Can Gargling Salt Water Help Prevent Colds? What the Research Says
Can Gargling Salt Water Help Prevent Colds? What the Research Says
It sounds like an old wives tale, but there is actual research suggesting that gargling regularly especially with a simple salt water solution may help lower your chances of getting sick during cold and flu season.
The 2005 Study and What It Found
A randomized study from 2005 followed nearly 400 healthy adults during cold season. Participants were divided into three groups.
One group gargled with plain water
One group gargled with an antiseptic solution
One group did not gargle at all
The group that gargled had a significantly lower incidence of upper respiratory infections compared to the control group. When they did get sick, their symptoms also tended to be milder.
While the study did not focus exclusively on salt water, salt water gargling is a commonly used and well tolerated home practice. Later research supports the idea that saline gargling may help reduce the risk or severity of upper respiratory infections.
Why Salt Water Gargling Might Help
There are a few reasons this simple practice may be effective.
Salt water creates a hypertonic environment that can help reduce throat inflammation
Gargling may mechanically flush viruses and bacteria from the throat before they take hold
Saline solutions may help reduce viral load in the upper respiratory tract and shorten symptom duration
This is not a guaranteed way to prevent illness, but it is low risk, low cost, and easy to incorporate into daily routines during cold season.
How to Make a Salt Water Gargle
Ingredients
One cup warm filtered water
One quarter to one half teaspoon salt
Stir until fully dissolved. Gargle for fifteen to thirty seconds, spit, and repeat. This can be done two to three times per day, especially at the first sign of a scratchy throat or exposure to illness.
Avoid swallowing the salt water.
Favorite Salts to Use
Any high quality sea salt will work. These are two favorites:
Salt water gargling is not a replacement for good hygiene, rest, or other proven health practices. But it is a simple, gentle habit that may help support your body during cold and flu season.
