Is Drinking Hot Tea with Honey Good for You? The Sweet Truth

January 14, 2026 •

4 min read

For centuries, honey has been celebrated across cultures for its medicinal properties, often combined with tea to create a soothing elixir. While the combination is a popular home remedy for various ailments, ensuring you prepare it correctly is key to preserving its benefits.

Quick Summary

This article explores the health benefits of combining honey and tea, explaining why temperature is critical for preserving honey's enzymes and antioxidants. It also addresses common myths about heated honey and provides practical tips for preparation, emphasizing moderation and mindful consumption.

Key Points

Preserve Benefits by Cooling: Always add honey to warm, not boiling, tea to protect its beneficial enzymes and antioxidants from heat degradation.
Soothes Colds and Coughs: The combination of warm tea and honey effectively soothes sore throats and suppresses coughs, a common and effective home remedy.
Provides Antioxidants: Both tea and honey are rich in antioxidants, helping to protect cells and support the immune system.
Consider the 'Added Sugar': Despite its natural origins, honey is a sugar and should be consumed in moderation as part of a balanced diet.
Choose Raw Honey: Opt for raw, unprocessed honey to get the highest concentration of beneficial compounds, as commercial pasteurization can reduce its potency.
Never for Infants: Honey is unsafe for infants under one year old due to the risk of infant botulism.

The Potential Health Benefits of Tea and Honey

Drinking tea with honey is more than just a comforting ritual; it can provide a host of health advantages. Both ingredients, particularly when consumed in their raw or minimally processed forms, offer unique nutritional properties.

Immune System Support

Many types of tea, especially green tea, are rich in antioxidants that help neutralize free radicals and protect cells from damage. Honey also contains a variety of antioxidants, including phenolic compounds and flavonoids. When combined, the two create a powerful, immune-boosting concoction that can help the body fight off illness.

Soothing Sore Throats and Coughs

One of the most well-known uses for this pairing is its ability to alleviate cold and flu symptoms. Honey is a natural demulcent, meaning it coats the throat and provides relief from irritation. Some studies suggest honey may even be more effective than certain cough medicines for suppressing nighttime coughing. The warmth of the tea helps to further calm an inflamed throat.

Digestive Aid

Honey contains prebiotic properties, which nourish the beneficial bacteria in your gut and promote a healthy digestive system. When paired with herbal teas like peppermint or chamomile, this effect is enhanced, helping to soothe stomach discomfort and aid digestion.

Natural Energy Boost

Unlike refined sugars that cause a rapid blood sugar spike and crash, the natural sugars in honey (glucose and fructose) provide a more sustained energy release. This makes a cup of tea with honey a great way to start the day or get a midday pick-me-up without the jitters associated with excessive caffeine.

The Crucial Role of Temperature

When discussing hot tea with honey, temperature is the most important factor. While adding honey to boiling water is not toxic, as some myths suggest, excessive heat can damage honey's delicate properties.

The Impact of Overheating Honey

Enzyme Degradation: Raw honey contains enzymes like glucose oxidase, which contribute to its antibacterial properties. Temperatures above 40°C (104°F) can cause these beneficial enzymes to degrade. By 70°C (158°F), most of the glucose oxidase activity is lost.
Antioxidant Reduction: Honey's heat-sensitive antioxidants, such as flavonoids, can diminish when exposed to high temperatures.
Formation of HMF: Overheating honey can lead to the formation of hydroxymethylfurfural (HMF), a compound created when sugars are heated. While trace amounts naturally occur, high levels are generally undesirable.

To preserve the nutritional and healing properties of honey, it's essential to let your tea cool slightly before adding it. A warm, not boiling, temperature is ideal.

Choosing the Right Tea and Honey

The flavor profile and health benefits can be tailored by selecting different types of tea and honey. High-quality, unprocessed raw honey is often recommended for maximum benefits, as commercial pasteurization can already reduce some of its potency.

