> At a Glance
> – UK study of 14,000 finds saline spray used 3-6× daily trims colds by 20%
> – Chloride in salt spurs cells to make virus-blocking hypochlorous acid
> – DIY mix: 8 oz water + ½ tsp salt; use boiled or distilled water only
> – Why it matters: Cheap, drug-free option as Americans average 2-3 colds each fall-spring
Americans battle two to three colds every fall-through-spring, costing the economy roughly $40 billion. A major UK trial now shows a centuries-old trick-rinsing the nose with saltwater-can shave a fifth off recovery time.
How the Ancient Fix Works
Ayurveda, the 5,000-year-old Indian healing system, pioneered nasal irrigation long before pharmacies existed. Modern trials confirm the practice interferes with viruses at the source.
Paul Little, University of Southampton primary-care researcher who led the 2024 study, explains the mechanism:
> “The chloride in saline is taken up by the cells of the nose and throat, and converted into hypochlorous acid within these cells which inhibits viral replication.”
Extra benefits noted in recent papers:
- Saline boosts neutrophil activity, the white blood cells that attack invaders
- Well-hydrated mucus traps viruses so they can be swallowed and destroyed by stomach acid or coughed out
- Moist nasal lining keeps ACE2 receptors-the same cellular doors used by some coronaviruses-slippery, making viral attachment harder
From Neti Pot to Pump Spray
Traditionalists pour lukewarm saltwater through a teapot-shaped Neti pot. Little’s volunteers got similar protection using an over-the-counter pump spray, making the routine simpler and mess-free.
Amy Baxter, pediatrician at Augusta University, recommends:
- Mix 8 oz of safe drinking water with ½ tsp table salt
- Use boiled, distilled, or iced water to avoid rare but deadly amoeba contamination
- Rinse before crowded events; repeat promptly after exposure
Groups with more nasal surface area-older, overweight men-gain the largest advantage because they host higher viral loads.
Key Takeaways
- Saline spray or irrigation is safe, cheap, and cuts cold duration about 20%
- Start at first sniffle and repeat 3-6 times daily for best effect
- Gargling saline may also help, since many viruses enter via the throat
As winter approaches, a simple saltwater routine could keep families healthier and workplaces more productive without a single pill.
