We’ve all experienced a sore throat at one time or another. Maybe singing at the top of your lungs at a concert caused a sore, dry throat or a scratchy pain that crops up whenever seasonal allergies flare. No matter the causes, a sore throat leads us to wonder what kills a sore throat fast, overnight? And when should we see a healthcare provider about that sore throat?
In general, you should see a doctor if a sore throat lasts for longer than five days or is accompanied by other symptoms, like a fever or rash. As for sore throat remedies that work overnight, there are a few to try (which we’ll get into below), but most work best alongside a long-term plan to address the root cause of a sore throat.
What causes a sore throat?
“A sore throat is pain or irritation in the throat that can worsen with swallowing or voice usage,” Abie H. Mendelsohn, M.D., F.A.C.S., a laryngologist at the Los Angeles Center for Ear, Nose, Throat, and Allergy, “They are usually due to inflammation of the throat lining (mucosa).”
What causes that inflammation in the first place varies. Often, we associate a sore throat with either an infection. Viral infections, when tiny germs enter our body, include the cold, flu, mononucleosis, and COVID-19. About 85-95% of sore throats stem from viral infections.
The second leading cause of a sore throat is a bacterial infection. Bacteria are small living organisms. All of us have bacteria inside us, but most are beneficial.Sometimes, we contract a bacteria that makes us sick, including A Streptococcus bacteria, the bacteria that causes strep throat.
“Aside from infections, many other factors can trigger a sore throat from allergies, postnasal mucus drip, and dry air (especially in winter) to exposure to pollutants or cigarette smoke,” says Dr. Mendelsohn, “Overusing your voice by shouting or talking for a long time can strain the throat muscles, and sometimes even acid reflux (stomach acid backing up into the throat, as in GERD) can result in a sore, burning throat.”
Since there’s so many potential medical conditions and lifestyle factors that can cause a dry, scratchy, or sore throat, it’s often best to work with a functional healthcare provider to determine the cause. A functional provider will take a whole-person approach, going beyond the symptom to get to the root cause of a sore throat.
Fast relief: remedies that may help overnight
So, what kills a sore throat fast? There are a few quick remedies to try, though how effective they are depends on what’s causing the symptoms:
- Saltwater gargle: “One of the fastest ways to soothe the throat is to gargle with warm salt water,” says Dr. Mendelsohn, adding that this could look like adding a half teaspoon of salt into a cup of warm water,“This can reduce swelling and irritation in the throat tissue.”
- Hydration and humidifiers: A humidifier and staying hydrated keeps the throat damp, says Dr. Mendelsohn. In turn this moistness may ease a sore throat, especially if the discomfort is caused by dryness.
- Menthol or eucalyptus steam inhalation: Inhaling steam with menthol or eucalyptus may open airways and reduce throat inflammation. These two essential oils have been particularly effective at reducing symptoms caused by viral infections.
- Honey and warm fluids: “Drinking warm fluids is also very comforting,” says Dr. Mendelsohn, “Try herbal tea with honey or warm water with honey, as honey can coat and soothe the throat while also providing mild antimicrobial benefits.”
- Over-the-counter pain relievers: Ibuprofen can help with inflammation, temporarily relieving symptoms for some. Many also find throat sprays and lozenges work too.
- Try chamomile or peppermint tea: If your tendency when sick is to drink hot tea, embrace it. There’s growing evidence of how chamomile and peppermint tea can help. “Chamomile tea has anti-inflammatory effects and can promote relaxation,” explains Dr. Mendelsohn, “and peppermint tea contains menthol which can act as a gentle decongestant and throat soother.”
Natural and functional medicine approaches
Quick fixes are great for instant throat relief, but to stop a sore throat, not just put a metaphorical band-aid on symptoms, you have to treat the root cause: Inflammation. Certain nutritional and lifestyle choices can help with this.
Immune-supporting nutrients
Our immune system is the body’s primary defense against many infections and other causes of a sore throat. A robust immune system can fight off whatever is causing the sore throat quickly, while an ineffective one is not able to, leading to prolonged symptoms.
And what’s one of the most effective ways to boost the immune system? Feed your body the right nutrients. Immune-supporting nutrients fortify the immune system and reduce our susceptibility to infections and viruses.
Three immune-support nutrients to try are:
- Vitamin C: This antioxidant helps immune cells function as intended and builds up the body’s resistance to infections. You can get vitamin C naturally through foods like oranges, kiwi, and bell peppers, or a vitamin C supplement.
- Vitamin D: “Vitamin D also plays a key role in immune defense,” says Dr. Mendelsohn, “So maintaining healthy vitamin D levels through sensible sun exposure, fortified foods, or supplements can improve your resistance to respiratory infections.”
