What is the best time to drink honey with hot water?

Drinking honey mixed with hot water has become a popular health trend, with claims that it can provide various benefits like improving digestion, boosting immunity, and promoting weight loss. But when is the optimal time to drink this simple elixir? Here are some tips on when may be best to enjoy honey and hot water.

First Thing in the Morning

One of the most popular times to drink honey and hot water is first thing in the morning, ideally on an empty stomach. Advocates claim that having it before breakfast can give your digestion and metabolism a boost to start the day. This is because honey contains enzymes that may promote better digestion and absorption of nutrients from foods you eat later. The hot water also stimulates digestion.

Drinking honey water first thing may also help balance blood sugar levels. Honey contains glucose and fructose which are absorbed more slowly than regular sugar, helping prevent spikes and crashes in blood glucose. The combination of honey and water can provide sustained energy.

Having honey water before breakfast may also support weight management. Some research suggests honey stimulates the release of melatonin, a hormone that helps control appetite and makes us feel satisfied. Melatonin also supports restful sleep, which is crucial for maintaining a healthy body weight.

How to Make Honey Water in the Morning

Here is a simple recipe for honey water to drink first thing in the morning:

  • Boil 1 cup of water and let it cool slightly so it is hot but not scalding.
  • Add 1-2 tsp of raw, unpasteurized honey and stir well until dissolved.
  • Drink the honey water slowly as a pre-breakfast beverage.

Before Bedtime

Drinking honey with hot water before bed is another popular time. The reason is that honey promotes release of melatonin, the sleep hormone. Melatonin helps you fall asleep more easily and sleep more soundly through the night.

Melatonin also has antioxidant effects that may support immune system health. Getting adequate melatonin from natural sources like honey might boost your immunity and help you fight off infections.

Pre-bed honey water may also help soothe a cough. Honey is a natural cough suppressant, and the warm water further calms coughs and loosens mucus.

The insulin boosting effects of honey may also help transport tryptophan to the brain. Tryptophan is an amino acid necessary for producing serotonin and melatonin, both hormones that promote relaxation and sleep.

Recipe for Honey Water Before Bed

Here is how to make honey water as a pre-sleep relaxation and immune boosting drink:

  • Heat 1 cup of water until warm but not too hot to drink comfortably.
  • Stir in 1-2 tsp of honey until fully dissolved.
  • Sip the honey water 30-60 minutes before bedtime.

During Menstruation

Drinking honey water may be beneficial during that time of the month for women. The raw honey contains compounds that mimic estrogen, helping balance hormone levels that often get disrupted during menstruation.

The anti-inflammatory and soothing properties of honey may also help provide relief from menstrual cramps and discomfort. The hot water boosts circulation, which provides warmth and relaxes cramped muscles.

Honey is also a natural energy booster, which can counter the fatigue many women experience during their periods. The glucose content of honey provides a slow energy release.

Some women experience digestive issues during menstruation, like constipation or diarrhea. Honey has prebiotic effects to support gut bacteria, and the hot water helps improve digestion and regularity.

Honey Water for Menstrual Health

Here is a honey water recipe designed for menstruation:

  • Heat 1 cup of water and mix in 1-2 tsp of raw honey until fully dissolved.
  • Add a squeeze of lemon juice to provide vitamin C and additional anti-inflammatory benefits.
  • Drink 1-2 cups per day during the first few days of menstruation.

When Feeling Under the Weather

Drinking honey with hot water is a great choice any time you are feeling under the weather. Honey has antimicrobial, antibacterial, and antifungal properties that can help fight infections. The hot water also helps clear congestion and soothe sore throats.

Honey and hot water provides a one-two punch to help beat a cold or flu. Honey coats the throat and provides a protective layer against irritants. The hydrating hot water also loosens mucus buildup.

Together, honey and hot water can reduce coughs and support immune health when you are sick. Honey also provides a quick energy boost when you are feeling drained from illness.

Honey Water Cold and Flu Recipe

Try this energizing honey water recipe when cold or flu symptoms strike:

  • Bring 1 cup of water to a boil and let it cool for 3-5 minutes.
  • Stir in 2-3 teaspoons of honey until fully dissolved.
  • Add squeeze of lemon juice and drink as needed to soothe sore throat and cough.

After an Intense Workout

Drinking honey water after an intense workout provides great benefits for recovery and performance. The natural glucose in honey helps restore glycogen (stored energy) in muscles. This restocks energy stores depleted during exercise.

Honey also helps hydrate the body and replace fluids lost through sweating. The hot water aids hydration better than cold water which takes longer to absorb.

Some research indicates honey can trigger the release of insulin, which shuttles amino acids into muscles to aid repair. This makes honey an efficient post-workout recovery food.

The antioxidants in honey also combat the oxidative stress and inflammation generated by intense physical exertion. This helps support immune function after a tough workout.

