There are many benefits to drinking warm water on a regular basis. Some key reasons why warm water is better for you include improved digestion and metabolism, weight loss support, congestion relief, and increased energy. Drinking warm water, especially first thing in the morning, can stimulate the digestive system and promote regular bowel movements. The warmth helps break down food efficiently, allowing the body to absorb nutrients better. Warm water is also believed to boost metabolism which can aid in reaching a healthy weight. Sipping on warm water throughout the day may help clear nasal congestion, promoting sinus drainage and reducing inflammation. Staying hydrated with warm fluids also prevents fatigue and lethargy, providing an energy boost. Overall, incorporating warm water into your diet is an easy way to support a number of bodily functions and maintain good health.
How Does Temperature Affect Water’s Impact on the Body?
Water is essential for nearly every bodily function, but the temperature of the water you drink can dramatically influence how it affects your health. Here’s an overview of how cold, room temperature, and warm water affect the body differently:
Cold Water
Drinking cold water forces the body to work harder to heat it up to body temperature. This places extra stress on the digestive system which has to use more energy and burn more calories to process the water. While the extra calorie burn can boost metabolism in the short term, drinking too much icy cold water can actually slow digestion. The cold temperature causes the stomach to tense up and makes the body divert blood away from the stomach to the skin to help warm you up.
Room Temperature Water
Room temperature water puts the least amount of strain on the body. It doesn’t require any extra energy to heat up or cool down which makes it easiest on the digestive system. The more neutral temperature allows the body to absorb nutrients from food and water at a normal efficient pace. However, room temperature water doesn’t offer the metabolism boosting effects of cold or warm water.
Warm Water
Warm or hot water is believed to provide the most health advantages. The elevated temperature helps improve blood flow which transports oxygen and nutrients throughout the body more efficiently. Warm water may also help relax muscles along the digestive tract which can relieve constipation and bloating. The warmth stimulates the gastrointestinal tract and promotes the breakdown of food for better absorption of nutrients. The boost in metabolism from warm water also persists after you drink it with a sustained calorie burn.
5 Science-Based Benefits of Warm Water
Here are 5 major ways research has shown warm water can improve overall health and wellbeing:
1. Better Digestion and Regular Bowel Movements
Drinking warm water, especially in the morning, helps stimulate the muscles of the digestive tract. This speeds up the time it takes to break down food and move it through the gut. The warmth relaxes the digestive tract and promotes the normal secretion of digestive juices. By supporting food breakdown and efficient absorption of nutrients, warm water keeps digestion regular. This can help prevent constipation, bloating, cramping, and gas.
In one study, participants who drank a glass of warm water first thing in the morning had significantly more frequent bowel movements compared to those who didn’t. The warm water group also reported better stool consistency and ease of passage.
2. Increased Metabolism and Fat Burn
Research indicates that drinking warm water temporarily raises resting metabolism by about 30%. A revved up metabolic rate helps the body burn more calories throughout the day, even when at rest. Over time, the increase in daily calorie expenditure can lead to weight loss. Replacing cold water with warm water is a simple way to reap this metabolism elevating effect.
One study found that participants who drank 500 ml of warm water before breakfast increased their metabolic rate by 20-30% for the next 90 minutes. Those drinking warm water burned an extra 25 more calories in that time compared to those who had cold water. Over the course of a year, this would translate to about 3 pounds of fat loss simply from the switch to warm water.
3. Congestion and Sinus Relief
The steam from a warm beverage can help clear nasal congestion from colds or allergies. Inhaling the vapor loosens mucus, thins it out, and allows the sinuses to drain. The moisture also prevents the nasal passages and throat from drying out, which can reduce coughing and post-nasal drip. The anti-inflammatory effects of warm fluids may also decrease swelling in the sinuses and ease sinus pressure.
Sipping on warm water throughout the day is a simple way to keep nasal passages moist and draining properly. This may reduce symptoms like nasal stuffiness, coughing, sore throat, and irritated sinuses. Just avoid extremely hot water which could burn or irritate throat tissues.
4. Muscle Relaxation and Pain Relief
The warmth from warm water can help relax tense muscles throughout the body. Heat stimulates blood vessels to dilate which boosts blood flow to damaged tissues. Increased circulation brings more oxygen and nutrients to tight muscles and painful areas. This helps accelerate healing and alleviate aches, pains, and cramps.
Muscle relaxation from warm water may also reduce spasms in smooth muscle tissues like the digestive tract. This can aid in relieving abdominal cramping and constipation. The comfort and soothing sensation from sipping warm water can also produce a calming effect for both the mind and body.