- Zinc: Found in meat, shellfish, legumes, and nuts, zinc is a key nutrient for the immune system. It enhances immune system cells’ adaptability, resilience, and functionality while also reducing inflammation levels.
Anti-inflammatory foods
An anti-inflammatory diet, combined with adequate hydration, can help reduce inflammation, possibly relieving a sore throat. While there are various anti-inflammatory diets you can follow, most focus on adding more fruits, veggies, whole grains, nuts, and legumes to your plate.
Dr. Mendelsohn adds that for sore throats specifically, warm, liquid foods like soup and garlic provide additional benefits. He explains, “Garlic contains compounds like allicin that have immune-boosting and antimicrobial properties, which can help the body fight off illness.”
When eating for the immune system, you also want to focus on gut health. 70-80% of immune cells are in the gut, making the gut microbiome integral to the body’s response to illnesses and other health risks. “Consuming probiotic-rich foods, like yogurt or kefir, can indirectly support your immune system,” explains Dr. Mendelsohn. “Probiotics help maintain a healthy gut immune system, which contributes to recovering from a sore throat more quickly.”
Get enough rest
Getting seven to nine hours of sleep strengthens the body’s defenses because when we enter deep sleep, our body releases cytokines, a protein that reduces inflammation and helps fight infections.
“Quality rest also helps by simply giving your body time to heal,” says Dr. Mendelsohn, “when you’re asleep, you’re not using your throat as much, such as when talking or coughing, so the irritated tissues can rest and repair.” Plus, our immune system uses more of our body’s energy than usual when fighting a sore throat, leading to more fatigue. While it can be tempting to “power through,” try giving your body more rest to heal faster.
When to see a doctor
If symptoms last longer than five days, make an appointment with a healthcare provider who can diagnose the underlying cause and recommend the right treatment options. Ideally, see a functional medicine provider who can assess all potential causes of a sore throat and make a holistic treatment plan. This may include antibiotics if the cause is bacterial, nutritional and lifestyle changes that help in the long-term, and other treatments or medications as necessary.
Whether it’s been five days or less, see a doctor if a sore throat is accompanied by:
- A high fever
- Blood in saliva or phlegm
- Dehydration
- Difficulty breathing
- Exposure to strep throat
- Joint pain or swelling
- Rash
- Trouble swallowing
- White patches in the throat
Prevention tips to avoid future sore throats
Preventing a sore throat largely comes down to small lifestyle changes:
- Practice good hygiene, such as washing hands regularly, especially before eating and after coughing or sneezing
- Don’t share personal items, like utensils or toothbrushes
- Regularly disinfect surfaces you touch often, like phones and doorknobs
- Steer clear of irritants, such as secondhand smoke or dusty air
- Use a humidifier, especially in dry environments
Living a healthy lifestyle and following an anti-inflammatory diet can boost your body’s gut health and immune system, making it easier to combat an illness should it pop up.
“Maintaining a healthy lifestyle strengthens your body’s defenses,” concludes Dr. Mendelsohn, “A balanced diet, adequate sleep, staying well-hydrated, and staying up to date on flu shots and other recommended vaccines will support your immune system and make you less likely to come down with the infections that cause sore throats.”
Key takeaways
- There are many potential causes for a sore throat, ranging from allergies to talking too much to infections like strep throat, mononucleosis, or the flu.
- While there are sore throat remedies that can relieve symptoms quickly, many don’t address the underlying cause. To create an effective treatment plan, work with a functional medicine provider who will address the root cause, not just the symptoms.
- Parsley Health, a leading functional medicine provider, helps people treat sore throats through a mix of the right medications, dietary changes, getting enough rest, and treating any underlying conditions that could be contributing to inflammation in the throat.
Frequently asked questions (FAQs)
How do you get rid of a sore throat asap?
Try a home remedy for a sore throat, such as drinking peppermint tea, using a humidifier, or inhaling menthol or eucalyptus steam, to get rid of a sore throat fast. Over-the-counter medications that reduce inflammation, like ibuprofen, may also help.
How to tell if a sore throat is viral or bacterial?
Viral and bacterial sore throats present with common symptoms, making it difficult to differentiate the two at home. A healthcare provider can order tests to tell them apart. Usually, they’ll order a throat culture, which allows them to test for strep throat or other bacterial infections.
What drink kills a sore throat fast?
Warm tea, especially chamomile or peppermint tea, can soothe a sore throat fast. Many also find gargling warm water with a half teaspoon of salt helps, as does adding honey to tea or warm water. Parsley Health clinicians recommend making a tea out of 1 cup warm water, a tablespoon of thyme (fresh or dry), a teaspoon of honey, and a teaspoon of lemon. Pour boiled water over the thyme and allow it to steep for 4 minutes before adding the honey and lemon. Sip to help heal!
