Why is hot honey and lemon good for you?: A Nutritional Breakdown

October 1, 2025 •

4 min read

According to a systematic review published in BMJ Evidence-Based Medicine, honey is more effective than usual care for relieving upper respiratory tract infection symptoms. This brings into focus the popular folk remedy, leading many to ask: Why is hot honey and lemon good for you?

Quick Summary

Hot honey and lemon offers soothing relief for sore throats, provides immune support with vitamin C and antioxidants, aids digestion, and promotes healthy hydration as a low-calorie alternative to sugary drinks.

Key Points

Soothes Sore Throats: Honey coats the throat, providing immediate relief from irritation and suppressing coughs.
Boosts Immune System: Lemon provides vitamin C, while honey offers antioxidants, both of which help the body fight off infections.
Aids Digestion: The combination can stimulate digestive enzymes and support beneficial gut bacteria for improved digestion.
Promotes Hydration: Drinking this warm beverage helps maintain proper hydration, which is vital for digestive health and overall wellness.
Healthier Alternative: It serves as a low-calorie, naturally sweetened alternative to sugary drinks, supporting weight management efforts.
Caution with Acidity: The acidity of lemon can erode tooth enamel over time; moderate consumption and rinsing the mouth with water afterwards are recommended.

Soothing Relief for Colds and Sore Throats

For generations, people have turned to a warm cup of honey and lemon to alleviate the discomfort of a cold or sore throat. Scientific evidence supports this tradition. Honey works as a natural demulcent, which means it coats the throat, providing immediate, soothing relief from irritation. Its potent antibacterial properties help address the underlying infection, while the hot water adds comforting warmth and hydration. Research has specifically shown honey to reduce the severity and frequency of coughing, especially in children with upper respiratory infections. A 2025 clinical study examined the topical application (gargling) of a honey and lemon mixture for respiratory infections, with results showing reduced pain and inflammation, and a shorter symptom duration compared to a placebo group.

The Nutritional Power Duo: Honey and Lemon

The benefits extend beyond simple relief. The combination of honey and lemon offers a range of nutritional advantages that support overall health, with each ingredient bringing unique properties to the table.

Antioxidant and Immune-Boosting Properties

Lemon: This citrus fruit is a well-known source of vitamin C, an essential antioxidant that supports the immune system. Vitamin C plays a crucial role in stimulating the production of white blood cells, which are vital for fighting off infections.
Honey: Raw, high-quality honey is packed with beneficial compounds, including a complex matrix of flavonoids, phenolic acids, enzymes, and vitamins. These components provide strong antioxidant effects, protecting the body from cellular damage caused by free radicals and oxidative stress. Different types of honey can have varying antioxidant levels, influenced by their floral source and processing.

Digestive Health and Hydration

Consuming hot water with honey and lemon is a great way to kickstart your digestive system, particularly in the morning.

Aids Digestion: The citric acid in lemon can stimulate the production of stomach acid and digestive enzymes, helping the body break down food more efficiently. Honey also contains prebiotic compounds that support the growth of beneficial gut bacteria, contributing to a balanced and healthy digestive tract.
Promotes Hydration: Staying well-hydrated is essential for all bodily functions, including digestion. Drinking warm, flavored water can make it easier to meet daily fluid intake goals, which helps prevent constipation and supports a healthy gut.

Is Hot Honey and Lemon Good for Weight Loss?

While a warm cup of honey and lemon is often touted as a weight-loss elixir, it's important to separate fact from myth. The claim that it 'melts fat' is not supported by science. However, it can still support weight management in healthier ways.

Low-Calorie Alternative: Swapping high-calorie, sugary beverages like soda for a mug of hot honey and lemon can significantly reduce your daily calorie and sugar intake.
Increases Satiety: Drinking water can increase your metabolism and help you feel fuller, which may lead to a reduction in overall calorie consumption.

Potential Risks and How to Prepare It Safely

Moderation is key. While generally safe for most people, there are potential risks associated with overuse.

Dental Erosion: The high acidity of lemon juice can wear away tooth enamel over time. It's recommended to rinse your mouth with plain water after drinking and use a straw to minimize contact with your teeth.
Blood Sugar Levels: Although a natural sweetener, honey is high in sugar and calories. Excessive consumption can raise blood sugar levels, which is a concern for people with diabetes or insulin resistance.
Infant Botulism: Never give honey to children under one year old due to the risk of infant botulism.

To make a safe and effective remedy:

Boil water and let it cool until it is just warm to the touch. Boiling hot water can destroy some of honey’s beneficial enzymes.
Squeeze the juice of half a lemon into the mug.
Stir in one to two teaspoons of raw, high-quality honey until dissolved.
Drink immediately, preferably on an empty stomach.

Comparison of Honey and Lemon Varieties

The nutritional profile and taste of your hot honey and lemon can change depending on the varieties used.


Feature	Manuka Honey (e.g., from New Zealand)	Wildflower Honey	Eureka Lemon	Meyer Lemon
Origin	Coastal areas of New Zealand	Various flowers, locations	California, Australia, etc.	China (hybrid)
Antimicrobial	High activity, strong properties	Varies based on floral source	Naturally acidic properties	Naturally acidic properties
Antioxidants	Robust antioxidant content	Variable, often high	Contains vitamin C and antioxidants	Contains vitamin C and antioxidants
Taste	Robust, earthy flavor	Varied, can be light and fruity	Classic tart, acidic flavor	Sweeter, less acidic, floral notes
Acidity	Natural acidity from pH	Natural acidity from pH	High acidity	Lower acidity
Best For	Soothing stubborn throats	Versatile for everyday use	Strong lemon flavor for beverages	Milder, sweeter taste

Conclusion

By now, the question of why is hot honey and lemon good for you has a clearer answer. This simple beverage offers significant, science-backed benefits, from providing soothing relief for respiratory infections to supporting digestive health and hydration. While not a magic cure-all for detoxification or weight loss, its nutritional components, including powerful antioxidants and vitamin C, contribute positively to overall wellness. As with any remedy, moderation is crucial to avoid potential side effects like dental erosion. By using high-quality ingredients and the right preparation method, you can effectively harness the natural goodness of this classic comfort drink for your health.

For more information on the effectiveness of honey for respiratory tract infections, consult this systematic review and meta-analysis: Effectiveness of honey for symptomatic relief in upper respiratory tract infections: a systematic review and meta-analysis

Frequently Asked Questions

While it does not 'melt fat,' it can support weight management by serving as a low-calorie, hydrating alternative to sugary drinks, and potentially helping you feel fuller.

Yes, but in moderation. Consistent, high-volume consumption can lead to issues like tooth enamel erosion from the lemon's acidity and blood sugar spikes from the honey.

Yes, it is best to use warm water, not boiling. High temperatures can destroy or denature some of honey's beneficial enzymes and antimicrobial compounds.

To protect your teeth from the acidic lemon juice, you can rinse your mouth with plain water immediately after drinking and consider using a straw to minimize direct contact with your teeth.

Children can have hot honey and lemon, but honey should never be given to infants under one year old due to the risk of infant botulism. It is a safe and effective remedy for older children with coughs or sore throats.

For maximum health benefits, opt for raw, high-quality honey, which contains more beneficial compounds than processed versions. For lemons, any common variety like Eureka or Meyer will provide vitamin C, though Meyer lemons are sweeter and less acidic.

Yes, several studies have shown honey to be effective in suppressing coughs and reducing their frequency and severity, especially in children with upper respiratory infections. The warm liquid also provides soothing comfort.