Why is salt so good when you're sick?

December 25, 2025 •

4 min read

According to a study published in Scientific Reports, using a saline solution can shorten the duration of the common cold. This is just one way why is salt so good when you're sick, as it also provides vital electrolytes, aids hydration, and soothes irritating symptoms.

Quick Summary

Salt provides significant benefits during illness by replenishing electrolytes lost from fever, vomiting, and diarrhea. It is also an effective and simple gargle solution to soothe sore throats and clear respiratory congestion.

Key Points

Electrolyte Restoration: Salt replenishes vital minerals like sodium and chloride, often lost during illness, especially with vomiting or diarrhea,.
Cellular Hydration: Electrolytes aid in maintaining fluid balance, helping cells absorb and retain water more effectively to prevent dehydration.
Sore Throat Relief: Gargling with warm salt water draws excess fluid from inflamed throat tissues via osmosis, easing pain and reducing swelling,.
Mucus Clearance: A saline rinse helps loosen and thin thick mucus, assisting in clearing congestion from the throat and nasal passages,.
Natural Antiseptic: The saline solution can create an environment that inhibits the growth of bacteria and viruses in the mouth and throat, supporting recovery.
Immune System Support: Some research suggests that salt can boost cells' antiviral defenses, potentially shortening the duration of a cold.
Comforting Nutrition: Warm, salty broths are easy on the stomach and provide essential electrolytes, hydration, and warmth when appetite is low.

When illness strikes, our body's finely tuned systems are thrown off balance. One of the most common disruptions is the loss of essential fluids and minerals, known as electrolytes. Sodium, the primary component of salt, is a critical electrolyte that plays a vital role in recovery. Understanding how this simple, everyday ingredient can be so beneficial helps explain its long-standing place in home remedies and clinical recommendations.

The Science Behind Salt's Healing Properties

Our body relies on electrolytes like sodium and chloride for a variety of essential functions, from nerve signalling to muscle contractions. During an illness involving fever, vomiting, or diarrhea, these minerals are rapidly depleted, which can lead to dehydration and fatigue. This is where salt's restorative properties become invaluable.

Replenishing Lost Electrolytes

When you are sick, especially with a stomach bug, you expel large amounts of sodium and chloride. Consuming a salty beverage, such as broth or a simple oral rehydration solution, helps to replenish these lost minerals. This allows your body to restore its electrolyte balance, which is crucial for cellular function and overall recovery.

Aiding Cellular Hydration

Plain water is excellent for hydration, but without sufficient electrolytes, your body can't absorb and retain that water effectively. Sodium helps regulate the balance of water inside and outside your cells. By adding a small amount of salt to your fluids, you help your body draw water into the cells more efficiently, preventing and treating dehydration.

The Power of a Salt Water Gargle

For respiratory infections like colds and flu, a salt water gargle is a widely recommended home remedy that provides targeted relief for the throat and nasal passages.

How It Soothes a Sore Throat

Osmosis: A saline solution uses the principle of osmosis to draw out excess fluid from inflamed, swollen tissues in the throat. This reduces swelling and irritation, which can make swallowing less painful.
Cleansing Action: Gargling helps wash away bacteria, viruses, and other irritants from the back of the throat, providing a cleansing effect that can support your body's immune response.

Loosening Mucus and Clearing Congestion

When you have respiratory congestion, thick mucus can feel stuck and cause irritation. Gargling with warm salt water helps to loosen and thin this mucus, making it easier to expel. This can provide significant relief from that 'stuffy' feeling and help clear the airways.

Practical Ways to Use Salt When Sick

There are several simple and effective ways to incorporate salt into your routine to aid recovery. Always remember to use warm water for gargles, as it is more comforting and helps the salt dissolve more easily.

Preparing a Salt Water Gargle

Fill a glass with 8 ounces of warm water.
Add ¼ to ½ teaspoon of salt and stir until completely dissolved.
Take a mouthful, tilt your head back, and gargle for 15-30 seconds.
Spit the solution out. Repeat several times a day as needed for relief.

Salty Broths and Soups Warm, salty broths are a classic comfort food for a reason. They provide both hydration and electrolytes in a soothing, easy-to-digest form. The steam from the warm broth can also help clear nasal passages.

Oral Rehydration Solutions For more significant fluid loss due to vomiting or diarrhea, a balanced oral rehydration solution is recommended. While store-bought options are available, a simple homemade version can be made with water, a small amount of salt, and a dash of sugar to aid absorption.

Salt vs. Other Sore Throat Remedies


Feature	Salt Water Gargle	Medicated Throat Spray	Warm Honey Lemon Water
Mechanism	Osmosis, drawing out fluid from inflamed tissue; natural antiseptic.	Numbing agents (benzocaine, phenol) that temporarily block nerve signals.	Soothes and coats the throat; has antibacterial properties.
Symptom Relief	Reduces inflammation and pain, clears mucus.	Instant, temporary pain relief.	Reduces irritation and cough.
Side Effects	Minimal; avoid swallowing, especially for those with high blood pressure.	Potential for allergic reactions or numbing taste buds.	Minimal; may raise blood sugar.
Cost	Very low (salt and water).	Varies depending on brand and type.	Low (lemon and honey).
Primary Use	Holistic symptom reduction and cleansing.	Quick, on-demand pain relief.	Soothing and cough suppression.

Conclusion: A Simple, Effective Aid for Recovery

Salt has long been used as a natural remedy for sickness, and modern science confirms its benefits. By helping to maintain electrolyte balance, support hydration, and provide targeted relief for respiratory symptoms like sore throats and congestion, salt can be a simple, effective aid in your recovery. However, remember that moderation is key, especially for those with health conditions like high blood pressure. Combining proper hydration with adequate rest remains the most important strategy for a speedy recovery.

For more on electrolytes, see this article from the Cleveland Clinic on Electrolytes.

Frequently Asked Questions

While drinking plain water is essential, it may not be sufficient for rehydration when you are sick, especially if you have been vomiting or have diarrhea. Plain water lacks the electrolytes needed to help your body absorb and retain fluid effectively, so an oral rehydration solution with salt is often better.

A salt water gargle works through osmosis, drawing out excess fluid from the inflamed tissues in your throat, which reduces swelling and pain. The rinsing action also helps to wash away irritants and inhibit bacterial growth.

Yes, excessive salt intake can be harmful, particularly for individuals with conditions like high blood pressure or kidney disease. It is important to use salt in moderation and to consult a healthcare professional with any concerns.

Any type of salt will work for a salt water gargle, including table salt, sea salt, or kosher salt. Warm water is best as it helps the salt dissolve more easily.

It is generally recommended to gargle with salt water two to four times per day, or whenever your throat feels particularly sore or itchy. Consistency is key for achieving the best results.

Salt water gargles are safe for children who are old enough to gargle and spit without swallowing the solution. For younger children, doctors may recommend other remedies.

Chicken soup provides several benefits when you are sick. The warm liquid is hydrating and soothing for a sore throat, and its salt content helps replenish electrolytes. Some studies even suggest it may have anti-inflammatory effects.