Honey mixed with lemon juice and warm water is a popular health drink that many people enjoy first thing in the morning. Some claim that this simple beverage has a range of health benefits. However, there are also some potential downsides to consider.
Potential benefits of honey, lemon and warm water
There are a few reasons why people might choose to drink honey with lemon mixed into warm water:
- May support immune function – Honey contains antioxidants and small amounts of nutrients like zinc, iron, and manganese that may help keep the immune system healthy.
- Vitamin C – Lemon juice is high in vitamin C, which acts as an antioxidant and may support immune function.
- Anti-inflammatory effects – Honey and lemon both have anti-inflammatory properties that may help reduce inflammation in the body.
- May aid digestion – Warm water helps stimulate digestion, while honey and lemon have prebiotic effects that may support gut health.
- May help relieve cough and sore throat – Honey is a traditional remedy often used to help soothe coughs and sore throats.
However, most of the proposed benefits of honey and lemon water require further research in humans to be confirmed.
Potential downsides and risks
There are also some potential downsides to be aware of with honey and lemon water:
- High in sugar – Honey is very high in sugar and calories. Consuming too much added sugar may increase risk factors for heart disease.
- Tooth erosion – Lemon juice is very acidic and could erode tooth enamel over time, increasing decay risk.
- Not suitable for infants – Honey should not be given to children under 1 year old due to risk of infant botulism.
- Allergy risk – Honey and lemon may cause allergic reactions in some people, especially those with pollen or bee venom allergies.
- Medication interactions – Honey may interact with some medications. The acidity of lemon juice can also affect the absorption of some drugs.
Most health experts recommend drinking honey lemon water in moderation as part of a balanced diet. It should not be relied on as a miracle health cure.
Nutrition facts
The nutrition profile of honey lemon water can vary based on the exact ingredients and amounts used. As a rough estimate, 1 cup (240ml) of honey lemon water would provide approximately:
| Nutrient | Amount |
|---|---|
| Calories | 130 |
| Carbs | 34g |
| Sugar | 31g |
| Fiber | 0g |
| Protein | 0g |
| Vitamin C | 31mg (51% DV) |
As you can see, a typical serving of honey lemon water is high in natural sugars. It also provides half a day’s vitamin C, but is lacking in other nutrients.
Weight loss
Some people drink warm honey lemon water as a weight loss aid, but the evidence for this is limited. Here is a look at what the research says:
- The honey adds a significant number of calories and sugar, which could counteract weight loss efforts if consumed in large amounts.
- Drinking warm water upon waking may temporarily boost metabolism, but the effect is minor and likely short-lived.
- Lemons contain pectin fiber, which may modestly increase feelings of fullness when consumed with water.
- No quality studies confirm that honey lemon water causes significant weight loss. Any benefits are likely the result of overall diet improvements.
While reasonable intake of honey lemon water is unlikely to cause weight gain, it should not be solely relied on as a magic bullet for weight loss either. As with any food or drink, calories still count.
Tips for increasing weight loss benefits
Here are some tips if using honey lemon water to help reach weight loss goals:
- Use minimal honey – 1 teaspoon or less is sufficient to sweeten the water.
- Avoid overconsuming calories later – Don’t use honey lemon water as justification to indulge in high calorie foods.
- Exercise regularly – Engage in moderate exercise like brisk walking to burn extra calories.
- Eat a calorie deficit – Focus on an overall daily calorie deficit to lose weight sustainably.
- Drink before meals – Some research suggests warm water before meals may modestly increase fullness.
How to make honey lemon water
It’s easy to make a basic honey lemon water beverage at home. Here is a simple recipe:
Ingredients
- 1 cup (240ml) warm water
- 1-2 tablespoons (15-30ml) fresh lemon juice
- 1 teaspoon (5ml) honey, or to taste
Instructions
- Boil water and let it cool slightly so it is warm, but not dangerously hot.
- Squeeze fresh lemon juice from half a lemon into the warm water.
- Add 1 teaspoon of honey and stir to dissolve. Add more honey if desired for sweetness.
- Drink the mixture immediately, ideally on an empty stomach first thing in the morning.
- You can refill the cup with warm water and repeat up to 2-3 times. Then drink plenty of plain water for the rest of the day.
For variety, try adding a few thin apple or orange slices, a cinnamon stick, fresh mint leaves, grated ginger or a dash of turmeric to the water. Just avoid adding milk, cream or sugar.
Precautions
Here are some precautions to keep in mind when drinking honey lemon water:
- Avoid giving honey to infants under 1 year old.
- Start with small amounts of lemon juice if you have a sensitive stomach.
- Brush teeth well after drinking to prevent acid erosion of enamel.
- Check with your doctor if you take regular medications that may interact.
- Discontinue use if you experience signs of an allergic reaction.
Frequently asked questions
Is it safe to drink honey lemon water every day?
For most healthy adults, drinking modest amounts of honey lemon water daily is safe and may offer some benefits. However, very high intakes of lemon juice could erode tooth enamel, and excess calories from large amounts of honey may interfere with weight goals.
Is warm or cold lemon water better?
Warm lemon water is thought to provide better digestion and immune support compared to cold. However, both are hydrating and provide vitamin C. Drink cold if you prefer it.
Should I drink honey lemon water before or after a meal?
Most sources recommend drinking honey lemon water first thing in the morning or before meals. Theoretically, this timing maximizes its ability to stimulate digestion and metabolism.
Does lemon water detox your body?
No foods or drinks alone can “detox” the body. Your liver and kidneys already work non-stop to filter out wastes and toxins. However, staying well hydrated and eating plenty of antioxidant-rich fruits and vegetables supports your body’s natural detoxification processes.
Conclusion
Honey mixed with lemon juice and warm water is a simple folk remedy that some people claim offers health benefits. While the combination provides vitamin C, some hydration and possibly minor anti-inflammatory effects, it is no miracle cure. Drinking 1-2 cups per day as part of a healthy diet and active lifestyle can be safely enjoyed by most people.