If you’re into fitness, you’ve probably heard about the honey and salt pre-workout trend. It’s simple, natural, and catching the attention of many athletes and everyday gym-goers. But does this combo actually work? And how does it compare against traditional pre-workout snacks or supplements?
In this article, we’ll break down the benefits of using honey and salt before a workout, how it works, and who it’s best for. Plus, we’ll give you tips on how to incorporate it into your pre-workout regimen for the best results.
What is Honey and Salt Pre-Workout?
The idea behind combining honey and salt before exercise is simple: it’s a way to fuel your body with quick energy and proper hydration using natural ingredients.
Honey provides simple sugars for an immediate jolt of energy, while salt supports electrolyte balance, nerve and muscle function, and water absorption.
Unlike processed sports drinks, which are often packed with tons of sugar and artificial flavors, this DIY pre-workout combo is affordable and free of unnecessary additives.
Why Honey and Salt Work as a Pre-Workout Combo
Here’s why these two ingredients pack a punch:
Honey: The Natural Energy Booster
Honey is packed with simple carbs, which your body can quickly absorb and convert into energy.
- Immediate jolt of energy: Honey contains ~80% carbohydrates, primarily fructose and glucose, which makes it a natural carbohydrate source for immediate energy before working out.
- Sustained energy: Due to its low glycemic index (GI), honey can provide a steady energy release compared to high-GI carbohydrates. This will help maintain blood glucose levels during intense workouts ((Yusof et al., 2018)).
- Gentle on the stomach: Unlike some pre-workout supplements, honey doesn’t upset your gut.
Salt and Athletic Performance
Salt, especially Himalayan salt, is rich in sodium, which plays a very important role in muscle function, electrolyte balance, and enhancing water absorption.
- Prevents dehydration: Salt not only prevents dehydration but also enhances the absorption of water, a very important factor for athletes prone to excessive sweating. Sodium helps delay exercise-associated muscle cramps and reduces the risk of exercise-associated hyponatremia, common issues in endurance sports (Veniamakis et al., 2022).
- Supports nerve and muscle function: Sodium is crucial for smooth muscle contraction and avoiding mid-workout fatigue.
The Dynamic Duo
Together, honey and salt act as a one-two punch to prepare your body for exercise.
The quick burst of energy from honey pairs perfectly with salt’s ability to keep you hydrated and your muscles pushing harder and harder.
Benefits of Honey and Salt Pre-Workout
1. A Quick Energy Boost
Like we mentioned, honey’s glucose-to-fructose ratio gives a quick energy boost and can help you maintain your endurance.
Studies have shown it to be comparable or superior to commercial carbohydrate supplements for energy maintenance during exercise (Yusof et al., 2018).
2. Better Hydration
Salt helps your body enhance water absorption, which is especially important if you’re a heavy sweater or exercising in the heat.
Sodium supports water retention and hydration balance, reducing risks of fatigue and cramping. Sodium concentrations between 300–600 mg/h are particularly effective for endurance athletes (Veniamakis et al., 2022).
3. Improved Exercise Performance
The combined effects of carbohydrates (honey) and sodium (salt) enhance performance by delaying fatigue, boosting energy, and supporting muscle recovery (Veniamakis et al., 2022; Lu et al., 2023).
4. All-Natural and Affordable
Unlike some commercial sports drinks or supplements, honey and salt are natural, easy to find, and very budget-friendly.
How to Use Honey and Salt Before a Workout
1. The Perfect Pre-Workout Ratio
For most people, a good starting point is:
- 1 tablespoon of honey
- A pinch (about 1/8 teaspoon) of salt
Studies suggest ingesting carbohydrates at 30–60g per hour of exercise, which aligns with one tablespoon of honey (~17g of carbs) per serving.
Sodium levels should be tailored to sweat loss, ideally 300–600 mg/h for optimal hydration (Veniamakis et al., 2022).
You can mix up this combo in a few different ways. If you’d like, you can mix the combo in a glass of water for an easy-to-drink pre-workout mix.
What I like to do is spread the honey on top of some rice cakes, and then add salt on top. The rice cakes provide some extra carbs, and it is a tasty snack that takes two seconds to make before the gym.
You can also adjust the ratio of honey to salt to suit your taste or energy needs.
2. When to Take It
Timing matters! For the best posisble results, consume your honey and salt mixture about 15–30 minutes before your workout.
3. Add a Twist for Extra Benefits
- Add lemon juice for a tangy flavor and a dose of vitamin C.
- A dash of cinnamon can provide extra antioxidants and a natural sweetness.
Who Benefits Most from Honey and Salt Pre-Workout?
1. Endurance Athletes
Endurance athletes, such as runners, swimmers and cyclists, benefit from honey’s ability to sustain glycogen stores and salt’s role in preventing EAH.
Honey combined with salt has been shown to enhance endurance performance and mitigate post-exercise fatigue (Yusof et al., 2018; Veniamakis et al., 2022).
2. Heavy Sweaters
If you’re like me, and you tend to lose a lot of fluids and minerals during your workouts, the salt can help replenish lost sodium and maintain your electrolyte balance.
