Gargle Salt Water: Benefits, Recipe, and How to Do it?

Gargle salt water, a popular home remedy relieve and prevent oral and throat infections. By reducing the signs of respiratory problems, it also reduces unpleasant breath. It is best known for reducing post-oral surgical symptoms such as – pain or swelling.


  • Gargling with salt water relieves sore throat and seasonal allergies.
  • Saltwater gargling helps expel excessive throat and nasal mucus, resulting in improved bad breath symptoms.
  • Post-surgical gargling with saltwater diminishes inflammation and pain.
  • Saltwater promotes sinus and respiratory health.

How does gargling salt water benefit human health?

Gargling with salt water is a simple home cure that enhances oral health by easing the symptoms of a number of oral issues, including:

1.    Relieves sore throat symptoms

A study published in 2021 declared salt water gargling an effective home remedy to relieve sore throat. Gargling with warm salt water is an efficient home remedy which reduces throat inflammation and irritation, alleviating the signs of sore throat. Saltwater kills the bacteria and extracts the fluid out of the swollen tonsils, which helps swollen tonsils to get back to their normal position.

2.    Reduces bad breath odor

Gargling with salt water can help destroy oral germs and clear throat mucus, which lessens bad breath. A bad diet, smoking, drinking alcohol, tooth decay, periodontal disease, and poor oral hygiene all contribute to foul smell. Gargling with salt water is an efficient home remedy for many of these issues. However, if bad breath symptoms persist even after gargling salt water, consult a doctor.

3.    Eases mouth sores caused by bacteria or viruses

Gargling with salt water relieves the discomfort and swelling produced by mouth sores like canker sores. Additionally, it lessens the signs and discomfort of mouth ulcers caused by teeth-biting. It diminishes pain – especially caused by mouth sores. This help ease eating or drinking with oral sores.

After multiple gargling with salt water, if your oral condition doesn’t improve, consider an online consultation with a doctor at your earliest possible.

4.    Reduces oral & respiratory swelling

Warm salt water can alleviate throat swelling, especially caused by cold or flu. It can also diminish gum or oral swelling caused by infection or as a result of oral treatment. If you experience gum swelling when you wake up, gargle salt water in the morning before breakfast to cure these oral issues.

5.   Prevents from the osnet of infections

By gargling with salt water, you raise the pH levels in your mouth and create an environment that is more alkaline and unfavourable to bacteria. Thus, gargling salt water can help prevent throat infections.

6.    Improves oral hygiene

Gargling with salt water can help expel food particles and harmful bacteria from the molars, thus reducing the risk of developing dental decay.

Keep in mind that gargling with salt water can improve oral health. But you shouldn’t consider it as a potential substitute for medical treatment. Get an immediate consultation with an ENT doctor to treat your oral condition.

7.    Improves sinus and respiratory health

Gargling with salt water helps improve breathing and lessen the symptoms of a respiratory infection by lowering inflammation and mucus buildups in the respiratory system. It also promote sinus draining, which regular healthy sinus functioning. 

8.    Reduces allergy symptoms

If you often suffer from seasonal allergies, then gargle with salt water. It is because this remedy will help reduce allergic symptoms including, stuffy nose, blocked sinuses, itchy throat, or nasal swelling. It will also expel harmful bacteria or viruses from your nasal cavity, promoting smooth breathing.

9.    Soothes acid reflux and promote digestion

Gargling with salt water can help neutralise throat acid and reduce acid reflux or heartburn symptoms. Gargle saltwater on an empty stomach if you frequently get acid reflux to lessen the discomfort.

How do you make salt water for gargling?

Salt water gargling is an easy and affordable technique to deal with sore throat symptoms.Since you only need to add a half-teaspoon of salt to the water, you can complete it in a few minutes. You can use a kettle or microwave in order to heat saline water at the temperature you want. The salt easily and rapidly dissolve as soon as the temperature of water rises. Make sure to gargle with this warm saline water twice or thrice a day by repeating the process.

How to gargle with salt water?

Once your saline solution is ready, simply follow these easy steps:

  •     Take a mouthful of the salt water, swishing it all around the mouth.
  •     Now move your chin up and take salt water at the back of the throat and gargle.
  •     Gargle for around 20 seconds or as you desire. 
  •     Spit out the solution and repeat the process multiple times a day or as needed.

Which is the best time to gargle with salt water?

Doctors often advise gargling saltwater on an empty stomach in the morning as it does not stress the food pipe, leading to nausea and vomiting. Also, on an empty stomach, the excess fluid is easily drawn out of the mouth, alleviating the symptoms of a sore throat.

Before going to bed, you can also gargle with salt water to remove bacteria or food residue, which helps to maintain good dental health.


Gargling with salt water provides a number of advantages that can aid in pain relief and dental cleanliness. Saltwater creates an osmosis effect, drawing fluids from the mouth, and relieving pain or discomfort. The salt concentration in the water also helps to relieve painful infections by killing bacteria and promoting healing.

Gargling with salt water can help clear the throat of mucus and other irritants, lowering the risk of infection and enhancing oral health.


1.   How long should you use salt water to gargle?

Depending on the state of your oral health, different lengths of time may be advised for salt water gargling. However, gargle salt water for 30 seconds to 2 minutes, and then spit out the liquid. Gargle for at least 30 seconds and up to 3 minutes if you’re using saltwater to soothe a sore throat or discomfort from a dental operation.

2.  Is it okay to swallow water while gargling with salt water?

Swallowing salt water can upset your digestive health. It can result in high blood pressure, making your feel dizzy.

3.   Does gargling with salt water help with sore throat symptoms?

Gargling with salt water helps to soothe sore throat tissues and lessen pain. It contains antiseptic qualities that eliminate bacteria and other germs that cause sore throats and lessen throat pain.

4.   How long should you gargle with salt water to clear throat mucus?

To clear mucus from the throat, gargle with salt water. The recommended time for gargling for this purpose is typically around 30 seconds to 3 minutes. However, you may benefit from gargling for a longer period, up to 6 minutes. Repeat gargling twice or thrice daily.

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