What causes a scratchy throat?
Most scratchy throats start with the viruses that cause colds and flu. Other causes include strep throat, allergies, and smoking or secondhand smoke.1 Dry indoor air can make it feel worse, which is why the CDC (Centers for Disease Control and Prevention) suggests a humidifier in these cases.1
Seven remedies for a scratchy throat
1. Throat lozenges. In a trial of 190 adults, a single hexylresorcinol lozenge eased throat soreness more than a placebo lozenge over 2 hours.2 Don’t give lozenges to children under 4 years of age.1
2. Sore throat spray. Natural sprays can help reduce the time to recovery and reduce local inflammation.3
Check Something for Cactus throat.
3. Honey. A review of 14 studies found that honey improved cold symptoms more than usual care.5 Never give it to babies under 12 months.1
4. Warm drinks. In a study of 30 people with colds, a hot drink gave fast relief from sore throat.6 See Best Tea for a Sore Throat.
5. Salt-water gargle Salt water is saltier than the fluid in throat tissue, so it draws water out of swollen tissue by osmosis, which can ease swelling and soreness. Gargling also loosens mucus and rinses away irritants. In a Japanese trial, people who gargled with plain tap water three times a day had 36% fewer upper respiratory infections than those who didn’t gargle.8 That trial tested prevention rather than relief of an existing sore throat.
6. Ice chips or popsicles Cold briefly numbs the nerve endings in the throat and can reduce local swelling, which eases pain when swallowing. They also add fluid, which helps keep the throat moist when drinking feels uncomfortable.
7. A clean humidifier Dry air, especially overnight or in heated rooms, dries out the lining of the throat and makes scratchiness worse. A humidifier adds moisture to the air. Keeping it clean matters, because humidifiers that aren’t cleaned regularly can grow mould and bacteria that irritate the airways.
Propolis as the Gold Standard
Propolis is a resin that bees make. In a trial of 122 adults with mild upper respiratory infections, 83% of those using a propolis spray were symptom-free after 3 days. In the placebo group, 72% still had at least one symptom.7 People allergic to bees or bee products should avoid it, but evidence suggests it is the best remedy for a sore throat.
When to see a doctor
See a healthcare provider if you have:
· Difficulty breathing or swallowing.
· Blood in your saliva or phlegm, or (in young children) excessive drooling.
· Dehydration, joint swelling and pain, or a rash.
· Symptoms that don’t improve within a 3-5 days, or that tend to worsen.
References
1. Centers for Disease Control and Prevention. Sore throat basics [Internet]. Atlanta (GA): CDC; [cited 2026 Oct 1]. Available from: https://www.cdc.gov/sore-throat/about/index.html
2. McNally D, Shephard A, Field E. Randomised, double-blind, placebo-controlled study of a single dose of an amylmetacresol/2,4-dichlorobenzyl alcohol plus lidocaine lozenge or a hexylresorcinol lozenge for the treatment of acute sore throat due to upper respiratory tract infection. J Pharm Pharm Sci. 2012;15(2):281-294. doi:10.18433/J31309. PMID: 22579007. Available from: https://pubmed.ncbi.nlm.nih.gov/22579007/
3. U.S. Food and Drug Administration. FDA drug safety podcast: risk of serious and potentially fatal blood disorder prompts FDA action on oral over-the-counter benzocaine products [Internet]. Silver Spring (MD): FDA; 2018 [cited 2026 Oct 1]. Available from: https://www.fda.gov/drugs/fda-drug-safety-podcasts/fda-drug-safety-podcast-risk-serious-and-potentially-fatal-blood-disorder-prompts-fda-action-oral
4. U.S. Food and Drug Administration. Acetaminophen [Internet]. Silver Spring (MD): FDA; [cited 2026 Oct 1]. Available from: https://www.fda.gov/drugs/safe-use-over-counter-pain-relievers-and-fever-reducers/acetaminophen
5. Abuelgasim H, Albury C, Lee J. Effectiveness of honey for symptomatic relief in upper respiratory tract infections: a systematic review and meta-analysis. BMJ Evid Based Med. 2021;26(2):57-64. doi:10.1136/bmjebm-2020-111336. PMID: 32817011. Available from: https://pubmed.ncbi.nlm.nih.gov/32817011/
6. Sanu A, Eccles R. The effects of a hot drink on nasal airflow and symptoms of common cold and flu. Rhinology. 2008;46(4):271-275. PMID: 19145994. Available from: https://pubmed.ncbi.nlm.nih.gov/19145994/
7. Esposito C, Garzarella EU, Bocchino B, et al. A standardized polyphenol mixture extracted from poplar-type propolis for remission of symptoms of uncomplicated upper respiratory tract infection (URTI): a monocentric, randomized, double-blind, placebo-controlled clinical trial. Phytomedicine. 2021;80:153368. doi:10.1016/j.phymed.2020.153368. PMID: 33091857. Available from: https://pubmed.ncbi.nlm.nih.gov/33091857/
8. Satomura K, Kitamura T, Kawamura T, Shimbo T, Watanabe M, Kamei M, et al. Prevention of upper respiratory tract infections by gargling: a randomized trial. Am J Prev Med. 2005;29(4):302–7. doi:10.1016/j.amepre.2005.06.013
