Is it good to drink honey water and run on an empty stomach in the morning

It is generally not recommended to drink honey water for running on an empty stomach in the morning, as it may cause hypoglycemia or gastrointestinal discomfort. Honey water has a high sugar content but is absorbed quickly. Exercising on an empty stomach can lead to unstable energy supply, and running may increase the burden on the body.

After drinking honey water on an empty stomach, immediately run. The fructose and glucose in honey will quickly enter the bloodstream, causing a short-term increase in blood sugar and stimulating insulin secretion. During exercise, the body consumes energy faster, and blood sugar levels may rapidly decrease, leading to hypoglycemic reactions such as dizziness and fatigue. Some people have weaker gastrointestinal function, and drinking sweet liquids on an empty stomach may stimulate stomach acid secretion. The vibration during running can exacerbate discomfort such as acid reflux and bloating. Patients with diabetes need to be more cautious, and the risk of blood glucose fluctuation is high.

In special circumstances such as those who have a long-term morning running habit, they can drink a small amount of diluted honey water and pair it with a small amount of solid food, such as half a slice of whole wheat bread. This group of people have adapted to the morning running rhythm and have strong metabolic regulation ability, but still need to control the honey concentration below 5%, rest for 15 minutes after drinking, and then start low-intensity jogging. During exercise, it is necessary to closely observe the body's reactions. If symptoms of hypoglycemia such as palpitations and hand tremors occur, they should be stopped immediately.

It is recommended to choose warm water to replenish moisture before morning running, and drink honey water 30 minutes after exercise to help with recovery. Regular daily routines should be maintained to avoid low blood sugar levels in the morning, and exercise intensity should be gradually increased. If you must exercise on an empty stomach, you can consume a small amount of easily digestible carbohydrates such as bananas 10 minutes in advance and bring sugary foods for emergency use. Long term fasting high-intensity exercise may affect metabolic health, and exercise plans need to be adjusted according to physical fitness.