How to Rinse Your Mouth with Salt Water for Oral Health

Oral health is important to your overall health. Like most people, you probably brush your teeth at least once a day and floss regularly. You may also visit the dentist for checkups every six months or so. Why go through that hassle?

Start taking care of your mouth right now. One more tool in your oral hygiene arsenal: rinsing with salt water. It's safe and easy to use, yet few people know about it or consider trying it themselves. Read on to find out how to rinse your mouth with salt water.

How to make a saltwater rinse?

Rinsing your mouth with salt water is simple and effective. You can rinse your mouth with salt water after meals when you have a cold or sore throat and even if you have a dry mouth.

Here's how:

  • Pour one teaspoon of salt into an eight-ounce glass of warm water. Stir until the salt dissolves completely to make the solution tasteless. Add warm water to fill the glass up to 12 ozs (3/4 cup) if needed.
  • Spit out the contents of your mouth for at least 30 seconds into a sink or trash bin where others in your household can see them (or into old cat litter containers). The longer time period allows enough time for most bacteria and food particles in your mouth to be rinsed away along with any toxins produced during digestion.*

Does salt water really work?

You may be surprised to learn that rinsing your mouth with salt water can also be helpful for oral health. Many people don't realize that rinsing your mouth with salt water can also be helpful for oral health.

Salt is an essential mineral that helps keep your body healthy and provides many benefits, such as lowering blood pressure and reducing inflammation throughout the body. As far as oral hygiene goes, salt water has been known to help reduce tooth decay and eliminate bacteria from the mouth.

Saline solutions are commonly used in campsites or outdoor activities where clean drinking water is scarce. They help prevent dehydration by providing much-needed hydration through saliva production (why we feel thirsty when we have a cold).

This is why it's such a good idea to take some time out of every day just to rinse your mouth—especially if you've been sick lately.

In addition to preventing germs from getting trapped between teeth overnight, saltwater rinses strengthen enamel against decay caused by acid erosion caused by bacteria living in plaque buildup on teeth surfaces."

Health benefits of saltwater rinses

The Oral Cancer Foundation recommends daily drinking water to keep your body hydrated. However, you shouldn't rely solely on plain H2O because it doesn't contain enough nutrients to meet your daily needs.

This includes minerals like calcium, magnesium, potassium, and sodium — all essential elements that help maintain healthy teeth and bones.

The American Dental Association states that "drinking too much water can cause tooth decay." To avoid this problem, look into purchasing a saltwater rinse. These specially formulated mouthwash products use sea salts to kill harmful bacteria while providing your mouth with the necessary nutrients.

They're great for maintaining oral hygiene during times when you don't have access to a dentist. Here are a few benefits of saltwater-

Fights bad breath

Salt water rinses aren't just good for your mouth; they're great for your health too. Research suggests swishing with salt water can reduce plaque buildup, prevent gum disease, and even lower blood pressure. Plus, it's cheaper than buying an expensive mouthwash.

Use a teaspoon of sea salt mixed into a glass of warm water for best results. Or you can mix up a batch of homemade saltwater rinse. Simply combine one part table salt with three parts cool tap water. You'll find many recipes online, including some from Dr Oz.


Buying salt at the grocery store is one of the easiest ways to add this versatile ingredient to your regular dental care regimen. You don't even need to use it much; just swish it around your mouth once daily to keep your breath fresh and your gums healthy. But what about when you're brushing your teeth?

Is there a difference between using a saltwater rinse versus plain water? And how does it affect your overall oral health? We asked Dr Andrew Schorr, DDS, MS, FICOI, FACOI, and FAAD, to weigh in on the pros and cons of both options.

The Facts About Salt Water Rinses

• Salts dissolve in water and become ions.

• When dissolved, salts form a solution called brine.

• Brines contains many minerals that are essential for good oral health.

• These minerals include calcium, magnesium, potassium, sodium, chloride, bromide, sulfate, phosphate, nitrate, carbonate, silicate, and fluoride.

• Most commercial toothpaste contains some type of salt.

Reduces bacteria

In an environment where bacteria thrive, so does sickness. When you use an antibacterial salt rinse, you reduce the number of bacteria spores that can live and breed, which can cause sickness and sore throats.

How does salt water help your oral health?

You can use salt water as part of your regular dental routine or as a way to ease the discomfort you may be experiencing due to a cold or sore throat.

Here are some ways that saltwater can help:

  • For many people, salt water is an ideal mouthwash because it's easy to make and contains no harmful chemicals that could irritate the mouth and gums if used regularly. It also won’t dry out the tissues in your mouth like toothpaste.
  • Gargling with salt water helps reduce inflammation in the sinuses caused by colds, allergies and other infections. This will help relieve pain while helping fight off infection at its source.

How often can you use salt water?

Typically, saltwater rinses are used twice a day, once in the morning and once at night. Still, there are no specific rules regarding how often or when one should brush their teeth.

Many people prefer to brush their teeth before going to bed each night (and again upon waking up). In contrast, others prefer to get up early in the morning so they can brush before going to work without being constrained during the weekdays.

Frequently asked questions

1. Why Should You Use a Salt Water Mouth Rinse?

It's a great option for anyone with a sore throat, gum sores, or recently undergoing dental procedures.

2. How Does Salt Inhibit Dental Bacteria?

It temporarily increases the pH balance of your mouth, creating an alkaline environment in which bacteria struggle to survive.

3. What can improve dental health?


4. Can salt water rinse heal gum infection?

By using salt water, plaque and bacteria can be removed from your teeth and gums. Salt has healing properties that can help treat and heal gum disease caused by inflammation or swelling. Despite its effectiveness in treating gum disease, salt water cannot cure it.

5. Why is Salt Water Mouth Rinse Good for My Oral Health?

Swishing with salt water can reduce plaque and inflammation by stopping bacterial growth in acidic environments and by removing water from them via osmosis.


People often ignore oral health topics, which result in many future diseases, including oral bacteria. We hope you enjoyed learning more about the benefits of rinsing with salt water and will try it yourself. Get into an oral health routine and enjoy life to the fullest.


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