3. Budget-Conscious Fitness Enthusiasts
If you can’t afford to, or just don’t feel like spending a bunch of money on pre-workout supplements. this combination is a very affordable alternative that you can pickup at any local grocery store.
One bottle of honey and one mixer of salt can last you an extremely long time, and only costs a few dollars.
Are There Any Downsides?
While the honey and salt pre-workout combo is generally safe, it may not be for everyone.
1. Watch Your Salt Intake
If you have high blood pressure, you might want to consult a doctor before adding extra salt to your diet. Too much salt can raise blood pressure in some people.
High dietary salt intake can amplify cardiovascular responses during exercise. While helpful for endurance performance, excessive sodium could stress the cardiovascular system, particularly in these individuals with high blood pressure (Yamauchi et al., 2014)
2. Avoid Eating Too Much Sugar
While honey is natural, it’s still high in sugar. Consuming too much sugar before a workout can lead to energy crashes or upset stomachs.
If you avoid consuming too much sugar during the rest of your day, this is not something to worry about. Plus, all-natural honey contains sugars that are much better for you than processed sugars you find in sodas and junk foods.
3. It’s Not a Magic Solution
If you’re doing super high-intensity workouts or training for long durations, a honey and salt pre-workout snack might not be enough. honey and salt pre-workout
you might need additional carbs, electrolytes, or supplements to meet your energy needs.
Honey and Salt vs. Commercial Sports Drinks
Let’s go over how honey and salt pre-workout compares to your typical sports drink:
- Cost: Honey and salt are cheaper and more accessible.
- Ingredients: Sports drinks often contain artificial flavors and additives, while honey and salt are all-natural.
- Customization: You can adjust the amount of honey and salt to suit your taste and needs.
However, sports drinks do have their place for longer workouts or those requiring additional potassium or other minerals.
Final Thoughts on Honey and Salt Pre-Workout
The honey and salt pre-workout trend is more than just made-up hype on social media—it’s a simple, natural, and effective way to fuel your body for exercise.
Whether you’re looking for a quick energy boost, better hydration, or an affordable alternative to commercial pre-workout supplements, this DIY combo is worth a try.
I have been doing it for over a year now and it always is easy to make, tastes good, and helps me get a great pump in the gym.
Just remember to listen to your body and adjust the mix based on your own needs. And if you’re not sure whether it’s right for you, consult a healthcare professional before adding it to your workout routine.
FAQs About Honey and Salt Pre-Workout
1. What’s the best type of honey to use?
Opt for raw, unprocessed honey to get the most nutrients and benefits.
2. How much salt is too much?
A pinch of salt is usually enough for your pre-workout mix. You can add a few shakes of salt if you’d like, but be cautious if you’re watching your salt intake due to health conditions like high blood pressure.
3. Can this replace sports drinks?
For short workouts, yes. But for long, intense sessions, you may need a more comprehensive mix of electrolytes and carbs.
4. Does honey and salt pre-workout give you a pump?
The immediate jolt from pre workout honey and the hydration benefits from salt can help support muscle function and endurance, which might enhance your workout “pump.”
References
- Hills SP, Mitchell P, Wells C, Russell M. Honey Supplementation and Exercise: A Systematic Review. Nutrients. 2019 Jul 12;11(7):1586. doi: 10.3390/nu11071586. PMID: 31336992; PMCID: PMC6683082.
- Ali AM, Ali EM, Mousa AA, Ahmed ME, Hendawy AO. Bee honey and exercise for improving physical performance, reducing fatigue, and promoting an active lifestyle during COVID-19. Sports Med Health Sci. 2021 Sep;3(3):177-180. doi: 10.1016/j.smhs.2021.06.002. Epub 2021 Jun 25. PMID: 34189483; PMCID: PMC8226034.
- A. Yusof, N.S. Ahmad, A. Hamid M.S., T.K. Khong, Effects of honey on exercise performance and health components: A systematic review, Science & Sports, Volume 33, Issue 5, 2018, Pages 267-281, ISSN 0765-1597, https://doi.org/10.1016/j.scispo.2018.02.007.
- Veniamakis E, Kaplanis G, Voulgaris P, Nikolaidis PT. Effects of Sodium Intake on Health and Performance in Endurance and Ultra-Endurance Sports. Int J Environ Res Public Health. 2022 Mar 19;19(6):3651. doi: 10.3390/ijerph19063651. PMID: 35329337; PMCID: PMC8955583.
- Lu T, Zhang W, Jiang C, Jin Y, Zhu T, Zhu F, Xu L. Association of Salt Intake with Muscle Strength and Physical Performance in Middle-Aged to Older Chinese: The Guangzhou Biobank Cohort Study. Nutrients. 2023 Jan 19;15(3):516. doi: 10.3390/nu15030516. PMID: 36771223; PMCID: PMC9919999.
- Yamauchi K, Tsuchimochi H, Stone AJ, Stocker SD, Kaufman MP. Increased dietary salt intake enhances the exercise pressor reflex. Am J Physiol Heart Circ Physiol. 2014 Feb;306(3):H450-4. doi: 10.1152/ajpheart.00813.2013. Epub 2013 Nov 22. PMID: 24271488; PMCID: PMC3920137.