Post-Workout Honey Water

Here is a restorative honey water recipe after exercise:

  • Combine 1 cup hot water, 1-2 tsp honey, and juice from 1/2 lemon.
  • Stir well until honey dissolves.
  • Drink as a post-workout recovery beverage.

In the Afternoon Slump

Many people experience an afternoon energy slump, feeling tired and having flagging productivity a few hours after lunch. Honey and hot water can help provide an afternoon pick-me-up.

Honey offers a sustainable energy source from natural sugars. This provides a “second wind” to get through the rest of your workday after the post-lunch fatigue sets in.

The hot water is also energizing and promotes better digestion and circulation compared to cold water. Better digestion can minimize that heavy, sluggish feeling that contributes to the afternoon slump.

Some types of honey also contain caffeine and amino acids that can provide an extra mental and physical boost. Opt for buckwheat honey or honey made from caffeine-containing plants like citrus and guarana.

Afternoon Honey Water Boost

This honey water recipe can help beat the afternoon energy slump:

  • Brew 1 cup of warm (not hot) water. Warm water is gentler on digestion.
  • Stir in 1-2 tsp honey until dissolved.
  • Sip slowly in the mid-afternoon to fight fatigue.

Before a Big Event

Drinking honey and hot water prior to a big event like a major work presentation, athletic competition, or public performance may provide benefits.

Honey offers an easily digestible energy source to help fuel mental clarity and physical stamina when you need it most. The melatonin in honey can also help calm pre-event jitters.

The hot water aids digestion to prevent discomfort and aids circulation to energize muscles and the mind. Together, honey and hot water can help provide focus and calm for optimal performance.

Honey and hot water also has antimicrobial benefits, giving your immune system a boost to help fight germs you may encounter in crowded venues. This can help prevent getting sick before or after a big event.

Honey Water for Events

Try this honey water recipe 30-60 minutes prior to a major event:

  • Bring 1 cup of water to a gentle boil and let cool for 2-3 minutes.
  • Add 1 tsp honey and the juice of 1/2 lemon.
  • Drink slowly to calm nerves and provide sustained energy when it counts.

During Travel

Drinking honey with hot water is an excellent practice during travel, whether by car, plane, or train. The hydrating hot water offsets the dehydrating effects of travel like dry cabin air.

Honey provides soothing relief for motion sickness some people experience during travel. It also fights bacteria and viruses prevalent in crowded travel hubs like airports and train stations.

The natural sugars in honey help counter fatigue from jet lag, long drives, and changed sleep schedules. As a prebiotic, honey fortifies gut bacteria which may become imbalanced with dietary changes from traveling.

Honey and hot water is also beneficial if digestives issues arise when traveling. The hot water eases constipation, and honey’s antimicrobial properties prevent traveler’s diarrhea by fighting gut infections.

Travel Honey Water

Have this honey water remedy on hand when traveling:

  • Mix 1 tsp-1 tbsp honey (depending on taste preference) into 1 cup of hot water.
  • Bring the water to a boil first then let it cool briefly before adding honey.
  • Drink before and during travel to stay hydrated and healthy.

During Pregnancy

Drinking honey water may provide certain benefits during pregnancy, but it’s important to talk with your doctor first. Some key potential benefits include:

  • Manage Morning Sickness – Honey may help relieve nausea from morning sickness in early pregnancy, especially when combined with ginger. The hydration from hot water also settles the stomach.
  • Soothe Heartburn – The anti-inflammatory properties of honey may help relieve pregnancy-related heartburn when the hot water is added.
  • Boost Energy – Honey provides a sustainable source of energy to counter fatigue during pregnancy. The hot water enhances energy by promoting better circulation.
  • Relieve Constipation – Honey has natural laxative properties and hot water softens stools to find constipation relief.
  • Promote Sleep – Honey supports restful sleep, which is extremely important during pregnancy but often difficult to achieve.

However, honey does contain trace amounts of bacteria that, while harmless to most, could pose risks to pregnant women’s vulnerable immune systems. Only consume honey when pasteurized and talk to your OBGYN before using while pregnant.

Pregnancy Honey Water

This is a simple honey water recipe that may help relieve certain pregnancy discomforts:

  • Heat 1 cup water just until steaming but not boiling.
  • Add 1 tsp honey and stir continuously until dissolved.
  • Add lemon, ginger, mint, or other herbs for flavor and additional benefits.
  • Drink up to 2 cups per day, running any ingredients by your doctor first.


There are many potential benefits to drinking honey with hot water at strategic times throughout the day. Have it first thing and before bed for energy and sleep support. Drink honey water to ease menstrual, travel, and pregnancy discomforts. It can also boost immunity when sick and recover after workouts.

The key is using raw, unpasteurized honey to access key enzymes, nutrients, and antioxidants. Always combine it with hot but not boiling water to preserve honey’s benefits. Talk with your doctor before using honey water if you have specific health conditions or concerns.

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