Yoga & Fitness

Sore Throat Relief And Other Health Benefits Of Gargling With Salt Water Daily

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Gargling with salt water is a popular home remedy to treat sore throats and other respiratory issues. The saline solution, which is convenient and cost-effective, is said to reduce inflammation and irritation in the respiratory tract, which helps alleviate cold-like symptoms. But apart from that, saltwater gargle also holds several other health benefits. Let us take a look at them in detail.

Relieves Sore Throat

A sore throat is a common issue during the winter. Many factors, including cold, dry air, pollution, and viral infections, can lead to throat irritation, contributing to increased instances of sore throats. To treat or prevent the condition, experts recommend gargling with salt water every day.

Also Read: Natural Ways To Treat Sore Throat, Expert Explains

In a study of 387 people published in the American Journal of Preventive Medicine, those who regularly gargled with plain water were about 36% less likely to get upper respiratory tract infections like the common cold compared to those who didn’t gargle. Researchers also found that gargling helped lessen the severity of symptoms if they did get sick.

Clears Stuffy Nose

Gargling with salt water is also said to clear nasal or sinus congestion, which can cause significant discomfort. In general, salt water can help thin the mucus in the back of the throat, which can make it easier to clear it out.

According to a study published in the International Journal of Preventive Medicine, regular salt water gargling helps prevent respiratory tract infections in pilgrims during Hajj. This finding, while not conclusive, showed the most promise among the measures studied, like vaccination and masks.

Lowers COVID Hospitalisation Risk

A recent study presented at the annual meeting of the American College of Allergy, Asthma, and Immunology (ACAAI) in Anaheim, California, suggested that the risk of hospitalisation in COVID patients who gargled with salt water was significantly lower than in those who did not follow the saline regimen.

Study Co-author Jimmy Espinoza, MD, Department of Obstetrics, Gynaecology, and Reproductive Sciences at UTHealth’s McGovern Medical School in Houston, said, “The rate of hospitalisation was much higher in our reference population who did not use a salt rinse,” adding, “The findings indicate a possible association between a saline regimen and improved respiratory symptoms from coronavirus infection. Future studies are needed to see if our results can be replicated.”

However, the doctor mentioned that the home remedy is not a substitute for vaccination or antiviral treatment.

Heals Mouth Sores

In addition to providing relief from respiratory issues, gargling with salt water can help manage mouth sores triggered by certain foods, hormonal imbalances, and/or stress. The warm salt water solution can also help prevent bacterial overgrowth in the mouth, which can further increase the risk of infections and sores.

Also Read: 4 Causes Of Canker Sores On The Tongue

Dental And Gum Health

Many scientific studies have indicated the benefits of saltwater gargles for oral and dental health. Not only does the saline solution help eliminate bacteria in the mouth and avoid plaque buildup in the oral cavities, but it also helps prevent oral diseases. A study published in the journal PLOS ONE suggested that gargling with saltwater could help your gums heal faster and increase the production of proteins that help build and strengthen gums. 


Gargling with saltwater has many benefits and minimal risk, making it a great home remedy for several health conditions, including respiratory problems. It is also beneficial for treating mouth sores and can reduce the risk of gum disease by maintaining oral health. The solution is easy to prepare and cost-effective, making it a convenient practice for everyone. However, ensure that you do not substitute it for doctor-prescribed treatments and therapies.

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