Are there health benefits to drinking hot water?

It’s well-established that drinking water is crucial for your health. 

Our bodies are made up of about 60% water, and almost all of the cells in our bodies need water to function. 

Recently, it’s become trendy to drink water that’s been boiled or warmed, with some claiming that it may help you lose weight, improve digestion, reduce stress or even relieve constipation.

The concept of drinking plain hot water — not coffee or tea — has roots in traditional Chinese medicine. The idea is that warm water may balance your body’s chi, or vital life force.

While there are few downsides to replacing your ice water with a steaming cup of boiled water, warmed water has few scientifically proven benefits over a chilled glass.

Read on to learn more, including how to try drinking hot water.

Benefits of drinking hot or warm water

Whether the water you drink is cold, hot or room temperature, it helps you stay hydrated. Water helps our bodies perform many crucial functions.

"Hydration is something that we have to have to ensure that our bodies are staying healthy and all of the chemical reactions can occur,” says Lindsey Wohlford, a wellness dietitian at UT MD Anderson.

Generally speaking, it’s recommended that women drink about 11 cups of healthy, unsweetened fluids a day, while men should get about 13 cups, Wohlford says. But you may need more or less fluid based on other factors, such as:

• Age
• Weight 
• The temperature and humidity 
• Underlying medical conditions, such as cancer

You may also need more fluids if you’re exercising strenuously, are pregnant or are breastfeeding.

But while drinking enough water is important, the temperature of that water is mostly insignificant, Wohlford says.

Drinking hot water may help you ease nasal congestion

“You have probably heard your mom say that if you've got a cold, drinking any kind of warm liquid can loosen nasal congestion and provide some relief,” Wohlford says. “You could drink water. You can also drink things like hot tea or even coffee.”

Yes, you can use a cup of steaming water to loosen clogged sinuses by holding and inhaling some of the vapor. This may help soothe your sore throat, as well as relieve a runny nose or even a sinus headache.

Hot water may help relieve constipation

Some research suggests that people may find that a warm drink may prompt the body to have a bowel movement.

Dehydration is a common cause of constipation. Drinking water is often an effective way to relieve and prevent constipation because water helps soften stool and makes it easier to pass. It may help improve the frequency and consistency of your bowel movements.

More important than the temperature of your water, Wohlford says, is getting enough fiber in your diet and staying physically active. Both support healthy digestion.

Hot or warm water may help reduce stress and promote relaxation

Staying hydrated has been shown to improve mood and relaxation levels. Additionally, some research suggests drinking warm liquid may help with relaxation by stimulating the vagus nerve that connects the gut-brain axis. The gut-brain axis is a communication pathway linking the central nervous system to the enteric nervous system (your gut). But this research is not definitive.

“For some people, that may help reduce feelings of stress or provide a sense of calm, but not necessarily for everyone,” Wohlford says.

Drinking hot or warm water may improve digestion

Wohlford says there’s not much scientific evidence that can support this claim. While drinking liquids is important for digestion and eliminating waste from your body, the temperature of the water is not.

Some claims online suggest that drinking hot water may specifically be beneficial to people with gastroesophageal reflux disease (GERD) and other conditions that cause swallowing difficulty by helping with digestion.

“There is a little bit of research out there that does indicate that it can help with swallowing, as well as with GERD,” Wohlford says. “In some cases, with GERD, too many liquids can actually increase reflux, especially if you're drinking a lot of liquid along with a meal. It can put excess pressure on that lower esophageal sphincter, causing you to have some of that reflux.”

She recommends keeping meal portions and bite sizes smaller instead, which may help relieve additional pressure. If you have difficulty swallowing, see a medical professional for a proper diagnosis and treatment.

Hot water may improve central nervous system function

The reasoning behind this claim is that dehydration — not getting enough water — can have negative effects on your central nervous system, affecting your mood and brain function.

Your brain requires hydration like all the other organs, Wohlford points out. Some of the first symptoms of mild dehydration are lethargy and headaches, both of which involve our central nervous system.