5. Increased Circulation and Energy Levels
Better blood flow from drinking warm water gives an energy boost throughout the day. The increased circulation delivers oxygen, vitamins, minerals, glucose and other nutrients to cells more efficiently. This fuels the body with the compounds needed for sustained energy and alertness. Proper hydration with warm liquids also prevents headaches, fatigue, and lethargy associated with dehydration.
Many people find the pleasant warmth itself to be energizing as well. The comfort of holding and sipping a warm beverage may give a psychological lift to feel more awake and motivated. Replacing cold water with warm water can thus make you feel more vibrant, energetic, and productive all day long.
Tips for Drinking More Warm Water
Here are some simple tips to help you stay hydrated and reap the benefits of drinking warm water throughout your day:
Drink a glass first thing in the morning
Make a warm glass of water part of your morning routine right after you wake up. This stimulates the digestive system and metabolism to start your day. It’s also helps keep you hydrated since we become dehydrated overnight.
Carry a thermos
Bring a thermos of hot water with you to work or when running errands. This makes it convenient to sip warm water anytime, staying properly hydrated.
Flavor with lemon, ginger or herbal tea
For variety, add slices of lemon, lime, oranges or cucumbers to your warm water. You can also brew green tea, mint tea, or ginger tea and drink it warm. This adds antioxidant benefits and great taste.
Take a warm bath or shower
Enjoying a warm bath or shower before bed is another great way to reap benefits. The exposure to heat provides full body relaxation, better sleep, and decongestion.
Use warm compresses
Applying a warm washcloth to sore muscles provides direct heat to ease aches and pains. You can also breathe in the steam of a warm towel placed over your face to clear sinus congestion.
| Benefit | Explanation |
|---|---|
| Better digestion | Warm water relaxes the digestive tract and stimulates the muscles to keep food moving efficiently. |
| Increased metabolism | Drinking warm water raises the body’s resting metabolism to burn more calories throughout the day. |
| Congestion relief | Inhaling the steam from warm water or drinks can help clear nasal passages and drain sinuses. |
| Muscle relaxation | The warmth increases circulation to deliver nutrients that alleviate aches, pains and cramps in muscles. |
| Energy boost | Better blood flow and hydration from warm water gives you more energy and alertness. |
Warm Water vs. Cold Water: Which is Healthier?
Given the benefits of warm water on digestion, metabolism, congestion, energy, and more, it’s generally considered healthier than cold water. However, there are a few advantages of cold water as well:
Benefits of Cold Water
– Provides a metabolism boosting effect for about 90 minutes after drinking it
– May burn slightly more calories throughout the day
– Can help lower body temperature on hot days or during/after exercise
– Often more refreshing and thirst quenching
Benefits of Warm Water
– Easier for the body to absorb and process
– Promotes efficient digestion
– Relaxes tight muscles and relieves pain
– Clears nasal congestion
– Improves circulation
– Prevents fatigue and dehydration
For most people, warm water is the healthier choice overall. But you can still drink cold water in moderation for a calorie burning burst and cooling refreshment during or after intense exercise. It’s ideal to avoid ice cold water with meals though since this negatively affects digestion. The majority of your daily water intake should be warm or room temperature.
Is There Such a Thing As Water That’s Too Hot?
Yes, water that’s too hot can actually do more harm than good. Here are a few issues to keep in mind regarding water that’s too hot:
– Scalding risk – Water above 130°F can cause burns to the mouth, esophagus, and stomach. Always test the temperature before drinking.
– Digestive issues – Water hotter than 160°F can damage tissues in the throat and stomach. This may cause pain, cramping, bloating, and diarrhea.
– Dehydration – Extremely hot water can paradoxically cause dehydration. You end up drinking less which reduces overall fluid intake.
– Dilution of stomach acid – High temperatures destroy the hydrochloric acid in the stomach needed to break down food and kill pathogens.
– Cancer risk – Very hot beverages have been linked to an increased risk of esophageal cancer over time.
The healthiest temperature for warm water is between 120°F to 130°F. This provides benefits without being hot enough to cause any burns or tissue damage. Always gradually cool down boiled water before drinking. It’s also best to avoid extremely hot water with meals as it can break down nutrients.
How Warm Water May Support Weight Loss
Replacing cold water with warm water may help you lose weight over time in the following ways:
Increased Calorie Burn
Drinking warm water raises your resting metabolism for about 30-40 minutes. During this time you’ll burn slightly more calories, even while sedentary. Over the course of a day, the extra calories burnt can really add up.
