A Simple Habit With Health Benefits

Drinking hot water may be more than just a comfort drink. In traditional Chinese medicine, warm or hot water is often prescribed to help improve overall health and wellness.

While more research is needed, available evidence suggests drinking hot water may help improve digestion and support weight management. What’s more, some advocates of this practice report experiencing certain benefits, especially when drinking hot water first thing in the morning or before bed.

1. Maintains Hydration

Drinking enough water throughout the day is key to maintaining overall health and preventing dehydration, which occurs when the body doesn’t take in enough fluids. Hydration directly impacts neurological function, digestion, skin health, and kidney function.

Drinking hot water (especially during the cold winter months) has a psychologically soothing effect, encouraging you to drink more water and replenish lost fluids.

2. Reduces Shivering in the Cold

Drinking hot water when the temperature drops may help reduce shivering by regulating the body’s core temperature. Ingesting the warm liquid can temporarily raise the body’s internal temperature, which could reduce the need for the body to shiver to generate heat.

Experts note that the benefits of drinking hot water increase with the amount consumed. In addition, drinking warm water while exercising in the cold can positively impact performance and comfort levels.

Drinking warm water may also help prevent mild hypothermia.

3. Improves Circulation

Heat and warmth expand blood vessels and improve circulation in the body. This is why temperature therapies like saunas and warm baths are often prescribed for various health benefits, including circulation.

Drinking hot or warm water may work in a similar way. Although heat temporarily warms your body internally, drinking hot water regularly can support blood flow. However, more evidence is needed.

4. Improves Blood Flow and Reduces Pain

A warm drink may relax muscles and support pain reduction. Studies show that increased circulation from external heat therapy delivers blood, nutrients, and oxygen to the body’s muscles and decreases lactic acid levels that can trigger muscle soreness. Drinking hot water may also reduce pain, though more research is needed.

5. Supports Weight Loss

Drinking more water is a popular tactic for supporting weight loss because the metabolism process requires adequate fluid intake. Hot water might be a bonus because it increases body temperature and activates metabolism.

Drinking hot water rather than cold water may also support weight loss. In one study, consuming hot water (up to 98.6 degrees F—the same as “normal” body temperature) before a meal boosted metabolism for up to 40 minutes afterward.

Other research shows that drinking about 19 ounces of water increases the metabolic rate by 30%, suggesting that drinking more (hot) water throughout the day may lead to burning more calories and improved weight management.

6. May Aid Digestion

The digestive system requires hydration to move food through the body properly and maintain balance in the gut. Drinking warm or hot water helps digestion by relaxing the gastrointestinal tract muscles and keeping the body system running smoothly. Some case studies found that drinking hot or warm water before a meal supports digestion.

Animal research suggests that drinking warm water during cold seasons supports a healthy gut environment. However, more human studies are needed.

7. May Help with Constipation

Constipation, defined as having fewer than three bowel movements per week, is often triggered by not drinking enough fluids. Drinking hot or warm water could further support regular bowel movements.

Some research shows that consuming hot water at 98.6 degrees F positively supports the gastrointestinal system and bowel movements.

8. May Relieve Nasal Congestion

Inhaling steam is a popular home remedy for clearing nasal congestion, and drinking tea is often recommended when feeling unwell.

Inhaling the steam from and consuming a hot beverage (like water) can help nasal congestion by breaking up mucus and unclogging the sinuses. One study found that a hot drink offered more effective relief from cold symptoms (like a runny nose, sore throat, coughing, and fatigue) than a room-temperature drink.

9. May Improve Central Nervous System Function

The body’s central nervous system requires hydration to function properly. Not getting adequate fluids can negatively impact certain brain functions and mood regulation.

A study found that drinking enough water supported brain activity during challenging activities, and reduced reported anxiety levels.

10. May Reduce Stress

Staying hydrated may help improve mood because it supports the central nervous system. Studies suggest that not drinking enough water decreases the ability to feel calm, satisfied, and other positive emotions.

Research also found that drinking hot liquids lowers stress levels and reduces anxiety symptoms.

11. May Aid Detoxification

Various detoxification programs and products claim to remove toxins from the body. Some experts argue that consuming hot water may be one of these detox methods. They theorize that by raising the internal body temperature (and triggering sweating), hot water consumption helps to expel toxins.

Drinking more water generally helps support kidney health by diluting waste in the bloodstream. In addition, rheumatologists (healthcare providers specializing in treating inflammatory diseases of the musculoskeletal system) have noted that water consumption is key for flushing out the body, combating inflammation, and keeping the joints lubricated.

12. May Relieve Achalasia Symptoms

People with achalasia, a rare disorder that makes it difficult to swallow food and drink, may benefit from drinking warm water. In one study, people with this condition experienced more pain and other issues with swallowing when drinking cold water. They reported that these symptoms improved when they consumed warm or hot beverages.

A Word From Verywell

Drinking warm and hot beverages can help increase core body temperature and improve digestion. If you do not like the taste of water alone, add lemon, make herbal tea, or drink a clear broth. Make sure the water is cooled to a comfortable level before consumption.

What’s the Best Time of Day to Drink Hot Water?

The best time of day for drinking hot water is a personal preference. Hot water right after waking up is a warm beverage alternative to coffee. Others note that sipping on warm water just before bed is a calming way to unwind for a good night’s sleep.

Can You Get the Same Benefits From Tea or Coffee?

Consuming any liquid technically supports your daily fluid intake. However, coffee and certain teas contain caffeine, which may cause more frequent urination and fluid loss.

Plain (in this case, hot) water is your best bet for staying hydrated. While there isn’t specific research on the benefits of different hot liquids, it’s probably safe to assume that your fluid needs are supported whether you’re sipping on a cup of warm tea, clear broth, or water.

Potential Risks

The practice of drinking warm or hot water is generally considered to be safe. Still, there are some potential risks and safety measures to take into consideration when you’re dealing with beverages at hot temperatures, such as:

Some research suggests that hot beverages can be safely consumed (and pleasantly enjoyed) at around 136 degrees Fahrenheit, though slightly cooler temperatures may also be preferred. To be safe, always allow your hot drink to cool down to a comfortable temperature before taking a sip.

Summary

While extensive research on the topic is limited, drinking hot water is a solid way to stay hydrated and potentially reap other health benefits, like improved digestion, weight management support, and reduced stress levels.

Whether you prefer hot water in the morning or at night, allow the beverage to cool to a safe temperature before consuming it to avoid burn risks. Hot water consumption is generally considered safe for most healthy adults. However, check with a healthcare provider if you have any underlying health conditions and are unsure whether this practice is right for you.