Many of us instinctively grab mouthwash, assuming that the more expensive and colorful the liquid, the better it will protect our teeth and gums. Yet, according to dental experts, spending a fortune on branded rinses isn’t necessary to keep your oral health in check.

In reality, one of the most effective mouth rinses may already be sitting in your kitchen pantry. As household budgets tighten and colds spread during the colder months, more dentists are emphasizing the enduring value of simple, time-honored remedies in modern dental care.

A prime example is a warm salt water rinse, a solution that costs next to nothing and has been relied upon for generations.

Dr. Mark Kurchak, an orthodontist at Smileie in the United States, advises that while salt water might seem too simplistic to be effective, there is substantial scientific backing for its benefits.

“Salt water is beneficial because it creates an oral environment where bacteria find it hard to thrive,” Dr. Kurchak explained. “It helps to draw fluid out of inflamed tissues, which can reduce swelling, soothe irritation, and bolster the body’s natural healing processes.”

He pointed out that this is precisely why salt water rinses are often recommended after dental surgeries, during episodes of gum inflammation, or when dealing with mouth ulcers and general discomfort. “Using warm salt water to rinse your mouth allows for gentle cleaning without relying on harsh chemicals,” he noted.

“It helps flush out debris, reduces bacterial load, and can soothe tender areas without disrupting the natural balance in your mouth.”

In contrast to many commercial mouthwashes, salt water is free from alcohol, artificial flavourings or potent antiseptics, which can occasionally leave the mouth feeling parched or irritated with frequent use.

The connection between oral health and overall wellbeing

Dr Kurchak emphasised that maintaining good oral hygiene offers benefits that extend well beyond fresh breath.

“Oral health is closely linked to systemic health,” he stated. “Chronic gum inflammation has been associated with conditions such as heart disease, diabetes and respiratory infections. Looking after your gums is not just about your smile, it is about protecting your whole body.”

He further noted that controlling inflammation in the mouth might also help lessen the severity of seasonal ailments.

“When your gums are inflamed or infected, your immune system is already under strain,” he clarified. “Anything you can do to reduce that burden may help your body respond better to things like sore throats, colds and flu-like viruses.”

This is consistent with NHS guidance, which confirms that salt water gargles can help ease sore throats and may provide some comfort during upper respiratory infections.

Why it genuinely costs pennies

The attraction of salt water extends beyond medical benefits to financial advantages. A large bag of ordinary cooking salt can last for months, potentially longer, with each rinse requiring only a modest amount mixed with warm water.

Dr Kurchak highlighted that this makes it an accessible choice for those wanting to maintain oral health without investing heavily in specialist products.

“You are talking about a solution that costs less than a penny per use,” he said. “Compared to mouthwashes that can cost £4 or £5 per bottle, it is a significant saving, especially for families.”

How and when to use salt water safely

Whilst salt water offers clear advantages, Dr Kurchak emphasises that it should be used sensibly.

“More is not always better,” he said. “Using salt water too frequently or with too much salt can irritate the gums and potentially make bleeding worse, especially if your gums are already sensitive.”

He advised using a mild solution and restricting rinses to once or twice daily during periods of irritation, rather than as a permanent substitute for other oral care products.

“For most people, a gentle rinse after brushing or during a sore throat is enough,” he said. “It should feel soothing, not sting.”

Those on low-sodium diets should also exercise caution “If you are required to limit salt intake for medical reasons, it is important to speak to your GP or dentist before using salt water regularly,” Dr Kurchak explained. “While you are not meant to swallow it, small amounts can still be absorbed, and it is better to be safe.”

What salt water cannot replace

While championing salt water rinses, Dr Kurchak emphasised they should never substitute proper dental hygiene practices.

“Salt water does not replace toothpaste,” he stated. “Fluoride toothpaste remains essential for protecting enamel, preventing cavities and strengthening teeth.”

NHS guidance advocates brushing twice daily for approximately two minutes using fluoride toothpaste – advice Dr Kurchak emphatically supports.

“Think of salt water as a helpful addition, not a replacement,” he advised. “It supports gum health and comfort, but brushing and flossing are still the foundation of oral care.”