9 Ways to Prevent a Sore Throat From Vaping (With Causes)

There’s no denying that the development of e-cigarettes has been instrumental in helping thousands around the world quit smoking. But this doesn’t mean that it’s always plain sailing for us vape aficionados! Getting a sore from vaping is more common an occurrence than you might think. But how do you prevent it?

Most of the time, it’s nothing to be worried about, but that “scratchy” feeling at the back of your throat can certainly put a dampener on your vaping experience. Luckily, MIST has compiled a list of remedies and prophylactic measures to ensure you prevent a sore/burning throat from vaping. Here’s how to prevent a sore/burning throat from vaping.

8 Ways to Prevent a Sore Throat from Vaping:

1. Change to a lower strength e-liquid
2. Don’t confuse your sore throat with tobacco withdrawal
3. Change your e-liquid to a different PG/VG ratio.
4. Pay attention to your vape frequency
5. Change your vaping style
6. Change to a different flavour of e-liquid
7. Change your type of coils 
8. Make sure you aren’t getting dry hits
9. Choose the correct nicotine type

What Are the Causes of Sore Throat From Vaping? 

There are several reasons you may be experiencing a sore throat when or after vaping. It could be a nicotine issue, a problem with your vape juice’s VG/PG ratio, or an incorrectly installed coil; the list goes on.

Luckily, each cause has a simple solution that can get you back to vaping comfortably. We hope that by the time you’re through this list, we’ll have helped you troubleshoot your way back to a satisfying vaping experience with less sore throat irritation.

Cause#1: Nicotine Strength Is Too High 

The UK’s Tobacco Products Directive mandates a 20mg nicotine limit on e-liquids. Many vapers – due in part to the high-strengths of most disposable vapes – begin vaping from an electronic cigarette at a much higher nicotine strength than their cravings require. That nicotine onslaught from your e-cigarette can give you a sore throat hit and a burning sensation if you aren’t used to it!

How to Fix 

Consider how many cigarettes you smoked before you made the switch to quitting smoking, and check the table below for some equivalent lower nicotine strength options from e-liquid. You may find that you need less nicotine strength than you thought you did!

Cigarettes Per Day	Appropriate Nic Strength
1-5 cigarettes a day	3mg
5-10 cigarettes a day	5mg, 6mg
10-15 cigarettes a day	10mg, 12mg
15-20 cigarettes a day	18mg, 20mg
20+ cigarettes a day	20mg, Willpower

Cause#2: Tobacco Withdrawal

Switching from smoking to vaping devices retains the nicotine you crave, yet you will go through a brief withdrawal symptoms when you quit smoking regardless. It only lasts a few days and comes with a slew of unpleasant symptoms such as fatigue, digestive/appetite issues, chest and navel congestion and, of course, a burning throat.

How to Fix 

There’s no magic fix for this; your body has to detoxify from the various unpleasantries found in tobacco. But it only takes a few days, so stay hydrated and get plenty of rest. Your sore throat and the slightly scratchy sensation will go away all on its own!

Cause#3: Wrong PG/VG Ratio

Vape liquids are almost always made with a base mixture of VG (vegetable glycerin) and PG (propylene glycol). VG makes the e-liquid thicker and cloudier, while PG emulsifies the flavourings.

While VG is nearly universally smooth to inhale (and is also an ingredient in many cough syrups!), PG is known to be harsher on the throat. A rare number of people also suffer from PG allergies that makes it very uncomfortable to inhale.

How to Fix 

Consider moving towards an e-liquid with a higher VG content, which will usually be cloudier DTL e-liquids. Remember that these thicker e-liquids ordinarily require low-resistance coils and vape kits with higher power outputs to atomize optimally, so you’ll be using different vaping techniques to puff.

There is also the Frugi line of 100% VG e-liquids made by and for those with severe reactions to propylene glycol.

Cause#4: Vaping Too Much or Too Often

Vaping feels and tastes great, so a long session can be very enjoyable! However, it is important to keep intake in mind because too much of a good thing can turn out badly!

Many new vapers start making little affordances and indulgences for their first vaping device that they wouldn’t have done with cigarettes. Most wouldn’t smoke in bed or the car, for instance, but vaping in these places is quite common.

How to Fix 

Be mindful of your vape usage! Unlike cigarettes, which burn down to nothing, vapes don’t ‘stop’ until the juice or battery runs out. So consider whether you’re vaping to soothe genuine cravings or if you’re just a bit bored.

