Warm water with lemon is a popular morning drink for supporting digestion, hydration, and healthy skin. Some people will even add honey to this morning beverage for an added sweetness. It turns out, though, warm water with honey—hold the lemon—may also have some beneficial properties.
Most commonly, people reach for honey water when a cold is coming on. Though it may be soothing for sore throats and other cold-like symptoms, is it an actual remedy? Registered dietitians and ayurvedic experts share their opinions on the topic.
What are the benefits of honey water?
Honey has traditionally been used to help manage everything from cold symptoms to burns, registered dietitian Titilayo Ayanwola, MPH, R.D., L.D., tells mbg. "The use of honey in various healing methodologies1 can be attributed to its antimicrobial2, antibacterial, and anti-inflammatory properties," she says. "However, little is known about honey's efficacy in combating colds."
Managing cold symptoms
In one 2018 study, children with upper respiratory infections were given 2 teaspoons of honey before bed. Compared to a placebo, honey was able to reduce coughing and improve sleep in kids over the age of 2. In an earlier study, honey was even found to be more effective at relieving common cold symptoms than cough medicine3.
Along with the soothing properties, honey is also high in antioxidants, which help reduce oxidative stress brought on the body by free radicals, Ayanwola explains. "Through this mechanism, honey can contribute to reinforcing our immune system4 and could potentially shorten the length of a cold," she says.
Based on the above information, honey may be able to manage cold symptoms and support immune functioning, but more research is needed. Adding water to the honey might not matter, registered dietitian Mascha Davis, MPH, RDN, says.
In fact, for those following an ayurvedic practice, water should not be added. Physician and ayurvedic expert Avanti Kumar-Singh, M.D. explains that honey should always be taken at room temperature, under ayurvedic medicine, to avoid changing its chemical structure.
Some current research supports the strategy of room-temperature honey, too: One study suggests eating honey or storing for long periods of time can increase the amount of HMG5 (hydroxymethylfurfural), which may have deleterious effects in mice, bees, and humans due to the downstream metabolites.
However, if you're not following ayurvedic practices, adding honey to water certainly can't hurt. The combination ensures a person stays hydrated while also getting all the benefits of the honey.
Does the type of honey matter?
Quality, sourcing, and nutritional content can vary among types of honey.
"Raw and dark varieties of honey have a greater concentration of antioxidants," Ayanwola says, which can contribute to a healthy immune system.
Are there benefits to adding lemon to honey water?
Lemons are a good source of vitamin C, which has known immune-supporting benefits. "Most cold sufferers choose to add lemon to their warm honey water for this reason," Ayanwola says. However, 1 ounce of lemon juice contains only 22% of the daily recommended intake for vitamin C.
Either way, adding lemon is a good way to flavor honey water, she says. "Other items to consider adding to your honey water are fresh herbs, such as rosemary or thyme—which also have antiviral properties8—or fresh ginger for flavor and sore throat relief."
Abby Moore is an editorial operations manager at mindbodygreen. She earned a B.A. in Journalism from The University of Texas at Austin and has previously written for Tribeza magazine. She has covered topics ranging from regenerative agriculture to celebrity entrepreneurship. Moore worked on the copywriting and marketing team at Siete Family Foods before moving to New York.