Gargling with salt water might seem like an old-fashioned remedy, but it works really well for symptoms like sore throats, mouth sores, and bad breath and has been used for many years. Lots of people use this simple solution to help with a sore throat or to keep their mouth healthy. Read on to learn the benefits of gargling with salt water and why you might want to use it as part of your health routine.

1. Helps Soothe a Sore Throat and Reduce Swelling

Doctors commonly recommend salt water gargling because it helps soothe a sore throat. The salt in the water pulls out extra fluid from the swollen parts of your throat, which reduces swelling and helps with pain. This is especially helpful when you have a sore throat from a cold, the flu, or allergies. When the swelling goes down, your throat feels better, and it becomes easier to swallow.

2. Helps Kill Harmful Bacteria in Your Mouth and Throat

Saltwater has some mild antibacterial effects. When you gargle with salt water, it creates an environment that is hard for bacteria to survive in. While it won’t kill all the bacteria, it can help reduce the number of harmful germs in your mouth and throat, which may stop infections from getting worse. This makes salt water gargling a good natural way to add to your oral hygiene routine.

3. Can Help with Cold and Sinus Infections

If you have a cold or a sinus infection, gargling with salt water can help loosen mucus in the back of your throat. When the mucus is loosened, it’s easier to get rid of, which makes it easier to breathe. Some studies even found that people who gargled with salt water when they had a respiratory infection had fewer symptoms and recovered faster than those who didn’t.

4. Helps Prevent Bad Breath

Bad breath, also called halitosis, can be caused by bacteria in your mouth or throat. Gargling with salt water can help wash away food particles and reduce the bacteria that cause bad smells. Plus, salt water doesn’t have any harsh chemicals, so it won’t irritate your mouth. It’s a gentle way to keep your breath fresh.

5. Helps Reduce Plaque Buildup for Better Oral Health

According to research, gargling with salt water can also help reduce plaque buildup. Plaque is a sticky layer of bacteria that forms on your teeth and gums. If it’s not removed, it can lead to problems like cavities and gum disease. Salt water can help lower the amount of plaque, keeping your gums healthier and reducing the risk of gingivitis. While it’s not a replacement for brushing and flossing, it can be a helpful extra step in keeping your mouth healthy.

6. Provides Relief from Mouth Sores and Irritation

If you have small mouth sores, like canker sores or irritation from braces or dentures, salt water can help ease the pain and speed up healing. The salt helps clean the area and reduce bacteria, which makes the sores heal faster. Gargling with salt water a couple of times a day can make these sores less painful and help them go away more quickly.

How to Gargle with Salt Water the Right Way

Making a salt water solution is easy. Just mix half a teaspoon of salt with a cup of warm water. Stir until all the salt is dissolved. Gargle the solution at the back of your throat for about 30 seconds, then spit it out. You can do this up to three or four times a day for the best results. Just be sure not to swallow the salt water, as it could upset your stomach.

Gargling with salt water is a simple, cheap, and natural way to help keep your mouth and throat healthy. Whether you have a sore throat, bad breath, or just want a clean feeling, salt water is a gentle solution that can really help. While it’s not a replacement for medical care or proper oral hygiene, it’s a great addition to your routine that has very few risks. Next time you have a scratchy throat or just want to keep things clean, try using salt and warm water—you might be surprised at how much it helps.