Got a Cough? Try Honey-Lemon Water to Soothe It

Every year in the fall and winter, along with the chilly weather often comes sniffles, a tickle in your throat and maybe even a cough.

Before you reach for an over-the-counter cough suppressant, though, there are some natural cough remedies you can try.

One popular cough home remedy is a cup of hot water with lemon and honey — also great for a sore throat or stuffy nose.

Here, learn why this trio of ingredients works as a natural cough suppressant and how you can make the concoction yourself.

A cough is your body's natural reflux designed to help clear phlegm (i.e., mucus) out of your throat and airways, per Brigham and Women's Hospital.

Some common causes range from environmental irritants to other conditions like the following, per Brigham and Women's Hospital:

• Cold or flu
• Upper respiratory infections
• Allergies
• Asthma
• Bronchitis
• In rare cases, lung cancer or diseases

While having an occasional cough is normal, you may need to see a doctor for a cough with discolored or bloody mucus, or a persistent cough (i.e., one that lasts for weeks), per Brigham and Women's Hospital.

And keep in mind that coughing is a natural body response and it may even be helpful/necessary when you have too much phlegm built up on your lungs and throat, per the American Lung Association.

Figuring out how to get rid of a persistent cough can be difficult, no matter its cause. But one way to try and reduce the discomfort is by drinking a combination of lemon juice, honey and hot water, aka lemon-honey water.

These ingredients are similar to old-fashioned cough syrup recipes, which sometimes include other ingredients like apple cider vinegar, garlic or even whiskey.

The reasons why these ingredients are used? "Honey is soothing on your throat, lemon supports your immune system and water keeps you hydrated and helps to flush toxins out of your body, regulates body temperature and supports overall wellbeing," says Amy Shapiro, RD, CDN, registered dietitian and founder and director of the New York City-based private practice Real Nutrition.

"So pairing them together can help to assist in cough reduction," she says.

So how exactly does honey and lemon help a cough? Here are some benefits:

Some of the best foods to eat when you're sick are those high in vitamin C. "Lemon is very high in vitamin C and therefore can support immunity, increase the production of white blood cells to fight infection and may reduce the duration of your cough," Shapiro says.

The juice of one lemon wedge/slice has about 3.7 milligrams of vitamin C, while the juice of half a lemon has about 9.3 milligrams, per the USDA.

For context, adults should try to get anywhere between 75 and 90 milligrams of vitamin C per day, according to the Office of Dietary Supplements.

An April 2021 meta-analysis in the ‌BMJ Evidence-Based Medicine‌ found that honey not only improved symptoms of upper respiratory tract infections, but also reduced cough frequency and cough severity compared to traditional cough remedies.

Turns out, honey is a great way to reduce phlegm, and it may help soothe your throat when it's irritated from coughing.

"Honey's ability to coat the throat can reduce mucus secretion and decrease cough sensation," Shapiro says.

Keep in mind that honey is a natural source of sugar, though, so while a spoonful of "sugar" can help the medicine go down, it's best not to overdo it, Shapiro says. A little goes a long way.

When it comes to lemon-honey water, raw and fresh ingredients are always best, Shapiro says.

Raw honey often has antimicrobial and anti-inflammatory properties (making this a great drink for inflammation, too), per the Mayo Clinic. And fresh lemons are filled with antioxidants, per the Cleveland Clinic.

"You want all of the antimicrobial effects of honey and the freshest lemon juice, as the amounts of antioxidants and vitamin C can decrease when lemons sit on your countertop or are exposed to light," she adds.

And according to a November 2018 study in ‌AIMS Microbiology‌, in comparison to other types of honey, manuka honey, in particular, has an added antimicrobial component that helps increase its healing benefits.

If you're feeling a cough coming on (or you already have one), here's how to make lemon-honey water for relief.

First, Shapiro suggests keeping fresh lemons and raw or manuka honey on hand for cough relief. Here's her recipe:

‌Ingredients:‌

• Juice from 1/2 fresh lemon
• 1 tsp. raw honey
• 8 to 10 oz. of warm water

‌Directions:‌

1. Heat warm water in a kettle or microwave to a temperature that's warm, but not scalding.
2. Squeeze in lemon juice, then mix in honey until dissolved.
3. For best results, drink while warm.

You can also drink tea with honey (including things like the popular medicine ball tea for colds) for some extra flavor and possible benefits.

Some common signs your cough is getting better will include less mucus, less pain when you cough and less of an urge to cough to clear your throat. You may not need to go to the doctor if you start to notice improvement.

But if your cough is persistent, comes with lots of phlegm (like white mucus) or is accompanied by a fever, chills, sore throat and muscle aches, you may have an infection or virus that needs medicine. Call your doctor to figure out your treatment options.

If you cough up blood, see your doctor as soon as possible, as this could be a sign of a serious condition.