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Ten ways you can look after your voice

  1. Avoid straining your voice. Try not to force or ‘push out’ the voice. This is particularly important on days when your voice is feeling or sounding worse. Avoid shouting or speaking over background noise. You should also avoid whispering as this can strain the voice. Take care of your voice when you are tired or unwell. Your voice is especially vulnerable when you are not feeling your best.
  2. Keep hydrated. The voice functions best when it is well hydrated. Sipping water throughout the day is extremely beneficial. Aim to drink 1.5-2 litres of fluid a day (more if you are active or use your voice a lot), the majority being water. Always have water on you and sip throughout the day. 
  3. Steam inhalation directly hydrates the throat, ‘lubricating’ the voice, and can help sooth feelings of dryness. You can buy cups called ‘steam inhalers’. Use plain steam with nothing added.
  4. Avoid coughing and clearing your throat. This involves your vocal cords ‘bashing together’, which causes a ‘vicious cycle’ of irritation and tension in your throat. This becomes a habit. Sip water and swallow instead, or cough/clear your throat as gently as possible.
  5. Suck a plain sugar-free sweet, or chew sugar free gum. This can help soothe the throat, particularly if you are struggling with discomfort or the urge to cough/throat clear. Avoid any medicated lozenges or those containing menthol or other strong substances, as these can irritate
  6. Do not smoke, and avoid smoky atmospheres. Cigarette smoke can cause voice changes, long term damage and ultimately cancer.
  7. Breathe through your nose. The nose acts as a filter which cleans, warms and humidifies the air as we breathe in. Breathing through our mouths means that cold, dry air enters our throats which can cause dryness and irritation. Nose breathing also helps to prevent dehydration, and increases the amount of oxygen your body absorbs. If your nose is blocked, congested or runny, or if you have post-nasal drip, a salt water rinse (NeilMed) or spray (Sterimar ‘Breathe Easy’ or Vicks ‘Vapospray’) can help.
  8. Look after yourself. The larynx (voice box) is a delicate, intricate mechanism or cartilages and muscles. Being stressed, tired, upset, anxious or angry can directly impact the way the larynx is functioning. You may notice that your voice deteriorates during difficult times. Your physical and emotional wellbeing are a key part in improving your voice. 
  9. Be aware of medications. Certain medications, particularly inhalers for asthma, can dry and irritate the throat. If you use inhalers, use a spacer and gargle water afterwards. Gargle twice – spit the first rinse and swallow the second. Some medications can cause dryness as a side effect. If you experience this, drink extra water and do steam inhalations. Saliva replacement gels and sprays are widely available.
  10. Be aware of the atmosphere. Very cold air, dry atmospheres and air conditioning can all affect the throat, causing dryness, tightness and irritation. Breathing through your nose will help warm the air. If you are outside in the cold, wear a scarf around your mouth and nose. If you are in a dry office try to get fresh air by opening the windows, or use indoor plants to clean and humidify the air.
     

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If you have any queries relating to this information, please contact the Speech and language therapy service.

About this information

Service:
Speech and language therapy

Reference:
VV/042

Approval date:
27 September 2024

Review date:
1 September 2027

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Important note 

This page provides general information only. It is developed by clinical staff and is reviewed regularly every 3 years for accuracy. For personal advice about your health, or if you have any concerns, please speak to your doctor.