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] X Trustworthy Source PubMed Central Journal archive from the U. S. National Institutes of Health Go to source
You can use any type of salt, although coarser salt, such as sea salt, might take longer to dissolve.
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. [6] X Research source 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. [7] X Research source 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. [8] X Research source
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.
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.
There was one study in 2010 that showed gargling with salt water might prevent respiratory tract infections in some circumstances. [12] X Trustworthy Source 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.