You might not notice how often you’re inhaling nicotine solution and VG/PG mixtures, but that scratchy feeling in your throat does!

Cause#5: Wrong Nicotine Type

There are two kinds of nicotine solution used in vape juice: traditional ‘freebase’ nicotine, and nicotine salts. Some vapers find traditional freebase nicotine very harsh on the throat, enough that it becomes hard to enjoy. While others enjoy the ‘kick’ it provides, it’s much more aggressive than tobacco smoke and can put some new vapers off.

How to Fix 

Nicotine salts use benzoic acid to reduce the alkalinity of the e-liquid, resulting in a FAR smoother throat experience. Every disposable vape already uses nicotine salts, and they’re fast becoming the default MTL e-liquid format. You’re likely to find nic salts cause far less throat discomfort.

Cause#6: Strong Vape Flavours

Some e-liquid flavours are harsher to inhale than others. Few people find blueberry difficult to puff, for instance, yet cinnamon and tobacco vapes often have a noticeably rougher effect on the throat. Iced and mentholated e-liquids can also shock some vapers.

How to Fix 

Avoid mentholated, icy tobacco, and cinnamon vapes, and stick to soft fruit flavours and gentle berry blends. This results in smoother inhales and less irritation from flavourings that can be heavy on the chest and throat.

Cause#7: Check Your Coils

Coils atomize your e-liquid into vapour, and the wrong or old coil can cause discomfort. You may be using a coil with too low an ohmage, firing out powerful levels of vapour you aren’t ready for. Or, your coil could be on the way out and in need of replacement.

How to Fix 

Remove all the e-liquid from your tank and check the coil for closer inspection. Ensure the ohmage and recommended wattage printed on the side align with your vaping style. Check the wicking ports for blackened or very dark cotton; this is basically caramelized vegetable glycerine and will rarely be found on a fresh coil. That burnt sugar might cause your sore throat, so change the coil and see how you feel.

Read our 5 Signs You Should Change Your Vape Coils for more tips.

Cause#8: Dry Hits

‘Dry hits’ are what we call when a coil’s heating element is fired up after failing to optimally absorb e-liquid into the wicking materials. While moist cotton will produce vapour when heated, dry cotton will simply burn, releasing acrid smoke that tastes awful and always sears the throat a bit.

How to Fix 

When filling your tank or pod with a brand-new vape coil, let the e-liquid rest for at least five solid minutes before vaping. This will allow the e-liquid to soak evenly into all the wicking material to ensure an equal atomization process. If your vape kit offers it, consider purchasing ‘mesh’ coils, as these provide a wider heated surface area and are known to atomize e-liquid far more evenly than traditional coils.

For more dry hits prevention tips, read our How to Prevent Dry Hits guide.

Cause#9: Wrong vaping style

If you’re new to vaping you may only be accustomed to one style of vaping. Speaking as a die-in-the-wool MTL user, there’s nothing inherently wrong with this. However, there is a possibility your chosen method of vaping may be the cause of that pesky sore throat. 

The two main styles of vaping are MTL (mouth-to-lung) and DTL (direct-to-lung). MTL vaping is when you vape like you would smoke a cigarette, by taking the vapour into your mouth before inhaling it into the lungs. DTL is when you bypass holding it in your mouth and take the vapour directly into your lungs.

How to Fix

If you’ve only tried one of these vaping styles, it can’t hurt to try the other, and it may offer your throat some much-needed relief! 

Conclusion

I know that sniffing out the cause of your sore throat can make you feel like an overworked detective—but have faith! If you follow all the steps listed above, you’ll be sure to catch the culprit, and those hits will be silky smooth again in no time! Read our harsh vape fix so you can have a smooth vape with every puff!

We sincerely hope you learned how to prevent a sore/burning throat from vaping by reading this guide.

Looking for more vaping beginner tips and tricks? Take a read of some related articles below:

• How to Fix a Crackling and Spitting Vape
• Why Does My Vape Taste Burnt With A New Coil? – How to fix
• How Long Do Vape Coils Last? When You Should Change Your Vape Coils
• Why Is My Vape Getting Hot? How to fix a hot vape?
• Can You Vape In A Pub? The Ultimate Guide To Vaping Indoors
• How Much Nicotine Is In A Cigarette?
• What is a Dry Hit? How to Prevent Dry Hits when Vaping
• How Much Does Vaping Cost?
• Vaping for beginners – how to fill an E-cig