Why You Should Try a Salt Water Gargle

Why You Should Try a Salt Water Gargle

If you’ve been feeling under the weather lately—whether it’s from the flu, COVID-19, RSV, or just a regular cold—you might have come across the idea of using a salt water gargle to help with a sore throat. But did you know it can do more than just soothe a sore throat? Doctors say it can also help with other health issues, even if you’re not sick.

How to Gargle with Salt Water

You could just throw some salt in water and hope for the best, but there’s a better way to do it!

Dr. Natalia Kyriazidis, an ear, nose, and throat specialist, recommends this simple recipe:

• Mix ½ teaspoon of salt in 8 ounces of warm water.
• Take a sip, tilt your head back, and gargle for 15–30 seconds before spitting it out.
• Repeat until you’ve used up all the water.

Do this several times a day as needed, making sure the water is warm but not too hot.

If the salt water stings or feels too strong, add a teaspoon of baking soda to help balance it out, says Dr. John Seibert from Vanderbilt University Medical Center.

Benefits of a Salt Water Gargle

1. Soothes a Sore Throat
   It’s not just an old wives’ tale! Salt water reduces inflammation, loosens mucus, and eases swelling, giving you relief. It can also clear out bacteria and debris, but keep in mind—it’s only temporary relief.

2. Helps with Gum Irritation
   While it won’t prevent gum disease, rinsing with salt water can soothe irritated gums, says Mark Wolff, dean of the University of Pennsylvania School of Dental Medicine. Swishing for two minutes, once or twice a day, can help keep your mouth clean.

3. Eases Canker Sores
   These small, painful sores inside your mouth are hard to treat, but salt water can help reduce discomfort while they heal.

4. Relieves Dry Mouth
   If your mouth feels extra dry, staying hydrated is key. But in the meantime, gargling with salt water can help stimulate natural moisture in your mouth.

5. May Help Reduce Plaque
   Plaque buildup on your teeth leads to cavities and gum disease. While brushing and flossing are the best ways to keep plaque away, research suggests regular salt water rinses can also help.

Should You Gargle with Salt Water Every Day?

Not necessarily. While salt water gargles have benefits, doctors don’t recommend doing them every single day if you’re already healthy. A few times a week can be helpful for oral hygiene and comfort, says Dr. Kyriazidis.

Dr. Seibert agrees, saying your body naturally balances itself. “When you do this, you’re just helping it get back on track.”

Pro Tips for the Best Salt Water Gargle

• Use noniodized sea salt or kosher salt to avoid additives that might irritate your throat.
• Make sure the water is warm, but not too hot.
• Don’t gargle too long—30 seconds is enough. Gargling for too long could cause you to accidentally swallow the mixture.

Whether you need quick relief from a sore throat or just want to give it a try, a salt water rinse is a simple and effective home remedy. Give it a go—it might really help!