Best remedies for a sore throat, tried and tested to soothe your pain

In our experience, a sore throat is usually a signifier of one of two things: either you’re about to get a cold, or you’re at the tail-end of one.

It starts with a tingle at the back of your throat; soon it closes up and a scratchy pain turns into razor-sharp sears, making swallowing challenging. The glands in your neck and throat swell in response to the irritation and before you know it, your voice drops to a hoarse tone.

It’s no one’s idea of a good time, and although a typical sore throat will clear up by itself in a few days (the NHS says about a week is normal), that doesn’t mean you can’t do anything to help it on its way.

Ian Budd, Pharmacist for Chemist 4 U, reveals that certain remedies and shop-bought remedies can help facilitate recovery. He says: “Sore throats are usually caused by viruses, like colds and the flu, although they can sometimes be caused by bacterial infections too. They are often accompanied by a dry or tickly cough, which is a reaction to the irritation in your throat.”

Since they’re linked to colds and flus, it’s little surprise that cases tend to spike when outside temperatures drop - but the season isn’t the only hotspot. Budd reveals that hay fever in spring and summer can also be the cause: “Pollen can irritate the back of the throat of those with allergies, causing a sore throat.”

When are sore throats most common?

It seems a sore throat can strike at any time of year, but there are ways to try and swerve it by remembering basic hygiene practices. “Make sure you wash your hands regularly, cover your mouth when you cough or sneeze, and avoid contact with those who are sick whenever possible”, Budd says, adding sharing food and cutlery with others is also an obvious no-no. “This can easily lead to the transmission of illnesses.”

If you’ve suffered a sore throat before (and who hasn’t?), you might be familiar with certain home remedies like gargling salt water to help soothe the irritation. Downing plenty of fluids also helps lubricate the throat, as does sucking on ice lollies and boiled sweets as it encourages saliva production. 

How can you help sore throat recovery?

Need something stronger to shift a stubborn sore throat? “When it comes to medicated options, throat lozenges and sprays can help to relieve discomfort,” Budd says. “These often contain anaesthetic or antiseptic ingredients and are designed to get right to the back of the throat where your irritation lies. Everyday painkillers like paracetamol and ibuprofen can also help to reduce sore throats as well as other common symptoms of cold and flu.”

Generally speaking, sore throats aren’t a major cause for concern, but if they hang around for longer than a week, it’s a good idea to see your doctor or a medical professional as it could be a sign of something more serious, like strep throat. Budd adds “If your breathing is making a high-pitched sound, you’re having difficulty breathing or swallowing, or your symptoms get worse, we’d recommend taking a trip to A&E or contacting 111.”

For fast relief from sore throat pain, there are sprays, flavoured lozenges and home hacks to run through.

We’ve rounded up the best in our list below to make finding a solution easier.

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ColdZyme OneCold Mouth Spray

This tiny 20ml bottle has diverted many brewing colds and sore throats in my time - I recommend it to everyone. Aiming the nozzle at the back of your throat can prove a bit tricky, but you have a few spritzes to get one to land, and once it does, the formula works at lightning speed.

Plus, the small size means it can be tucked into handbags or taken on flights to fight the first tingle of seasonal illness as soon as it appears.

Buy now £14.99, Amazon

Ultra Chloraseptic Anaesthetic Throat Spray 15ml

Sick to the back teeth of your sore throat? Try this fast-acting spray which contains Benzocaine as the active ingredient.

A type of topical local anaesthetic, it won't get rid of the cause but it will make a sore throat easier to bear. This one has the inoffensive taste of menthol but we've also seen cherry flavours on the market too.

To use, hold your breath and spritz three times in your mouth to the back of the throat. For severe cases, use every two to three hours, but not more than eight times in a day. It's not advised to use it for more than three days running.

Buy now £5.75, Boots

Covonia Sore Throat 0.2%/0.05% Oromucosal Menthol Spray 30ml

Covonia's dual-action throat spray is antibacterial and an anaesthetic, meaning it offers a twin, targeted response to sore throats. Each bottle contains up to 100 doses and the formula is sugar-free, making it ideal for diabetics.

Adults, the elderly and kids over the age of 12 can use the spray, spritzing up to five times at the back of the throat where the irritation lives.

Buy now £6.80, Boots

Strepsils Soothing Throat Spray, Honey, 20ml x 2

If sucking on one of Strepsil's boiled sweets doesn't help things, you could move onto its soothing throat spray which uses naturally anti-inflammatory honey in the formula. Another ingredient is Polysac-Active™, unique to the Strepsils brand. Shake well and spray up to 3 times every 3 hours or as required.

Buy now £7.29, Superdrug

Difflam Sore Throat Rinse – 200ml

Gargling warm water with salt is a sore throat remedy passed down through the generations, but if you feel something with more firepower will help look to Difflam. Its solution uses the active ingredient benzydamine hydrochloride, a kind of Non-Steroidal Anti-Inflammatory Drugs (NSAIDs).

It works by altering the body's response to pain, and can be gargled or rinsed around the mouth like mouthwash. There's a tiny amount of alcohol which makes it unsuitable for pregnant or breastfeeding women, and should be avoided by asthma sufferers or anyone with an aspirin allergy. If you're worried, speak to your doctor first.

Buy now £9.99, Boots

Covonia Dry & Tickly Cough Linctus 300ml

Whether you can't sleep because of a hacking cough or a sore throat, Covonia's formula often helps to relieve the symptoms. It uses the active ingredient glycerol to counteract soreness and give you a shot at getting some much-needed rest. This is a non-drowsy formula, which means it's perfectly fine to use in the day as well as just before bed. Shake the bottle and down two teaspoon measures when needed.

Buy now £7.60, Amazon

Benylin Dry & Tickly Cough Syrup

If you're looking for a sore throat solution that you can use for every member of the household, Benylin's tickly cough formula works for both adults and children. The non-drowsy formula offers soothing relief from sore throats using glycerol and demineralised liquid sugar to curb pain.

Buy now £8.00, Amazon

Opies Crystallised Stem Ginger (200g) - Pack of 2

Many experts believe immunity-boosting ginger is key to fighting a sore throat, helping relieve pain and battle the infection.

We've found dropping a piece of crystallised ginger into warm water can help things along, adding much-needed hydration into the equation.

Sliced pieces of raw ginger and lemon can also help, but we've found the sugar makes it easier to swallow.

Buy now £11.55, Amazon

Saxa Sea Salt

You’ve probably already got a tub of salt somewhere in your cupboards, but remember to gargle with fine rather than flaked as the latter will only serve to irritate your throat further. This time-old remedy works by killing bacteria, loosening mucus build-up and easing pain.

The NHS recommends dissolving half a teaspoon of salt into a standard glass of warm (not hot) water. Take a mouthful and tip your head back to gargle before spitting it back out into the sink - do not swallow it.

Buy now £1.80, Amazon