Dentists often recommend rinsing with a salt water solution as part of an oral hygiene routine. This simple home remedy has been used for centuries to promote oral health and can provide many benefits.
Salt water rinses help clean the mouth
One of the main reasons dentists recommend salt water rinses is because they help clean the mouth. A saline solution can act as a mild antiseptic, helping to remove food debris and bacteria that can build up between the teeth and gums. Rinsing with salt water can dislodge particles and flush away bacteria that regular brushing and flossing may miss. This helps keep the mouth cleaner between dental visits.
The salt works by temporarily increasing the pH in your mouth, creating an environment that is unfriendly to the bacteria that causes cavities and gum disease. This helps reduce the amount of harmful oral bacteria present and promotes healthier gums.
Many dentists suggest rinsing your mouth with a salt water solution first thing in the morning and last thing at night. This helps start and end the day with a clean, debris-free mouth.
Salt water reduces inflammation and swelling
Salt is naturally anti-inflammatory and rinsing with it can help reduce any swelling or inflammation in the mouth. This makes a salt water rinse ideal for dealing with common mouth irritations like:
- Canker sores
- Oral thrush
- Gingivitis (inflamed gums)
- Mucositis
The salt helps draw out fluid from inflamed tissues while the warm water soothes pain and irritation. This can provide temporary relief from sore spots in the mouth.
It promotes healing after dental procedures
A salt water rinse is typically recommended after any minor dental treatment such as:
- Tooth extractions
- Fillings
- Root canals
- Gum surgery
- Biopsies
The salt water helps keep the area clean while the minerals in the solution promote healing. This helps prevent painful complications like a dry socket after a tooth extraction.
Most dentists will advise patients to rinse gently with warm salt water the day after a dental procedure. This keeps the area free of food debris while speeding up the healing process.
It temporarily increases mouth pH
The microbe responsible for cavities, Streptococcus mutans, thrives in an acidic environment. After you eat or drink something acidic, the pH in your mouth decreases allowing acid-loving bacteria like Streptococcus mutans to proliferate.
Rinsing with a salt and baking soda solution temporarily increases the alkalinity in your mouth, raising the pH. This neutralizes acids and helps restore proper pH balance in the mouth, creating an environment less favorable to acid-loving bacteria.
Salt water pulls fluids from gum tissues
Rinsing with salt water helps inflamed, puffy gums by pulling out excess fluid from the swollen gum tissues. This can temporarily shrink the inflammation, reducing soreness and tenderness.
Salt water also helps constrict blood vessels in the gums, which slows the flow of blood to injured areas. Less blood flow helps decrease swelling and inflammation even further.
It can temporarily relieve tooth sensitivity
Tooth sensitivity is often caused by the opening of microscopic holes (tubules) that expose nerves. Rinsing with a desensitizing salt water mouthwash can provide temporary relief by helping plug up these holes.
The minerals in the salt are small enough to enter the tubules, blocking open pathways to the nerve. This prevents triggers like cold, heat, or overly sweet foods from reaching the sensitive nerve.
Salt water removes oral bacteria
Here is a table showing how salt water rinses can remove different types of harmful oral bacteria:
| Bacteria | Role | Effect of Salt Water |
|---|---|---|
| Streptococcus mutans | Main cavity-causing bacteria | Salt alters pH, making the mouth less hospitable to it |
| Porphyromonas gingivalis | Contributes to gum disease | Salt water decreases its cell density |
| Candida albicans | Causes oral thrush | Salt water has anti-fungal properties to combat it |
As you can see, rinsing with salt water can help remove a variety of harmful pathogens from the oral cavity.
It can temporarily reduce bad breath
Since salt water rinses decreases oral bacteria populations, it can also temporarily diminish bad breath (halitosis). Reducing the bacteria helps get rid of volatile sulfur compounds that cause odors.
While it may not completely cure chronic bad breath on its own, salt water can be used as part of a daily regimen to manage unpleasant odors coming from the mouth.
Salt water is readily available
One of the reasons dentists recommend salt water rinses is because they are incredibly accessible. Table salt or sea salt and water are inexpensive ingredients found in most people’s pantries and taps.
While oral hygiene products like prescription mouthwashes may provide additional benefits, salt water makes a readily available alternative. It requires no special trips to the store or prescriptions.
How to make a salt water rinse
Making a basic salt water rinse only requires two ingredients:
- Salt
- Warm water
Use one teaspoon of salt per cup of warm water and stir to dissolve. For maximum oral health benefits use warm purified or distilled water to create your solution.
Let the mixture cool to room temperature before swishing or gargling to avoid burning your mouth. Rinse your mouth with the solution for 30 seconds to 1 minute and then spit it out.
Tips for the most effective results
Follow these tips to get the most out of your daily salt water rinse:
- Rinse first thing in the morning and before bedtime
- Rinse after meals and snacks to remove food debris
- Gargle for the full minute to reach all areas of the mouth and throat
- Do not swallow the rinse solution
- Rinse with plain water after to remove any salty taste
Additional ingredients you can add
For additional oral health benefits, try adding one or more of these ingredients to your salt water rinse:
- Baking soda – Helps neutralize acid and raises pH levels in the mouth
- Hydrogen peroxide – Has antibacterial properties to fight gum disease
- Essential oils like tea tree or peppermint – Give rinses an antibacterial and anti-fungal boost
- Aloe vera juice – Soothes inflammation and softens irritated tissues
Potential risks and considerations
While generally recognized as safe and effective, salt water rinses do carry some potential risks and considerations:
- May irritate canker sores or other oral wounds
- Can temporarily stain composite fillings and other dental work
- People with high blood pressure should check with a doctor before rinsing daily
- Not recommended for people on salt-restricted diets
- Should not be used by people with chronic dry mouth
- Can have a drying effect with overuse
To avoid complications, discuss any concerns with your dentist before making a salt water rinse part of your oral care routine.
Conclusion
When used properly, a simple salt water rinse is an easy, affordable way to promote oral hygiene between dental visits. It can decrease inflammation, fight bacteria, remove debris, and promote healing after procedures. Salt water rinses help clean the mouth, making them a beneficial addition to a daily oral care regimen for most people.
Be sure to consult your dentist to confirm if a salt water rinse is right for your individual oral health needs. With your dentist’s approval, rinsing with salt water can be a helpful complementary practice to brushing, flossing and professional cleanings.