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How To Gargle With Salt Water Effectively

Many people are looking for natural ways to heal themselves, and saltwater gargles have been used as a form of treatment for centuries. Saltwater is known to have many health benefits, including helping with sore throats, dry mouth, coughs, and more. Here are many reasons why you should consider gargling with salt water today!

We use salt and water every day in our lives. Ask any chef or your mother and they will tell you how adding the right amount of salt to a dish is important as it can make or mess up any dish. In kitchen, salt is used not only for seasoning but also for making desserts, smoothies, ice-creams and baking recipes. The use of salt is just not limited to the kitchen alone. Due to the essential therapeutic properties of salt, this mineral is extensively used in preparation of medicines, health drinks and also used in body scrubs and body healing therapies.

Table salt offers a wide range of home remedies from sore throat relief to toothache. A simple salt water gargle can provide relief from numerous problems associated with the mouth and throat. Studies reveal that salt water gargle can actually provide relief from various throat and mouth problems.

What is saltwater gargle?

The process of salt water gargling involves dissolving salt with lukewarm water and gargling for few minutes with this water before rinsing out. There are immense benefits of this easy to follow natural home therapy.

How it can help?

Salt has the ability to soak moisture and promote osmosis. When salt water reaches the throat, salt draws moisture from the bacteria. The infectious bacteria suffer dehydration and dies. Salt also sucks moisture from swollen throat tissue to relive pain and swelling. Sodium water cleans bacteria and prevents growth of germs.

  • 1) Boost your immune system
  • 2) Reduce inflammation
  • 3) Control blood sugar levels
  • 4) Improve heart health
  • 5) Increase energy levels
  • 6) Fight acid reflux symptoms
  • 7) Treat allergies and asthma symptoms
  • 8 ) Prevent infections in the throat or lungs due to colds or flu: this includes strep throat, bronch

Pros and cons of salt water gargling

Salt water gargling is a natural and cost-effective technique that has many benefits. It relieves sore throats, reduces pain and swelling, prevents tooth decay, kills bacteria in the mouth and throat, loosens mucus and helps to reduce inflammation.

However, there are some drawbacks as well. Gargling with salt water can cause irritation of the gums due to its salty taste and high concentration of salt. In addition, it can make existing cavities worse if used too frequently or too strongly. Therefore, it is important to use this method correctly in order to gain maximum benefits while avoiding any potential harm.

How to gargle with salt water?

Step 1: In a glass of lukewarm water add 1 tsp of sea salt or table salt. Mix well with a spoon to dissolve the salt completely in water.

Step 2: Take a mouthful of the solution and slightly tilt your head back. Gently blow up air through your throat muscles to initiate gargling keeping the back of your throat muscles tight to avoid swallowing

Step 3: Gargle for around 30 to 60 seconds and spit out the solution. Take a mouthful of fresh solution from the glass to repeat the same process. Repeat the process using the remaining solution from the glass to clear excess mucus and soothe your throat.

Note: The quantity of solution you take in mouth depends upon how comfortably you can gargle without swallowing it.

Home remedies with a salt water solution

Method 1 – Salt and lemon

  • In a glass of lukewarm water squeeze juice of half a lemon and add 1 to 2 tsp of rock salt
  • Mix well with a spoon and gargle with this water. The antibacterial properties of salt and lemon helps fight infection-causing bacteria. The acidic property of lemon juice cleans mouth and imparts long-lasting fresh breath

Method 2 – Use Chloraseptic Sore Throat Saltwater 

  • Chloraseptic Sore Throat Salt water is an effective and highly recommended relief for an irritated or dry throat. Chloraseptic Sore Thorat is ready for use and therefore the salt is at the right amount and completely dissolved. It has a minty taste that refreshes your mouth and leaves your throat feeling better after unbearable irritation.

Method 3 – Salt and peppermint

  • Mix 1 tsp sea salt and two drops of peppermint in a glass of lukewarm water
  • This can be used as a refreshing mouthwash to remove bad breath
  • The cooling effect of peppermint soothes sore throat and relieves throat pain

Method 4 – Salt and apple cider vinegar

  • Add 1 tbsp of apple cider vinegar and 1 tsp sea salt in a glass of water and mix well with a spoon
  • Both apple cider vinegar and salt combat bacteria that causes sore throat and mouth infection

Method 5 – Table salt and baking soda

  • Add 2tsp table salt and 1 tsp baking soda in a glass of purified water and mix well. This solution is known as hypertonic saline water
  • The solution helps to kill bacteria, discourages fungal and bacterial growth in the throat. Salt loosens phlegm and provides relief from cold

Method 6 – Salt and marshmallow

  • Add one to two drops of marshmallow and 1 tsp salt in a glass of clean water and mix well
  • Gargling with the above water is proven to provide relief from sore throat
  • Marshmallow contains a gel-like substance called as mucilages that coats the entire throat to soothe irritation and relieve pain

Here are some of the important benefits of salt water gargle.

