5 Natural Remedies to Relieve Postnasal Drip

You may wake up with a sore throat, persistent cough, or a constant need to clear your throat, or it may feel like something is stuck in the back of your throat. Any of these symptoms could indicate that postnasal drip is the culprit.

Each day, your body produces a liter (2 pints) or more of mucus that flows down the back of your throat. While it may seem unpleasant, this mucus plays a vital role. It acts like a broom, sweeping the nasal passages clean by removing bacteria, viruses, and other harmful particles, and also helps to moisten the air entering your body, keeping you comfortable. If you're suddenly aware of mucus in your throat or feel as though there's a constant drip, it could be a sign of postnasal drip.

Postnasal drip occurs when your body produces too much mucus. This excess mucus creates that constant drip, drip, drip sensation in your throat. The mucus may be clear, thin, and runny, or it can become thick and sticky, turning yellow or green when production slows down. Both forms of mucus can make you feel miserable, especially if you're already dealing with fatigue, fever, or general discomfort.

A variety of factors can alter mucus production, such as allergies, pollution, viral infections like the cold or flu, cold air, a deviated septum, exposure to dust or smoke, pregnancy, age, nasal or sinus polyps, and sinus infections. Some medications, like antihistamines, diuretics, and tranquilizers, can also dry out mucus production. When ads mention that a product can cause "dry mouth," it likely also means a dry nose and throat.

Certain home remedies can help alleviate the symptoms of postnasal drip and might even prevent it. Keep reading to discover more.

This information is for educational purposes only. IT DOES NOT CONSTITUTE MEDICAL ADVICE. Neither the Editors of Consumer Guide (R), Publications International, Ltd., the author, nor the publisher assume responsibility for any consequences resulting from following any treatment, procedure, exercise, dietary changes, or medication based on the information provided. This does not replace the advice of your healthcare provider. Always consult with a physician or healthcare professional before beginning any treatment.

5: Gargle with Salt Water

While most issues with postnasal drip are simply annoying and will eventually resolve on their own, gargling with salt water can provide some relief for a sore throat.

The saltwater helps to break down the mucus dripping down the back of your throat. This can be especially helpful when dealing with thick, sticky mucus, making it easier for your body to eliminate it.

Gargling also helps flush out viruses, bacteria, and fungi from your throat. This can improve your symptoms and potentially reduce the length of your illness.

It's simple to do: just mix 1/2 teaspoon of salt into 1 cup of warm water and gargle. Be sure to spit out the mixture after a few seconds.

Repeating this process two or three times a day can help speed up your recovery and may alleviate some of the discomfort you're feeling. In fact, a study has shown that gargling with saltwater can relieve various cold symptoms and possibly support the health of your respiratory system [source: O'Connor].

4: Try Baking Soda

Here's an alternative remedy that doesn't involve gargling: Mix 1 cup of warm water, 1/2 teaspoon of salt, and 1/2 teaspoon of baking soda. Use a nasal syringe to squirt the mixture into one nostril, closing off the back of your throat and palate. Tilt your head backward, forward, and to each side for 8 to 10 seconds in each direction to ensure the solution reaches all four of your sinus cavities.

After swishing the solution around, gently blow your nose. You can squirt the solution into each nostril three or four times. If you don’t have a syringe, you can snort the mixture from your cupped hand. Repeat this process up to six times a day for postnasal drip relief. To prevent future issues, perform this routine twice a day [source: Shute].

Avoid overdoing it by adding too much salt to the mixture. Excessive salt can dry out your sinuses and lead to undesirable side effects.

3: Stay Hydrated

Since your body is mostly water, it makes sense that drinking plenty of water each day helps keep your cells functioning properly. Staying well-hydrated is an easy way to fight postnasal drip. It helps to keep your mucus thin and ensures your body, especially your nasal passages, stays hydrated.

The traditional guideline suggests drinking at least eight 8-ounce (236-milliliter) glasses of water daily. While it's a rough recommendation, it’s not one-size-fits-all, as some people—especially those who are active, ill, or breastfeeding—require more fluids to stay properly hydrated.

