المصدر 24 - Few things are more irritating than waking up with a scratchy, burning throat during flu season.

Whether it’s caused by a cold, the flu, or dry winter air, that painful tickle can make swallowing — and even talking — feel like a challenge.

While medication can help, many natural remedies are just as effective at soothing discomfort, reducing inflammation, and speeding up recovery.

Here are seven proven home remedies to relieve a sore throat and feel better fast — using ingredients you likely already have at home.

1. Warm Salt Water Gargle

It’s an old-fashioned remedy, but it works. Gargling with salt water helps reduce swelling, loosen mucus, and kill bacteria.

Why it works:

Salt draws moisture out of inflamed tissue and creates an environment where germs struggle to survive.

Science says:

A Clinical Medicine review found that saltwater gargles significantly reduce sore throat pain and prevent upper respiratory infections.

How to do it:

Mix ½ teaspoon of salt in a glass of warm water.

Gargle for 30 seconds, then spit it out (don’t swallow).

Repeat every 3–4 hours.

Pro tip:

Add a pinch of baking soda for extra soothing power.

2. Honey and Warm Water (or Tea)

Honey is nature’s sweetest medicine. It coats the throat, reducing irritation while acting as a natural antibacterial agent.

Why it works:

Honey’s thick texture forms a protective layer on the throat, while its enzymes fight microbes.

Science says:

A BMJ Evidence-Based Medicine review found honey to be as effective as over-the-counter cough syrups in soothing sore throats and coughs.

How to use it:

Stir 1–2 teaspoons of raw honey into warm water or herbal tea.

Drink slowly, letting it coat your throat.

Pro tip:

Avoid giving honey to children under 1 year old.

3. Ginger Tea

Ginger has long been used to relieve inflammation, boost immunity, and combat infection.

Why it works:

Ginger contains gingerol, a compound with strong anti-inflammatory and antioxidant effects.

Science says:

Studies in Phytotherapy Research show that ginger tea reduces throat pain and fights bacteria that cause respiratory infections.

How to make it:

Slice fresh ginger root and boil it in water for 10 minutes.

Strain and add lemon or honey for extra benefits.

Pro tip:

Drink 2–3 cups per day to soothe your throat and strengthen your immune response.

4. Steam Inhalation

Sometimes, what your throat needs most is moisture. Breathing in warm steam can reduce dryness, loosen mucus, and relieve irritation.

Why it works:

Steam moisturizes throat tissues and nasal passages, making it easier to breathe and swallow.

Science says:

A Respiratory Medicine study found that steam therapy significantly reduces inflammation in patients with upper respiratory tract infections.

How to do it:

Boil water, pour it into a bowl, and lean over it.

Drape a towel over your head to trap the steam.

Inhale deeply for 5–10 minutes.

Pro tip:

Add a few drops of eucalyptus or peppermint oil for a refreshing effect.

5. Chamomile Tea

Chamomile isn’t just calming — it’s healing. Its natural anti-inflammatory and antioxidant properties make it a powerful remedy for sore throats.

Why it works:

Chamomile helps relax throat muscles, reduce swelling, and promote better sleep — all essential for recovery.

Science says:

According to Molecular Medicine Reports, chamomile tea soothes sore throat symptoms and shortens recovery time.

How to use it:

Brew chamomile tea and inhale its steam before drinking.

Add honey or lemon for extra soothing.

Pro tip:

Drink before bed to relax your throat and get restorative sleep.

6. Apple Cider Vinegar Drink

Apple cider vinegar (ACV) has natural antibacterial and antiviral properties.

Its acidity helps kill pathogens while balancing the throat’s pH.

Why it works:

ACV creates an environment that stops bacteria from multiplying while soothing irritated tissues.

Science says:

Research in Complementary Therapies in Clinical Practice supports the antimicrobial effect of ACV against common throat bacteria.

How to make it:

Mix 1 tablespoon of ACV in a glass of warm water.

Add 1 teaspoon of honey if desired.

Sip slowly.

Pro tip:

Avoid drinking ACV undiluted — it can damage tooth enamel and irritate the throat.

7. Stay Warm and Rest

It sounds simple, but rest is one of the most powerful remedies you can give your body.

Why it works:

When you’re sick, your immune system needs energy to fight off infection. Resting allows your body to focus entirely on healing.

Science says:

The National Institutes of Health confirms that adequate rest strengthens immune response and speeds recovery from viral illnesses.

Pro tip:

Stay warm, especially around your neck.

Avoid whispering — it strains your throat muscles more than talking softly.

Get 7–9 hours of sleep every night.