During pregnancy, it's important to be cautious about what you consume. If you have a sore throat at 4 weeks pregnant, there are several safe options you can try to alleviate the pain. Drinking warm water with honey and lemon can help soothe your throat. Herbal teas such as chamomile or ginger tea may also provide relief. It's important to avoid caffeine and herbal teas that contain ingredients like licorice or echinacea, as they may not be safe during pregnancy. Additionally, staying hydrated by drinking plenty of water is crucial for overall health. If your symptoms persist or worsen, it's best to consult with your healthcare provider for further guidance and appropriate treatment options.