Lost Your Voice? Try These Home Remedies For Hoarseness

A raspy, strained, or barely-there voice can show up suddenly, especially after a cold, a long day of talking, or cheering at a game. Sometimes, it can even show up without an obvious cause. While occasional hoarseness is usually mild and temporary, it can feel frustrating when your voice just won’t cooperate.

In this article, we’ll discuss what’s happening when the voice becomes hoarse, simple home remedies to support healing, when reflux may be contributing, and how to know when it’s time to seek medical care.

The vocal cords (also called vocal folds) are delicate bands of tissue located in the larynx. When we speak, they vibrate rapidly as air passes through them, producing sound (1). For this process to work smoothly, the tissue must be well-hydrated, flexible, and free of inflammation.

Hoarseness develops when the vocal cords become swollen, irritated, dry, or overworked. Even mild inflammation changes the way they vibrate, resulting in a raspy, breathy, strained, or weak sound.

In children, hoarseness most commonly follows a viral upper respiratory infection. In adults, vocal overuse and reflux are frequent contributors. Across all ages, environmental factors such as dry indoor air, allergies, postnasal drip, and smoke exposure can irritate vocal tissues.

Most acute hoarseness improves within several days to a week as inflammation resolves.

Note: It is important to note that hoarseness when speaking is different from stridor. Hoarseness refers to a change in the quality of the voice. Stridor, on the other hand, is a high-pitched, harsh sound heard when breathing in caused by narrowing or obstruction of the upper airway. Stridor is a breathing issue, not just a voice change, and can signal significant airway swelling, particularly in young children. If a child has noisy breathing at rest, is struggling to breathe, or appears distressed, medical care should be sought promptly.

You might be interested in this article, too: Understanding Croup: Causes, Symptoms, Remedies, & When To Seek Medical Attention

When the voice sounds strained, the goal is simple: soothe the area, increase hydration, and allow time for healing. Below are some trusted home remedies.

The vocal cords require adequate moisture to vibrate smoothly. Encourage steady fluid intake throughout the day. Warm liquids are often especially soothing. Herbal teas with honey (for babies over 1 year old) can feel calming to irritated tissues, and bone broth can feel great, too. In babies, breast milk or formula is the best way to stay hydrated unless a doctor advises you differently. 

In young children who resist drinking when sick, popsicles can be a great way to increase fluid intake while gently calming the throat. 

Certain herbs contain natural mucilage, a gel-like substance that coats and soothes irritated tissues. Examples include:

• Marshmallow root 

• Slippery elm 

• Licorice root 

• Aloe vera 

Tip: I love to add a dose of mucilaginous herbal glycerite to my tea when my throat feels like it could use a little extra TLC! Not a fan of tea? Try this natural marshmallow recipe! 

Read this article to learn more: What Demulcent Herbs Are (And Why We Love Them!)

This is one of the most important steps…and often the most difficult, especially for busy parents!

If the vocal cords are inflamed, continued strain can prolong recovery. Encourage reduced talking for a few days. Avoid yelling, singing, or prolonged phone conversations. Whispering is not protective, and there is actually some research that shows it may actually strain the voice further (2). 

For older children and adults, cough drops or throat lozenges can stimulate saliva production and temporarily ease dryness. Be aware of ingredient lists, as many commercial options contain artificial colors or flavors. A spoonful of honey or an herbal spray is a great natural alternative to a cough drop! 

Steam from a shower or a bowl of warm (not hot) water may help moisten the upper airway. Steam inhalation has some safety concerns, especially for young children. The biggest risk is burns. Supervise constantly. For children who are too young to safely use a bowl of warm water for steam inhalation, spending time in a steamy bathroom together can be helpful, too. 

To learn more about utilizing steam inhalation, read this article: Botanical Steam Inhalation to Reduce Congestion & Soothe Coughs

If hoarseness is frequent or recurrent, especially without obvious illness, reflux may be contributing (3). Signs that reflux may be playing a role include:

• Hoarseness that is worse in the morning
• Frequent throat clearing
• Chronic cough without infection
• Sensation of something “stuck” in the throat
• Hoarseness that persists despite adequate hydration

In children, reflux can sometimes present very subtly. In adults, it may occur even without classic heartburn symptoms.

To learn more about reflux, read these articles: 

• How To Manage Infant Reflux Without Using Antacids
• Nutrients Depleted By Proton Pump Inhibitors

Occasional hoarseness that improves within a week is common and usually self-limited.

If hoarseness is frequent, persists longer than two to three weeks, or keeps returning without clear cause, it is wise to consult a healthcare provider.

Depending on the situation, they may evaluate for:

• Vocal cord nodules or polyps
• Chronic reflux affecting the larynx
• Allergic inflammation
• Structural concerns of the vocal cords
• Less commonly, neurological or thyroid-related causes

In young children, any hoarseness accompanied by breathing difficulty, drooling, or significant distress requires prompt medical attention.

Hoarseness is common at any age and is most often the result of temporary irritation or inflammation of the vocal cords. Viral illness, vocal overuse, dry air, allergies, and reflux are among the most frequent contributors. In most cases, symptoms improve within several days with simple supportive care.

Hydration, warm fluids, mucilaginous herbs, humidified air, and true vocal rest can help calm irritated tissues and support recovery. Popsicles for children and simple lozenges for older kids and adults may also provide soothing relief. Whispering is generally not recommended, as it can increase strain on already inflamed tissues.

If hoarseness becomes frequent, persists longer than two to three weeks, or is accompanied by breathing difficulty or other concerning symptoms, medical evaluation is appropriate to rule out underlying causes.

For the majority of families, however, hoarseness is temporary. Gentle care, patience, and reduced strain are often all that is needed for the voice to return clear and strong.

1. National Institute on Deafness and Other Communication Disorders. (2017, March 6). Hoarseness. NIDCD. https://www.nidcd.nih.gov/health/hoarseness
2. Fujiki RB, Huber JE, Sivasankar MP. Restoration Strategies Following Short-Term Vocal Exertion in Healthy Young Adults. J Speech Lang Hear Res. 2021 Jul 16;64(7):2472-2489. doi: 10.1044/2021_JSLHR-20-00713. Epub 2021 Jun 12. PMID: 34121423; PMCID: PMC8632512.
3. House SA, Fisher EL. Hoarseness in Adults. Am Fam Physician. 2017 Dec 1;96(11):720-728. PMID: 29431404.