Before turning to medication, the following science-backed home remedies may help reduce mucus buildup.
1. Stay Hydrated
Drinking water, herbal teas, or warm broths helps thin mucus. When you are dehydrated, mucus becomes thicker, stickier, and harder to clear.
How it works: Thin mucus moves more easily along the cilia, improving clearance (American Lung Association, 2022).
- Best choices: warm water, ginger tea, chamomile tea, broth
- Avoid: excessive caffeine and sugar, which can worsen dehydration
2. Gargle with Salt Water
Salt water can soothe irritated throat tissues and draw out excess fluid due to its natural osmotic effect.
How to do it: Mix ½ teaspoon of salt in a warm glass of water and gargle 2–3 times daily.
Scientific note: Salt reduces swelling in the throat and can temporarily neutralize bacteria (Journal of Clinical Medicine, 2020).
