How a saltwater rinse can improve your oral health
Last updated September 30, 2025
Reviewed by
An at-home oral health routine is a great way to keep your whole mouth healthy — your teeth, gums, and tongue. Brushing twice a day for two minutes and flossing once is the baseline for any healthy mouth.1 While those each play a big role for your oral health, did you know that a saltwater rinse is a way to help boost your oral health that you can do at home, too?
That’s right! A saltwater rinse helps fight off gingivitis,2 halitosis, bad breath disease, and even a sore throat.3 Plus, this simple and affordable at-home remedy can promote quicker healing for your mouth after surgery or a small trauma like a cut.
If your dental health is a priority, then learning how to incorporate a saltwater rinse into your at-home oral care routine. As a friendly reminder, always consult with a dentist before making changes to your routine.
Have you recently left your employer-sponsored or COBRA dental plan?
Guardian can help.
How to do a saltwater rinse
Simply begin by adding a 1/2 teaspoon of salt to a cup of warm water. Any type of salt you have available will do the trick. Many saltwater rinse recipes advise using 8 ounces of warm water and 1 teaspoon of salt, but if your mouth is tender and the saltwater rinse stings, decrease the salt to a 1/2 teaspoon for the first 1 to 2 days.4 Gently swish the solution around your mouth for 15-20 seconds then spit it out. Remember, it’s important not to swallow the saltwater to avoid dehydration and maintain your well-being.
Part of a balanced dental regime
For optimal results, integrate the saltwater rinse into your oral hygiene routine three to four times per week, after brushing and flossing. This frequency will help to avoid excessive sodium intake, which could potentially harm your tooth enamel over time.5
Four wellness benefits of a saltwater rinse
Helps reduce bacteria
By disrupting bacterial growth in your mouth, a saltwater rinse for mouth plays a pivotal role in warding off illnesses and preventing sore throats.
Helps fight bad breath
Traditional mouthwashes often have alcohol in them. They can irritate swollen mucous membranes in the mouth. That’s a big reason why dentists suggest salt water to relieve pain and swelling after a deep cleaning or other dental procedure. And it can also help to reduce bad breathe.6
Gentle gum care
A saltwater rinse helps dislodge food particles trapped between your teeth, preventing gum irritation and inflammation. It’s a small step a couple times per week that could lead to better oral health care in the long run.
A cost-effective way to improve oral health
Chances are you already have everything you need to introduce this dental wellness booster in your routine, so there are no additional expenses to get started. Grab the salt off your dining room table, turn up the hot side of your faucet, and you’re ready to go! But always, first check with your dentist.
From fresher breath to healing wounds faster, using a saltwater rinse just a couple times per week can help to improve your oral hygiene and make a difference for your dental health.
Have you recently left your employer-sponsored or COBRA dental plan?
Guardian can help.