Tea and Honey Pairings

Chamomile Tea with Clover Honey: For relaxation and a good night's sleep, the mild, floral notes of clover honey complement chamomile's calming properties.
Green Tea with Manuka Honey: To combat a sore throat or cold, the potent antibacterial properties of Manuka honey, combined with green tea's antioxidants, create a powerful health boost.
Ginger Tea with Buckwheat Honey: The robust flavor of dark buckwheat honey stands up well to spicy ginger tea, creating a warming and invigorating remedy for colds.
Black Tea with Orange Blossom Honey: For an energy boost, the bold taste of black tea pairs well with the bright, citrusy notes of orange blossom honey.

Comparison: Hot Tea with Honey vs. Sugar


Feature	Hot Tea with Honey	Hot Tea with Table Sugar
Nutrients	Contains beneficial enzymes, vitamins, minerals, and antioxidants.	Offers minimal nutritional value beyond carbohydrates.
Processing	Minimally processed (especially raw honey), preserving natural compounds.	Refined and stripped of natural compounds.
Glycemic Impact	While still a sugar, its metabolic effect can be different, often absorbed more slowly than refined sugar.	Causes a rapid spike and subsequent drop in blood sugar levels.
Flavor Profile	Complex and varied flavor notes depending on the floral source.	Simple sweetness with little to no additional flavor.

How to Brew Your Perfect Cup

To maximize the health benefits, follow these simple steps:

Boil water and pour it into your mug or teapot with your preferred tea leaves or bag.
Steep the tea for the recommended time.
Allow it to cool slightly. Wait 5-10 minutes for the temperature to drop from boiling (100°C) to below 70°C (158°F).
Add honey. Once the tea is at a warm, pleasant drinking temperature, stir in your desired amount of raw honey.
Enjoy! Sip your flavorful, health-supporting beverage.

Potential Downsides and Precautions

While tea with honey offers benefits, moderation is key. Honey is still a caloric sweetener and an added sugar.

Added Sugar Intake: The American Heart Association recommends limiting added sugar consumption. Be mindful of how much honey you add, especially if drinking multiple cups daily.
Infant Botulism: A critical precaution is that honey should never be given to infants under one year of age due to the risk of infant botulism.
Allergies: Some individuals with allergies to pollen or bee products should exercise caution.
Diabetes: For individuals with diabetes, it's best to consult a doctor, as honey can still impact blood sugar levels.

Conclusion: The Final Sip

In summary, drinking hot tea with honey can be a beneficial addition to your wellness routine, particularly for soothing sore throats and boosting your antioxidant intake. The key is to add the honey to warm, not boiling, tea to preserve its delicate enzymes and nutrients. By practicing moderation and mindful preparation, you can enjoy a delicious and wholesome beverage that serves as a healthier alternative to refined sugars. With a little care, this ancient combination continues to provide comfort and potential health advantages in every cup.

For more information on the health benefits and proper use of honey, Verywell Health offers additional resources: Debunking 6 Common Myths About Honey.

Frequently Asked Questions

No, this is a myth. While very high heat can alter honey's chemical composition and reduce its benefits, it does not create toxins in quantities that are harmful from a typical cup of tea.

The ideal temperature is below 70°C (158°F) to preserve honey's beneficial enzymes and antioxidants. It's best to let your tea cool for several minutes after brewing before stirring in the honey.

Honey is a healthier alternative to refined sugar, as it contains small amounts of vitamins, minerals, and antioxidants. However, it is still a sweetener that should be used in moderation.

Yes, warm tea with honey is a classic and effective remedy for a sore throat. Honey's natural antibacterial properties and demulcent effect can help coat and soothe the throat.

Raw, unprocessed honey is often recommended for maximum health benefits. For taste, pair milder honeys like clover with green tea, and richer, darker honeys like buckwheat with black tea.

While generally safe, honey is a sugar and should be consumed in moderation. It should not be given to infants under one year old. Additionally, those with pollen allergies should be cautious.

Honey can be a better option than refined sugar for weight management because it is sweeter, requiring less to achieve the same effect. However, it is still a calorie source, and weight loss depends on overall diet and lifestyle.