The Real Causes of Constant Phlegm and Mucus in Throat and How to Get Rid of It

Here are practical steps you can take. Many of them will help significantly even while underlying causes are addressed.

Hydration & Moisture

• Drink plenty of water throughout the day — aim for your urine to stay light in colour. Cleveland Clinic+1

• Warm beverages (herbal teas, warm water with lemon) can help loosen mucus.

• Use a humidifier (cool-mist) in dry rooms to keep throat & airway linings moist. Cleveland Clinic

• Avoid environments with overly dry air (air-conditioning, heating systems without humidity control).

Nasal / Throat Hygiene

• Use a saline nasal rinse or spray to clear allergens, excess mucus, debris from nasal/sinus passages. NHS inform+1

• Gargle with warm salt water (½ to 1 teaspoon salt in warm water) to soothe throat and help clear mucus. Cleveland Clinic

• Keep air filters clean in heating/ventilation systems to reduce irritants in the air. Cleveland Clinic

Avoid/Minimise Triggers

• Quit smoking, avoid second-hand smoke, reduce exposure to pollutants or irritants.

• Identify and avoid your allergy triggers (pets, dust, mould, pollen). Consider allergy testing if needed.

• If reflux (GERD/LPR) is a factor: avoid large meals late at night, elevate your head when sleeping, avoid acidic/spicy foods, caffeine, alcohol.

• Be mindful of diet and hydration so that your mucus remains thin and easier to clear.

Lifestyle & Diet Adjustments

• Eat smaller meals, avoid lying down immediately after eating (to minimise reflux).

• Consider reducing or moderating dairy, fatty or processed foods if you notice a link (individual responses vary).

• Get enough sleep and manage stress — both can influence immune/inflammatory responses.

• Regular physical activity helps overall airway clearance.

When to Seek Medical Help

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