

When you’re sick, you may be looking for any home remedy that can help you feel better or recover more quickly. Trust us, we’ve been there. But we’ve been noticing an uptick in trending remedies surrounding sore throats, and we want to answer your questions.

On TikTok over the past couple of months, creators have been sharing their “hacks” to soothe a sore throat. One of the most popular trends we have noticed is the classic claim that gargling salt water can help relieve a scratchy or sore throat. 

“Put some of [the salt water] in your mouth, gargle for 10 to 15 seconds, spit it out and do it again,” TikTok influencer and nutritionist Claire Sorlie says about her favorite at-home scratchy-throat remedy in her viral video. “You can do that entire process every three hours for a total of four times in one day, and then you can repeat every single day until your sore throat is gone.”

Is this true? We’re breaking down the science behind this claim—here’s what to know.

Does Gargling Salt Water Help Soothe a Sore Throat?

Let’s cut to the chase: There isn’t much research that proves gargling salt water is effective for relieving a sore throat. However, there is emerging research to suggest that gargling salt water may be beneficial when ill. 

A 2023 study presented at the American College of Allergy, Asthma and Immunology Annual Scientific Meeting shows how gargling salt water could be effective in preventing COVID hospitalizations. Alongside a control group, individuals in the study were given low- or high-saline solutions to gargle after testing positive for SARS-CoV-2. 

“Our goal was to examine saline nasal irrigation and gargling for possible association to improved respiratory symptoms associated with coronavirus infection,” study co-author Jimmy Espinoza, M.D., says in a press release. “We found that both saline regimens appear to be associated with lower hospitalization rates compared to controls in SARS-CoV-2 infections. We hope more studies can be done to further investigate the association.”

Gargling salt water while you're sick may relieve the severity of your symptoms, per the above study. But, like Espinoza states, more research is needed to fully understand salt water’s potentially positive effects on our immune system. 

The Bottom Line

As long as you’re not drinking the salt water, there’s no harm in trying this remedy out for yourself. It can be a short-term option for pain relief, but if you’re looking for a warmer (and more tasty) route, these five types of tea are also great options to soothe your throat. But these aren’t cures—talk to your doctor if you’re experiencing severe symptoms of illness.