Cold/Flu/Sore Throat Home Remedies

Hot Soup

Chicken soup or warm broth are great choices to eat when you have a cold or sore throat. Chicken soup also helps to clear out mucus! Simply warm the soup in a pan on the stove or pour into a microwave safe bowl and heat it up.

Hot Tea

Consuming hot tea helps to relieve sore throats, especially teas that contain licorice root or peppermint.

Warm Salt Water

Gargling with warm salt water is very beneficial for colds/flu/sore throats, it helps to wash away mucus alleviate inflammation. Simply dissolve ¼ teaspoon salt in 1 cup warm water and take a sip, without swallowing. Gargle the water for 15-30 seconds, then spit it out in the sink. Repeat as needed.


Take a hot shower–the shower produces steam that helps to thin mucus and the hot water can help relieve soreness.

Neti Pot/Saline Flush

These devices help to clear out mucus and moisten dry respiratory membranes. You can find these devices/kits at drug stores and most grocery stores. They come with step by step instructions, but if you are unsure how to use them or if you have never used them before, you can ask a pharmacist for further instructions/demonstration.


Drinking plenty of water and fluids to keep your body hydrated when you have a cold is very important. Make sure you are getting enough fluid for your body’s needs so that it can heal and get better.


This is one of the most important things to remember! Washing your hands for 20-30 seconds with soap and warm water helps to prevent the spread of colds/flu and keeps you healthy!


Your body is working hard to fight off your cold or flu, and making sure you are getting plenty of rest and sleep is important.

Lozenges and Hard Candy

These help to moisten and relieve a sore throat and come in a variety of flavors and kinds.

Powell, D. (2006). Healthier at home: The proven guide to self-care & being a wise health consumer. Farmington Hills, MI: American Institute for Preventive Medicine.