What Happens When You Drink Honey Water Before a Workout

If you’re chasing peak performance, you’ve probably experimented with everything from specialized pre-workouts to recovery shakes.

But sometimes the biggest gains come from the simplest ingredients. One natural option gaining attention in the fitness world is honey water.

Recent research suggests that drinking honey water before exercise could ease muscle soreness and even improve strength performance.

At first glance, it sounds almost too good to believe. So, let’s take a closer look at the science behind it.

The Claim: Can Honey Water Really Improve Your Training?

The buzzworthy claim is this: drinking honey water pre-workout can reduce muscle soreness by up to 30% and support leg strength performance.

That’s a bold statement but how much of it is grounded in real science?

The Research: What the Science Shows

The most cited study exploring this topic is: Hemmati, H., et al. (2024). Effect of a honey-sweetened beverage on muscle soreness and recovery of performance after exercise-induced muscle damage in strength-trained females. Frontiers in Physiology, 15.

This study (and others) highlights some interesting ways honey water can support training and recovery.

1. Reducing Muscle Soreness (DOMS)

Anyone who has trained hard knows the familiar ache that sets in a day or two later Delayed Onset Muscle Soreness (DOMS).

This soreness is caused by tiny tears in muscle fibers and the inflammation that follows.

Honey’s anti-inflammatory and antioxidant properties help counter these effects.

By reducing inflammation and oxidative stress, honey can ease soreness and speed up recovery.

While the 30% figure comes from specific research, the overall evidence strongly supports honey’s role in reducing post-exercise discomfort.

2. Supporting Strength and Performance

The Hemmati et al. study also found that honey water had measurable benefits for strength.

Participants performed better in wall-sit endurance and showed improvements in one-repetition maximum tests compared to a placebo group.

Why? Honey is rich in glucose and fructose, which act as quick, easily digestible fuel.

This not only powers muscles during training but also helps replenish glycogen stores afterward essential for sustained strength and performance over time.

Honey doesn’t magically increase max strength in a single session, but by improving recovery and energy availability, it allows you to train harder and perform better session after session.

Why Honey Water Works as a Pre-Workout Option

Honey water isn’t just a placebo effect it brings several natural advantages:

• Quick Energy: A fast-digesting carbohydrate source for workouts.
• Antioxidant Support: Helps fight exercise-induced oxidative stress.
• Anti-Inflammatory Properties: Supports quicker recovery.
• Trace Minerals: Offers small amounts of natural electrolytes.

How to Use Honey Water in Your Routine

If you’re curious to try it, here’s how to get started:

• Mix: Stir 1–2 tablespoons of raw honey into 8–12 ounces of water.
• Timing: Drink 30–60 minutes before training for best results.
• Test First: Start with a small amount and see how your body responds.

Editor’s Choice: Honey Water for Athletes

If you want to skip the mixing and try a ready-to-drink option, Bees Water Organic Simply Classic is an excellent choice.

Made with organic honey and spring water, it delivers the natural benefits of honey in a refreshing and convenient bottle. With no added artificial ingredients, it’s a clean way to fuel up before a workout or recover afterward.

Plus, its light sweetness makes it easy to sip without feeling heavy perfect for athletes who want quick energy and hydration on the go.

Get Bee's water on Amazon simply by clicking here.

A Word of Caution

Honey water looks promising, but it’s not for everyone. If you have medical conditions like diabetes, allergies, or are on specific medications, speak with a healthcare professional before adding it to your training routine. As always, individual results will vary.