What are the benefits of drinking honey water before running

Moderate consumption of honey water before running can help replenish energy, delay fatigue, and protect the gastrointestinal mucosa. The main functions of honey water include rapid energy supply, reducing muscle breakdown, alleviating post exercise hypoglycemia, reducing gastrointestinal irritation, and promoting water absorption.

1. Rapid Energy Supply

Honey contains fructose and glucose, which belong to monosaccharide structures and can be directly absorbed and utilized by the human body. Drinking honey water 15-30 minutes before running can quickly increase blood sugar levels and provide immediate energy sources for muscles. This energy supply method is more efficient than compound carbohydrates, especially suitable for energy supplementation on an empty stomach before morning runs, to avoid dizziness and fatigue caused by excessive exercise intensity.

2. Reduce muscle breakdown

The natural sugars in honey can inhibit cortisol secretion, a hormone that accelerates muscle protein breakdown during long-term aerobic exercise. Moderate honey water can maintain stable blood sugar levels and reduce the breakdown of muscle tissue for energy supply, which is particularly important for runners who want to maintain muscle mass. However, it should be noted that excessive intake may be converted into fat storage.

3. Relieve hypoglycemia

High intensity running can consume a large amount of liver glycogen, which may cause reactive hypoglycemia after exercise. The sugar content in honey water can slow down this process, and its glycemic index is moderate, which can not only avoid sudden increases and decreases in blood sugar, but also continuously release energy. For runners with diabetes, the dosage should be carefully controlled, and it is recommended to adjust the drinking plan after monitoring the blood sugar changes.

4. Protecting the gastrointestinal tract

Honey's viscous texture can form a protective layer on the stomach wall, reducing the irritation of gastric acid on the mucosa during running. The enzyme substances it contains also help with digestion and reduce the probability of gastrointestinal discomfort during exercise. Compared to regular plain water or sports drinks, honey water is more friendly to the gastrointestinal tract of runners with sensitive constitutions, but it is necessary to wait for 20 minutes before starting exercise after drinking.

5. Promote hydration

The trace minerals such as potassium, sodium, and electrolytes in honey can enhance the absorption efficiency of water in the intestine. Compared with simple hydration, low concentration honey water can restore fluid balance before exercise faster and prevent dehydration induced decline in exercise ability. It is recommended to add 5-10 grams of honey every 200 milliliters of warm water to avoid excessive concentration that may affect osmotic pressure balance. Before running, it is important to pay attention to individual adaptability when drinking honey water. The first attempt should start with a small amount and observe for any gastrointestinal discomfort or abnormal blood sugar reactions. Pairing with slow carbon foods such as whole wheat bread can prolong the energy supply time and avoid insulin fluctuations caused by excessive consumption alone. After exercise, it is recommended to supplement protein and electrolytes to form a nutritional complement with the rapid energy supply of honey water. Special groups such as diabetes patients should control the dosage under the guidance of doctors, and obese people should be included in the total daily sugar intake.