Honey in warm water: how to make it, and what to expect
By the Sook ul Zahra team · · 4 min read
Honey stirred into a glass of warm water is one of the most common morning habits in Pakistan, and some households add lemon or a pinch of ajwain. It is simple, cheap and comforting. It is also surrounded by claims that no research supports. Here is how to make it, what it does, and where the limits are.
How to make honey water
- Boil water, then let it stand for a few minutes until it is comfortable to sip.
- Stir in one teaspoon of honey until it dissolves.
- Add a squeeze of lemon if you like it sharp.
We wait a few minutes because heat can change the aroma and flavour of honey. That is our own practice rather than a research finding, but it fits the Codex standard for honey, which says honey should not be heated or processed to the point that its essential composition changes.
What honey in warm water can do
A warm drink soothes a scratchy throat, and honey adds sweetness without a spoonful of white sugar. For colds, the NHS lists hot lemon and honey among home remedies and notes that the evidence is limited. So treat it as a comfort, and not a treatment. Our guide to honey for cough and sore throat goes through the trial evidence in detail.
What it does not do
Online posts say honey water detoxes the liver, flushes toxins or melts belly fat. We do not make those claims because we cannot back them up. If you are hoping to lose weight, the useful change is swapping sugary drinks for this one, which we explain in honey for weight loss.
Honey still counts as sugar
The World Health Organization defines free sugars to include sugars naturally present in honey, syrups and fruit juice. It recommends keeping free sugars below 10% of daily energy, which is about 50 grams for someone eating 2,000 calories a day, and says going below 5% may bring extra benefits. One teaspoon in a glass of water is a small part of that budget. Three cups of sweet tea plus a honey drink on top is a larger one.
Who should take care
- Babies under 12 months must not have honey in any form, because of the risk of infant botulism, according to the NHS.
- People with diabetes should check with their doctor, since honey raises blood sugar.
- Small children should not be given hot drinks. Make sure the water has cooled properly.
Which honey works best in warm water
Any raw honey works. Ajwain honey has a herbal, gently spicy note that many families like in a morning drink, and clover honey is mild enough for people who find honey too sweet. Raw honey may thicken or turn grainy over time. That is normal, and our guide to raw honey explains how to soften it.
This article is general information and not medical advice.