When we think of sipping a glass of water, we often think of a fresh, ice-cold drink to quench our thirst.
But what if we told you that drinking warm water actually comes with a lot of health benefits? It may not taste as refreshing, but this small switch can completely redefine how you feel day to day.
While research is still ongoing, we’ve compiled a list of 15 potential benefits of drinking hot water to help you understand what it may do for you. So, let’s get into it!
The benefits of drinking hot water
As research into hot water and its effects on the body is ongoing, we don’t yet have enough evidence to make strong claims.
Instead, we’ll be discussing anecdotal evidence and claims by health advocates, so take these with a pinch of salt and try it out to see if and what benefits you experience.
1. Helps you stay hydrated
The biggest and most obvious benefit of drinking warm water is that it helps you to stay hydrated throughout the day.
The NHS suggests drinking 6-8 glasses of water a day to stay on top of your fluid levels and improve concentration, energy, and your overall wellbeing. Eating foods rich in water, such as certain fruits and vegetables, also counts toward your daily intake.
Since ice-cold water can shock the system or irritate sensitive teeth, you may find it easier to drink more water when it’s warm, helping you digest more fluids during the day.
2. May support digestion
Drinking warm water after meals may feel soothing and can contribute to healthy digestion by supporting your overall fluid intake.
Water helps to break down food, absorb nutrients, and move waste through the body, but some research suggests that warm water can help stimulate bowel movement better.
For example, one study found that drinking warm water after surgery helped intestinal movements.
3. May help relieve constipation
Similar to the point above, warm water can help soften bowel movements, making stool easier to pass when a person is constipated.
Since low fluid intake makes constipation worse, increasing hydration levels, eating more fibre, and moving your body more help relieve constipation symptoms.
4. Can soothe a sore throat
Warm water is often recommended for a sore throat, as it can help soothe symptoms.
The NHS recommends drinking hot water with lemon to help ease a sore, scratchy, or dry throat. Doing so helps keep your throat moist, making it easier and less painful to swallow or eat.
A small study on hot drinks and cold symptoms found that a hot drink provided immediate and sustained relief from symptoms such as sore throat, cough, runny nose, chilliness, and tiredness. Just don’t use it as a cure!
5. Can help you feel warmer
Another common benefit of drinking warm water is that it helps you warm up quickly after being out in the cold or sitting in a chilly room.
Not only does heat help warm your body and hands, but water is also needed for normal body temperature regulation, supporting normal physical and cognitive functions.
Current research into hot drink ingestion in cold conditions suggests warm drinks may influence thermal comfort, partly through internal temperature sensing. Plus, who doesn’t love a warm drink when it’s chilly outside!
6. May ease nasal congestion
Just as warm water can help ease sore throat symptoms, it can also help ease nasal congestion when someone develops a cold.
One study found that drinking hot fluids temporarily increased nasal mucus velocity, likely due in part to inhaling the steam from the cup, opening up your airflow. That’s why a lot of people recommend breathing in a bowl of steam when you’re ill.
However, this only provides short-term comfort, so make sure you’re taking meditation for your symptoms as well.
7. Can boost the immune system
Regular hydration supports normal immune function and helps keep mucous membranes moist, which are part of the body’s first line of defence.
By drinking warm water throughout the day, you can keep the throat, nose, and airways moist, and adding lemon can provide a small amount of vitamin C, which plays a role in normal immune function.
8. May improve nervous system function
Your brain and nervous system rely on proper hydration to function well.
Not drinking enough water can negatively affect mood, attention, memory, and reaction time. While hot water is not a direct treatment for nervous system issues, drinking it regularly can help you maintain your daily fluid intake.
One study found that rehydrating after water supplementation also helps support concentration, mood, and cognitive performance, helping people overcome tiredness and brain fog.
Another study also showed that drinking water regularly can help relieve anxiety and cope better with stress. Warm water, in particular, can also have a soothing effect, helping us regulate emotions before tasks.
9. It’s a good base for healthier hot drinks
Instead of reaching for sugary drinks to see you through the day, you can pair warm water with plenty of herbs to create a calming, satisfying drink that keeps you going.
Some great options include:
- Hot water with lemon
- Hot water with mint
- Hot water with ginger
- Herbal teas (peppermint tea, jasmine tea, chamomile tea, etc.)
Not only are some of these a source of vitamins and natural sugars, but they also help you cut down on your caffeine and artificial sugar intake while still enjoying a warm, comforting drink.
10. May improve skin health
Drinking the daily recommend intake of water may help support normal skin hydration, especially if you don’t usually drink much water during the day.
That’s because water can help flush toxins and improve circulation, making your skin look more vibrant and less prone to spots. Of course, a healthier diet is also needed to improve skin health.
11. Can improve relaxation before bed and sleep quality
Drinking a glass of warm water or a warm drink before bed can help create a sense of calm and relaxation, so people can wind down more quickly.
Since caffeine can actually keep you awake, replacing tea or coffee with plain hot water or caffeine-free herbal tea may be helpful. A systematic review found that caffeine reduced total sleep time and sleep efficiency, while research into bedtime routines suggests consistent routines can support better sleep habits.
One good habit to start is drinking chamomile tea before bed, as some studies show that it can help improve sleep quality. Just avoid drinking too much right before bed, as this may lead to many toilet trips.
12. May act as a natural detox
Water helps to support the body’s organs and natural functions.
For example, the liver and kidneys process and remove waste, and by drinking plenty of water throughout the day, you can help these organs function at their full potential.
That’s because drinking enough water causes you to have more bowel movements, helping the kidneys flush out waste through urine.
13. Can support weight management
Drinking water can help people reduce their intake of sugary drinks before meals, which is a major contributor to unhealthy weight gain.
So while drinking hot water doesn’t help you lose weight on its own, it can help you reduce high-calorie coffees or frequent snacks.
Some studies have explored water-induced thermogenesis, with one study finding that drinking 500ml of water increased metabolic rate. Drinking warm water before or after meals can even help you feel fuller quicker, so you can manage food intake and cravings.
14. May ease bloating
Warm water can help ease symptoms of bloating, especially if it’s linked to constipation or low fluid intake.
While bloating can be caused by numerous factors, such as constipation, gas, food intolerances, and digestive conditions, a warm drink can help soothe the stomach, though it shouldn’t be treated as a cure.
Drinking enough water during the day or when bloating symptoms arise can support bowel regularity, which may help when bloating is linked to constipation.
15. Can increase blood flow
While warm water isn’t proven to directly increase blood flow, it can support the body’s normal circulation and cardiovascular function.
Since hot water acts as a vasodilator, it can dilate blood vessels, improving circulation throughout the body. The National Kidney Foundation states that water helps blood vessels stay open so blood can move through the vessels to carry nutrients to the kidneys.
How hot should drinking water be?
When drinking hot water, make sure it’s between 130 and 160 °F (or 54.4 and 71.1 °C) to avoid scalding your tongue and burning the roof of your mouth.
Anything above these temperatures will cause you to burn yourself, so make sure you stick to this guidance. It’s always best to let your drink cool down for a few seconds before drinking it, as a precaution.
Invest in your health with a hot water cooler today
Placing a water cooler in your office or home is an easy way to improve your daily water intake.
At Cool Water Company, we provide hot-water boilers so you can brew herbal tea or warm drinks in seconds! Get in touch today to begin your free trial.
Drink your way to better health.