Benefits of salt water gargle

Natural healing: A quick salt water gargle couple of times a day heal various wounds of the mouth such as wounds from any bacterial infection or tooth extraction. Salt acts as a natural disinfectant and kills infection causing bacteria, reduces swelling and accelerates the healing process

Sore throat remedy: Bacteria called streptococcus causes sore throat, throat pain and swelling of the internal throat muscles. Gargling with salt and luke warm water provides an instant relief from sore throat by killing the infectious bacteria.

Maintains pH level: Bacterial infection can disturb the pH level. Gargling with salt water neutralizes the acids in throat and restores the pH level thus minimizing swelling

Relieves nasal congestion: Sinus infection or allergic condition can block the nasal passage and cause breathing difficulty. Salt water gargle helps to fight the infection-causing bacteria and relieve nasal congestion

Cleans mouth: Salt water gargle removes any excess mucus from the mouth and enhances the blood flow to the muscles of the throat. It cleanses your mouth and gives you relief.

Fights dental plague: The antibacterial effect of salt water helps to treat bleeding gum, clears excessive mucus, discourages bacteria growth and minimizes dental plague

Promotes fresh breath: The anti-bacterial property of salt kills bacteria that causes bad breath, discourages the growth of bacteria and thus promotes fresh breath

Precautions to be taken during salt water gargle

Though warm water and salt gargle can make your throat feel good, excessive salt can harm musoca hence it is always advised to go for moderate salt water gargling

  • Saltwater gargle provides temporary relief. In case of severe problem doctors consultation and medication is required when salt water rinse does not work
  • Take care not to add too much salt in water for gargling as it can dry out the throat membrane
  • Too much of salt water rinse can erode teeth, harm enamel and make your teeth brittle
  • Take care not to swallow the water while gargling and spit out the water completely after every rinse


Gargling with salt water is an easy and effective way to cleanse the mouth and throat, soothe a sore throat, reduce inflammation in the nasal passages or relieve postnasal drip. Although it can be unpleasant initially, there are several tips that can make gargling easier and more beneficial.

The first tip is to select the right type of salt for gargling: ideally, use non-iodized sea salt or Himalayan pink sea salt. To make the solution more palatable, you can also add some honey or lemon juice to it. The saline concentration should range between 0.5– 1% (one teaspoon of salt per cup/250ml of lukewarm water). Make sure to mix all the ingredients evenly by stirring before gargling.

In terms of frequency, it is recommended to gargle with salt water twice a day. For best results, gargle for at least 20-30 seconds and aim to make your solution lukewarm – neither too hot nor cold. Swish the saline solution around in the back of your throat for about 10 seconds and then spit it out after you are done. This can help loosen mucus secretions so that they may be expelled from the body more easily.


Q: How long should I gargle with salt water?

A: For best results, gargle with salt water for at least 30-60 seconds. Be sure to swish the solution around your mouth, making sure it reaches the back of your throat and all areas of contact. You can repeat this process up to three times each day if needed.

Q: How much salt should I use when gargling with salt water?

A: The ideal ratio is 1/4 teaspoon of non-iodized (iodine-free) sea or table salt per 8 ounces of warm water. Make sure you dissolve the salt completely before using it as a gargle. If you experience stinging or burning sensations, reduce the amount of salt.

Q: When is the best time to gargle with salt water?

A: The best time to gargle with salt water is after meals or at least twice a day. If you have sore throat symptoms, it’s best to do this several times throughout the day as needed. It’s also important to avoid eating and drinking for at least 30 minutes before and after you gargle with salt water in order for it to be most effective.

Q: Are there any other benefits associated with gargling with salt water?

A: Yes! Gargling with salt water helps flush out bacteria from your mouth and can help increase saliva production which can reduce the risk of infection and bad breath. It can also help reduce inflammation, soothing any irritation in the throat or mouth area. Additionally, it’s been known to help kill germs that cause illnesses such as the common cold or flu. In general, gargling with salt water is a great way to keep your oral hygiene in check!


Saltwater gargling when done with care in moderation can prove to be effective in treating throat and mouth infections. Just as any good thing, when used in excess, can harm, daily salt water gargle can weaken your teeth making them prone to cavities.

How often do you gargle with saltwater? Let us know by commenting below.