How to Gargle Saltwater

The science-backed benefits of gargling with salt water and how you can make it taste better

Co-authored by Andrea Rudominer, MD, MPH and Jennifer Mueller, JD

Last Updated: July 10, 2024 Approved

If you've ever complained of a sore throat, a friend or family member might've suggested that you need to gargle with salt water. Seems easy enough, but does it really do anything? As it turns out, it does! Salt water helps reduces inflammation, which soothes a sore throat. It can also reduce the duration and severity of an infection. ^{[1]
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Research source} Here, we've collected answers to all your burning questions about this safe and simple home remedy, including how it works and how to do it correctly.

Question 1 of 6:

Why should you gargle with salt water?

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Gargling with salt water helps relieve inflammation and flush out toxins. Gargling with salt water is a simple and inexpensive remedy to soothe a sore throat and reduce the severity of sinus and respiratory infections. ^{[2]
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Mayo Clinic
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- While gargling with salt water isn't typically considered a preventive measure, one study showed that regularly gargling with salt water effectively prevented cold and flu symptoms. ^{[3]
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  PubMed Central
  Journal archive from the U.S. National Institutes of Health
  Go to source}

Question 2 of 6:

How do you make salt water to gargle?

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Stir half a teaspoon (about 3 grams) of salt into 8 fl oz (240 mL) of water. The salt dissolves better in warm water, which you might also find more soothing than cold water. Continue to stir until the water is slightly cloudy and there aren't any grains of salt in the bottom of your glass.
- You can use any type of salt, although coarser salt, such as sea salt, might take longer to dissolve.

Question 3 of 6:

Can you make salt water taste any better?

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Yes, honey, lemon, and herbs can help mask the salty taste. Some people have a hard time gargling salt water simply because they don't like the intense salty taste in the back of their throat. Experiment with other flavors to help blunt the taste of plain salt water. ^{[4]
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Expert Source

Andrea Rudominer, MD, MPH
Board Certified Pediatrician & Board Certified Integrative Medicine Doctor

Expert Interview. 13 April 2020.}
- Honey has natural antibacterial properties that work along with the salt water to soothe a sore throat. Just squirt about 2 tablespoons (about 30 mL) of honey into an 8-ounce (about 236 mL) glass, add salt and water, then stir. The honey will mix better with warmer water. ^{[5]
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- You might also try a little lemon juice. Lemons have lots of vitamin C and also work to break up mucus and provide pain relief. Remember that lemon juice is strong, so a little goes a long way—a couple of drops is all you need. ^{[6]
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- Clove, chamomile, and peppermint are herbs that help mask the taste of salt water as well as soothing a sore throat. Steep a teabag in your salt water for 2-3 minutes before gargling. If you can't handle gargling, you might also try herbal teas with these ingredients for relief. ^{[7]
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Question 4 of 6:

How do you gargle ?

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Take a mouthful of salt water and tilt your head back. Lean back to about a 45-degree angle so the salt water runs down into your throat—but don't swallow! Instead, exhale through your throat, producing bubbles in the salt water.
- Gargle for 30 seconds, then swish and spit. If you aren't used to gargling, you might not be able to do it this long at first, but don't worry! Try gargling for 10-15 seconds at first, then spit and do it again. After a few tries, you'll get the hang of it.

Question 5 of 6:

How often should you gargle?

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Gargle as often as once an hour or as needed to relieve pain. ^{[8]
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Research source} Gargling with salt water is totally safe (as long as you aren't swallowing it—that can cause dehydration), so feel free to do it as often as you like! At the same time, if you feel like you need to gargle every few minutes, you might want to find a more efficient remedy.
- Make sure you're drinking plenty of fluids in the meantime to keep yourself well hydrated. The temperature doesn't matter, so drink warm or cool fluids, whichever feels better and is easier to swallow.

Question 6 of 6:

Can gargling keep viruses like COVID-19 away?

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No, gargling with salt water doesn't prevent viral infection. While gargling will help soothe a sore throat, it won't do anything to "wash away" a virus or stop infection. This claim is frequently spread on social media following the outbreak of new respiratory viruses, including COVID-19.
- There was one study in 2010 that showed gargling with salt water might prevent respiratory tract infections in some circumstances. ^{[9]
  X
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  PubMed Central
  Journal archive from the U.S. National Institutes of Health
  Go to source} Bottom line? Gargling with salt water is safe and inexpensive, so using it as a preventive measure won't hurt—but don't rely on it exclusively or instead of taking other common-sense precautions, such as wearing a face mask and observing social distance.

Heal a Sore Throat With This Expert Series

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Question

What can I do to stop getting a sore throat?

Andrea Rudominer, MD, MPH
Board Certified Integrative Medicine Doctor
Dr. Andrea Rudominer is a board certified Pediatrician and board certified Integrative Medicine Doctor based in the San Francisco Bay Area. Dr. Rudominer has over 15 years of medical care experience and specializes in preventive health care, obesity, adolescent care, ADHD, and culturally competent care. Dr. Rudominer received her MD from the University of California, Davis, and completed a residency at the Lucile Packard Children's Hospital at Stanford University. Dr. Rudominer also has an MPH in Maternal Child Health from the University of California, Berkeley. She is a Member of the American Board of Pediatrics, a Fellow of the American Academy of Pediatrics, a Member and Delegate of the California Medical Association, and a Member of the Santa Clara County Medical Association.

Andrea Rudominer, MD, MPH

Board Certified Integrative Medicine Doctor

Expert Answer

Eat a healthy, well-balanced diet with plenty of fruits and vegetables. Make sure you eat healthy fats from fish and olive oil. This will stabilize and boost your immune system. Vitamin D and zinc are also really key when it comes to your immunity. If you don't eat dairy, you can take a vitamin D supplement to ensure that you get enough vitamin D.

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If you're gargling to soothe a sore throat, see your doctor if your throat doesn't feel better after a week—you might have some sort of bacterial infection that needs to be treated with antibiotics. ^{[10]
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Try a vaporizer or humidifier to moisten the air in your room. It'll be easier for you to breathe and make your throat feel better. ^{[11]
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Warnings

Avoid swallowing the salt water! ^{[12]
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Go to source} While a little by accident is probably okay, drinking too much salt water will dehydrate you.

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See your doctor immediately if your sore throat is accompanied by a high fever. ^{[13]
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Don't try this with a child under the age of 6—it's unlikely they'll be able to gargle properly. ^{[14]
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Andrea Rudominer, MD, MPH
Board Certified Pediatrician & Board Certified Integrative Medicine Doctor

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How to Gargle Saltwater

Steps

Why should you gargle with salt water?

How do you make salt water to gargle?

Can you make salt water taste any better?

How do you gargle ?

How often should you gargle?

Can gargling keep viruses like COVID-19 away?

Heal a Sore Throat With This Expert Series

Expert Q&A

Video

Tips

Warnings

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