Getting enough water to stay hydrated is important to stay alert and headache-free.

Some research suggests that warm water may be beneficial for central nervous system function, but Wohlford says more research is needed.

Hot or warm water may improve circulation

When your muscles ache, you may apply a heat pack for relief. That’s because applying heat externally to areas of pain or soreness causes vasodilation, or the widening of veins and arteries. This allows more blood to pass through and speed healing from an illness or injury.

But the same isn’t true for drinking hot water. The difference is where the source of heat is coming from, and remembering that the heat is localized to the area in which it’s applied.

“Our bodies are really good at regulating their own temperature,” Wohlford says. “When we are putting something warm on our body externally, the body can't regulate the temperature of that external thing as easily. But it is going to regulate what it ingests.”

In other words, your drink may be hot, but your body will quickly cool it down to your internal core temperature.

“So no, hot water that you drink will not expand arteries and veins and increase circulation throughout your body,” Wohlford says.

Drinking warm or hot water may detoxify your body

Drinking increased amounts of water at any temperature is touted in some corners of the internet as a healthy part of a “detox diet,” either to remove toxins from your body or for weight loss.

However, there’s no evidence to support its effectiveness. Our bodies already remove toxins naturally. And, any weight loss is due to fluid loss. That means you won’t lose much weight and it won’t be gone for long.

Following such a detox diet can be dangerous if it calls for complete fasting other than water or other liquids. It can lead to:

• Electrolyte imbalances
• Fatigue
• Vitamin or mineral deficiencies
• Diarrhea and other gastrointestinal issues

Benefits of drinking hot water vs. cold water

There’s really no benefit to drinking water at a certain temperature.

"The important part is to drink water or other unsweetened liquids to maintain your body hydration, so it can do the jobs that it needs to do,” Wohlford says.

How to try drinking hot or warm water

Other than making sure the water is not too hot, there’s no harm in trying this trend. Hot water by itself is hydrating.

If that doesn’t sound tasty, consider adding real lemon, lime or other fruit, vegetables or herbs for flavor. Any of those will add some — though not much — nutrients like vitamin C to your drink.

Wohlford points out that, as long as you don’t overdo it, drinking hot coffee or tea has been shown to have some health benefits, such as providing antioxidants and other phytonutrients.

Frequently asked questions about the benefits of drinking hot water

Here are some more commonly asked questions about drinking hot water.

Which is the best time to drink hot water?

Your body needs water throughout the day, but it's better to get your fluids earlier in the day.

If you wait until bedtime, you’re more likely to need to use the restroom in the middle of the night, Wohlford says. People with certain medical conditions are also more likely to experience interrupted sleep.

Are there any risks to drinking hot water?

The only risk is making the water too hot, which can scald your mouth and the tissue inside your esophagus. If you boil it, make sure to wait a few minutes to let it cool down to a temperature that feels comfortable, no more than 150°F (65.6°C).

Wohlford also points out that some research shows repeated burns to this tissue have been linked to esophageal cancer.

What happens if you drink hot water daily?

Some research shows that drinking very hot liquids over time may contribute to esophageal cancer by repeatedly scalding the tissue in your esophagus. But more research is needed to understand this link.

To reduce any risk, drink liquids at temperatures less than 150°F.

Is cold water bad for you?

No, it's not bad for you. It's a way to hydrate.

If you have dental cavities or certain conditions that affect your mouth or throat, you may be sensitive to either hot or cold. Also, some cancer treatments can make your mouth or throat more sensitive to different temperatures.

"Make sure to adjust the temperature of what you're drinking to ensure it's comfortable for you,” Wohlford says.

The most important thing? That you drink water

Remember, drinking water at any temperature will keep you hydrated. But if you enjoy drinking hot water, it’s safe to give it a try. Just make sure the water isn’t too hot for you.

Request an appointment at UT MD Anderson online or call 1-877-632-6789.