The National Academies of Sciences, Engineering, and Medicine suggests that men should consume about 15.5 cups (3.6 liters or 124 fluid ounces) of water daily. For women, the recommended amount is approximately 11.5 cups. Around 20% of your daily hydration typically comes from the water content in your food [source: Mayo Clinic]. Chicken soup, a comfort food at any time, is especially beneficial when you're sick as it provides both hydration and nourishment while the steam helps clear blocked nasal passages.

As a general guideline, drink when you feel thirsty. If your urine is dark yellow, it indicates dehydration. Aim for urine that is a pale straw color or clear instead.

2: Consider Over-the-Counter Medications

Sometimes, modern medicines are a real lifesaver for those dealing with sinus problems like postnasal drip. A quick glance at the pharmacy shelves reveals numerous decongestants, and one of them could be just what you need to feel better.

Decongestants are effective medicines that work by constricting blood vessels to reduce swelling and congestion in your sinuses [source: WebMD]. If you opt for pills, you may find relief in products containing pseudoephedrine (such as Sudafed) or non-drowsy loratadine-pseudoephedrine (like Claritin D) [source: National Health Service]. Note that pseudoephedrine is typically kept behind the pharmacy counter in the U.S., so you will need to ask for it—many other decongestants don't contain this ingredient, which could make them less effective.

Saline nasal sprays can help rinse out your sinuses without causing dryness. Additionally, sprays that contain decongestants may provide rapid relief for postnasal drip, working in just minutes instead of hours [source: Healthline].

It's important to remember that most over-the-counter sinus medications should only be used for short periods, usually around a week. For instance, nasal sprays can become habit-forming if used too frequently, so it's crucial to use them sparingly.

1: Enhance Your Environment

While you can't always control the physical environment around you, being mindful of the irritants that could aggravate postnasal drip allows you to minimize their impact. Small changes in your daily routine or even your living or working space can make a significant improvement in your sinus health.

About the Authors

Timothy Gower is an experienced freelance writer and editor whose work has appeared in a wide range of publications, including Reader's Digest, Prevention, Men's Health, Better Homes and Gardens, The New York Times, and The Los Angeles Times. He has authored four books and serves as a contributing editor for Health magazine.

Alice Lesch Kelly is a Boston-based health writer whose articles have been featured in various magazines like Shape, Fit Pregnancy, Woman's Day, Reader's Digest, Eating Well, and Health. She has co-authored three books focusing on women's health issues.

Linnea Lundgren brings over 12 years of expertise in researching, writing, and editing for newspapers and magazines. She is the author of four books, including 'Living Well With Allergies.'

Michele Price Mann is a freelance writer who has contributed to publications like Weight Watchers and Southern Living magazines. Previously the assistant health and fitness editor at Cooking Light magazine, her passion lies in learning about and writing on health topics.

About the Consultants

Ivan Oransky, M.D. is the deputy editor at The Scientist. He has authored or co-authored four books, including 'The Common Symptom Answer Guide', and has written for notable publications such as the Boston Globe, The Lancet, and USA Today. He also holds dual appointments as a clinical assistant professor of medicine and adjunct professor of journalism at New York University.

David J. Hufford, Ph.D. is a university professor and chair of the Medical Humanities Department at Pennsylvania State University's College of Medicine. He also teaches in the departments of Neural and Behavioral Sciences, as well as Family and Community Medicine. Dr. Hufford contributes to several academic journals, including Alternative Therapies in Health & Medicine and Explore, where he serves on the editorial boards.

The information provided is for informational purposes only and is not intended as medical advice. Neither the Editors of Consumer Guide (R), Publications International, Ltd., the author, nor the publisher assume any responsibility for consequences resulting from any treatments, procedures, exercises, dietary changes, or medications based on the information presented here. This publication does not constitute medical practice and is not a substitute for professional advice from a physician or healthcare provider. Always consult with your physician or healthcare provider before starting any treatment plan.