Saltwater gargles can do more than soothe a sore throat. 4 other benefits of this simple home remedy.

If you've been sick lately — and, between skyrocketing flu activity, COVID-19, RSV and the plain old common cold, you probably have — you've probably googled your symptoms and come across three words: salt water gargle.

Salt water gargles are commonly used to ease the sore throat pain associated with so many illnesses. But doctors say they can soothe and even prevent health issues beyond that. Here's what to know about the handy home remedy and how it can benefit you even when you're not battling a cold or sinus infection.

How to do a salt water gargle

It’s possible to just toss some salt in water, gargle it and hope for the best, but there is a general recipe you can follow.

Dr. Natalia Kyriazidis, an ear, nose and throat physician at Mass Eye and Ear and instructor in otolaryngology at Harvard Medical School, recommends dissolving a half-teaspoon of salt in 8 ounces of warm water. “Take a sip, tilt your head back and gargle for 15 to 30 seconds before spitting it out,” she tells Yahoo Life.

Repeat this until you use up all of the liquid. “Gargle several times a day as needed, ensuring the water is warm but not too hot for comfort,” Kyriazidis says.

If that mixture feels too salty to you, or it stings the inside of your mouth, try adding a teaspoon of baking soda to the liquid, Dr. John W. Seibert, associate professor and service chief of Comprehensive Otolaryngology/Head and Neck Surgery at Vanderbilt University Medical Center, tells Yahoo Life. “This acts as a buffer to the salt,” he explains.

What are the benefits of a salt water gargle?

There are a few potential perks to gargling with salt water.

It can soothe a sore throat.

Doctors swear this isn’t an old wives’ tale. “Salt water gargles relieve sore throats by reducing inflammation, loosening mucus and drawing out excess fluid, to ease swelling and discomfort,” Kyriazidis says.

Most sore throats result from drainage from the nose, Seibert says. “When you gargle with salt water, it breaks up the drainage and relieves that irritating source,” he explains.

A salt water gargle can even help clear debris, reduce bacteria in your throat and promote healing, Kyriazidis adds. But, she points out, it only provides temporary relief.

It can ease irritation in your gums.

While there’s “no evidence this prevents disease,” swishing salt water around in your mouth can help reduce irritation in your gums from conditions like gingivitis, Mark Wolff, dean of the University of Pennsylvania School of Dental Medicine, tells Yahoo Life.

He recommends creating your salt water mixture and swishing it for two minutes, once or twice a day as needed. “Regular use supports oral hygiene by keeping the mouth clean and minimizing harmful bacteria,” Kyriazidis notes.

It may make canker sores feel better.

Canker sores are small, painful lesions that can develop inside the mouth. Given their location, they can be tricky to treat, forcing most people to just ride out the discomfort. But Wolff says a salt water rinse can help ease the pain. “It does seem to soothe canker sores,” he says.

It can relieve dry mouth.

If it feels like your mouth has morphed into the Sahara, doing your best to stay well-hydrated can help, Seibert says. But for faster relief, he suggests swishing or gargling with salt water.

“If you have dry mouth, it can re-stimulate the cells lining your mouth to make more good mucus in the cells,” Seibert says. “It gives a good balance.”

It could reduce plaque buildup.

Dental plaque is a sticky film that builds up on your teeth, and it’s linked with tooth decay and gum disease, per the American Dental Association (ADA). While brushing and flossing is the ADA-recommended way to get rid of plaque, research suggests that regularly using a salt water rinse can also reduce plaque buildup.

Should you regularly gargle with salt water?

Maybe. Kyriazidis points out that salt water gargles have plenty of health perks, although she stops short of recommending that you do this every day when you’re otherwise feeling well. “Doing it a few times a week can support oral hygiene and comfort,” she says.

Seibert agrees that there’s no need to do daily salt water gargles when you’re feeling healthy. “Your body is in good balance,” he says. “When you do this, you’re trying to get back to that balance. Let your body do its work.”

What's the best way to do a salt water gargle?

Doctors have a few tips to recommend to maximize your salt water gargle experience.

“Use noniodized sea salt or kosher salt to avoid additives that may irritate the throat,” Kyriazidis says. It’s also usually best to use warm — but not hot — water to dissolve the salt and provide a soothing feel, she adds.

You don’t want to gargle too long, either, Seibert says. “I wouldn’t do it for more than 30 seconds,” he advises. If you gargle much longer, you risk accidentally breathing in the mixture or swallowing some of it, he explains. (Swishing is a different story, though — you’ll likely be able to do it comfortably for longer, per Wolff.)

Whether you want quick relief from a nagging sore throat or are just curious, Seibert says there’s really no harm in doing a salt water rinse or two. “It can really help,” he says.