Salt water gargling is a simple, safe, and time-tested home remedy that has been used for centuries to promote dental health and soothe throat discomfort. It is also beneficial for alleviating infections and preventing them from getting worse. It is very simple and easy to do, requires minimal ingredients, and offers a range of health benefits.

 Take this two-minute read to know what makes salt water gargling so beneficial, how to do it correctly, and the side effects to be aware of.

Benefits of Salt Water Gargling

Gargling with warm salt water delivers numerous benefits and protects the mouth, gums and throat from pathogens. Studies and modern medicine still believe salt water gargles are an effective way of treating minor health woes. Evidence reveals that salt helps to draw water out of oral tissues while forming a salt barrier that locks out water and pathogens from invading inside. This makes salt water gargles beneficial for blocking viruses and bacteria, lessening the chance of infections in the mouth and throat and mitigating inflammation.

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Relieves Sore Throat

Salt water gargle helps ease inflammation and can offer respite from discomfort caused by sore throats, colds, flu or allergies. Healthcare providers typically recommend salt water gargles as an effective solution for healing sore throats.

Also Read: Sore Throat: Know The Causes, Symptoms, And Treatment

Remedies for Sinus /Respiratory Infections

Salt water gargles may help lessen the severity of infections such as colds, flu cases, strep throat and mononucleosis. Regular gargling can help loosen phlegm, lowering nasal congestion and make breathing easier.

Allergies

Sometimes, throat inflammation can also develop with certain allergies, like pollen and pet dander. Gargling with salt water can help ease sore throat symptoms caused by allergic reactions.

Dental Health

Salt water can get rid of harmful bacteria and pathogens while safeguarding the gums, thereby improving gum and dental health. In addition, it can also prevent plaque formation, gingivitis, cavities and bad breath.

Heals Mouth Sores

Gargling with salt water can heal canker sores or mouth ulcers. Salt water can speed up the healing process by creating an environment that impedes bacterial growth and eases pain.

Relieves Toothaches

Salt water works as a natural disinfectant and can temporarily alleviate a toothache and reduce swelling.

Also Read: Tonsillitis Vs Strep Throat: Compare Causes, Symptoms And Treatment

How to Gargle with Salt Water?

Salt water gargling is generally safe for adults. However, children can do it if they can safely gargle and spit it out.

How To Do?

Blend about ¼ to ½ teaspoon of salt into a glass of warm water.

Steps:

Warm the water until it’s comfortably hot

Add the salt and stir until fully dissolved.

Take a sip of the solution (about a mouthful).

Tilt your head back slightly and gargle the solution at the back of your throat for about 30 seconds.

Spit the solution out — do not swallow it.

Repeat as needed, ideally 2–3 times a day if you are dealing with symptoms.

If you want to improve the taste, you can add honey, lemon, garlic and herbs for colds and flu.

Tips

Always use clean, drinkable water.

Adjust the amount of salt slightly based on your comfort — too much salt may irritate your mouth.

After gargling, avoid eating or drinking for 10-15 minutes to let the salt do its job.

Possible Side Effects

Gargling very often, especially with high concentrations of salt, can dry out your mouth and throat.

If you use too much salt or gargle too often, you might experience a burning or irritating sensation in your throat and mouth.

Accidentally swallowing large amounts of salt water could lead to nausea or an upset stomach, especially in children.

While salt water gargling can relieve symptoms, it does not cure serious infections or underlying medical conditions. Hence, it is important to seek advice from a healthcare provider if symptoms worsen or persist.

(This article is reviewed by Kalyani Krishna, Chief Content Editor)

Author Profile:

M Sowmya Binu:

With over 15 years of expertise and a Postgraduate degree in Nutrition, M Sowmya Binu is a seasoned professional in the field of nutrition. Specialising in tailoring personalised diet plans, she underscores the significance of a balanced approach to health, emphasising the integration of medication with dietary intake for holistic wellness. Passionate about equipping individuals with knowledge to make informed decisions, Sowmya adeptly develops insightful content encompassing a wide array of topics, including food, nutrition, supplements, and overall health.

References:

The effectiveness of various gargle formulations and salt water against SARS-CoV-2

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https://pmc.ncbi.nlm.nih.gov/articles/PMC8519917/#

Prevention of upper respiratory tract infections by gargling: a randomized trial

Kazunari Satomura 1, Tetsuhisa Kitamura, Takashi Kawamura, Takuro Shimbo, Motoi Watanabe, Mitsuhiro Kamei, Yoshihisa Takano, Akiko Tamakoshi; Great Cold Investigators-I

https://pubmed.ncbi.nlm.nih.gov/16242593/