Most commonly, people reach for honey water when a cold is coming on. Though it may be soothing for sore throats and other cold-like symptoms, is it an actual remedy? Registered dietitians and ayurvedic experts share their opinions on the topic. Based on the above information, honey may be able to manage cold symptoms and support immune functioning, but more research is needed. Adding water to the honey might not matter, registered dietitian Mascha Davis, MPH, RDN, says. In fact, for those following an ayurvedic practice, water should not be added. Physician and ayurvedic expert Avanti Kumar-Singh, M.D. explains that honey should always be taken at room temperature, under ayurvedic medicine, to avoid changing its chemical structure. Some current research supports the strategy of room-temperature honey, too: One study suggests eating honey or storing for long periods of time can increase the amount of HMG5 (hydroxymethylfurfural), which may have deleterious effects in mice, bees, and humans due to the downstream metabolites. However, if you’re not following ayurvedic practices, adding honey to water certainly can’t hurt. The combination ensures a person stays hydrated while also getting all the benefits of the honey. “Raw and dark varieties of honey have a greater concentration of antioxidants,” Ayanwola says, which can contribute to a healthy immune system. In terms of variety, Davis says Tualang6 and Manuka honey7 have been studied for their antibacterial properties and are commonly used in traditional medicine. Either way, adding lemon is a good way to flavor honey water, she says. “Other items to consider adding to your honey water are fresh herbs, such as rosemary or thyme—which also have antiviral properties8—or fresh ginger for flavor and sore throat relief.”
