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Medically reviewed by Emily Dashiell, ND
Key Takeaways
- Drinking hot water can help maintain hydration, which is important for overall health.
- Hot water may help reduce shivering by regulating the body's core temperature.
- Drinking hot water might support weight loss by boosting metabolism, but more research is needed.
Drinking hot water each morning keeps you hydrated and may offer health perks like improved digestion and stress relief. Learn more about how this daily ritual could support your wellness journey.
1. You're More Hydrated
Drinking enough water daily is crucial for staying healthy and avoiding dehydration, which happens when your body doesn't get enough fluids. Hydration affects:
- Brain function
- Digestion
- Skin health
- Your kidneys
Drinking hot water, particularly in cold winters, can be comforting, prompting you to drink more and restore lost fluids.
2. You Shiver Less 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. Your Circulation Gets a Boost
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. Your Pain May Be Reduced
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. It May Offer Weight Loss Help
Drinking more water is a popular tactic for supporting weight loss because the metabolic process requires adequate fluid intake. Hot water might be a bonus because it increases body temperature and activates metabolism.
A 2023 study found drinking 6 to 8 ounces of hot water rather than regular water may support weight loss, with increased benefits found in a small sample of 50 adults across three months. The study builds on earlier research that reported a similar boost to weight management.
6. Digestion May Improve
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 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. Constipation May Ease
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. Nasal Congestion Will Clear Up
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 with nasal congestion by breaking up mucus and unclogging the sinuses. There's some evidence to suggest that it boosts the immune system, which helps to fight infection along with soothing the symptoms.
9. You'll Support 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. One study found that drinking enough water supported brain activity during challenging activities and reduced reported anxiety levels.
10. You'll Experience Less 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.
A 2025 study suggests that drinking hot liquids in cold weather may have a positive impact on depression, lower stress levels, and reduce how often you have insomnia.
11. Toxin Levels May Be Lower
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. Achalasia Symptoms May Improve
People with achalasia, a rare disorder that makes it difficult to swallow food and drink, may benefit from drinking warm water. Muscle spasms are more likely when drinking cold water, so warm and soothing beverages are recommended.
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 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:
- Damaging esophageal tissue
- Temporarily burning taste buds
- Scalding the tongue
There are potential risks of bacterial contamination and exposure to lead if you consume hot water directly from the tap. It's wise to run cold water from the tap and heat it separately, such as in a kettle, before drinking. To be safe, always allow your hot drink to cool down to a comfortable temperature before taking a sip.
Read the original article on Verywell Health