Appetite Suppression
Warm water helps keep you feeling full between meals which reduces calorie intake. The warmth of the water sitting in your stomach activates stretch receptors that signal satiety to the brain.
Better Nutrient Absorption
Warm water enhances digestion so your body can break down and absorb more nutrients from the food you eat. With food being used more efficiently, fewer calories are left behind to be stored as fat.
Avoiding Liquid Calories
Warm pure water has zero calories. This eliminates excess calories you’d get from sugary coffee, juices, soda, etc. when hydrating.
Making warm water your primary beverage and drinking it before meals supports weight loss on multiple fronts – burning more calories, eating less overall, and absorbing fewer calories from food.
Warm Lemon Water Benefits
Lemon juice adds great health benefits when mixed into warm water. Here are some reasons you may want to drink warm lemon water:
Vitamin C
Lemon juice is packed with immune boosting vitamin C. Adding just 1 lemon to a glass of warm water covers about 30% of your daily vitamin C needs.
Antioxidants
Lemons contain plant compounds like hesperidin and diosmin that have antioxidant and anti-inflammatory effects in the body.
Digestion and Gut Health
The citric acid in lemon stimulates digestive juices which aids the breakdown of food and absorption of nutrients. This also helps keep the gut healthy.
Detoxification
Some evidence suggests lemon water supports enzyme production in the liver to help it filter toxins more efficiently.
Kidney Stone Prevention
Citrate from lemons may bind to calcium in the urine to form stones less easily. This reduces risk of painful kidney stones.
Adding just a squeeze of lemon to your warm water provides extra nutrition and health benefits. But be mindful of your tooth enamel as lemon water can erode it over time if overconsumed.
Should You Drink Warm Water Before Bed?
Here’s an overview of the potential benefits and drawbacks of drinking warm water before bedtime:
Possible Benefits
– May promote relaxation and sleep due to the soothing warmth
– Helps rehydrate before a long overnight fast
– Aids digestion from the earlier evening meal
Potential Drawbacks
– Frequent urination from increased fluid intake
– Heartburn symptoms if you have acid reflux
– Disrupted sleep due to nighttime awakenings to pee
Overall, having a glass of warm water before bed is usually fine and can be beneficial. But you’ll want to drink it at least 2 hours before lying down. This gives your body time to absorb the fluid and for your bladder to empty most of it beforehand. You also may need to reduce your portion size to 4-6 oz. to avoid frequent urination. This prevents sleep interruptions while still helping you rehydrate.
Those with acid reflux or urinary problems may need to avoid late night fluids altogether. As always, listen to your own body’s response.
Warm Water vs. Tea: Which is Better?
Here’s a quick comparison of some of the key differences between drinking plain warm water versus tea:
Warm Water
– No calories
– No caffeine
– No acidity
– Simple to make
– Hydrates efficiently
– Can be flavored if desired
Tea (green, black, herbal)
– Provides antioxidants
– May have caffeine
– Often contains beneficial compounds like polyphenols, EGCG
– Adds variety of flavors
– May aid mental alertness and focus
Both warm water and warm tea have their own merits and can be part of a healthy lifestyle. Tea offers more antioxidant benefits which may help prevent disease. But the caffeine and acids in some teas may not be appropriate before bedtime or for those sensitive to these compounds. Plain warm water is soothing, calming, and ideal for hydration.
Should You Boil Water Before Drinking?
Boiling water is recommended before drinking it in certain situations:
When camping outdoors
Boil any fresh water from streams or lakes to kill bacteria, viruses, and parasites that could make you sick. Let it cool before drinking.
In areas with water quality concerns
If traveling where the tap water cleanliness is questionable, boil water first to sanitize it.
During boil advisories
If local authorities issue a boil notice due to contamination in the municipal water, boil all tap water for 3-5 minutes before use.
However, there’s no need to boil water if it comes from a trusted clean source. The CDC notes that boiling water unnecessarily concentrates any harmful contaminants if they are already present. Water from your home or office tap in developed nations is safe to drink directly. But it’s still better to avoid extremely hot boiled water for your health. Let it cool down to a pleasant warm temperature before consuming.
Conclusion
Drinking warm water provides many evidence-based benefits for digestion, congestion relief, metabolism, energy levels, and overall health. Replacing cold water with warm/hot water can stimulate the digestive tract, relax tight muscles, loosen mucus, rev up your metabolism, and improve circulation. Sipping warm water in the morning and throughout the day hydrates the body efficiently while supporting vital bodily functions. Avoid water that is dangerously hot to prevent scalding or tissue damage. But when maintained at the proper warm temperature, increasing your warm water intake provides an easy way to boost health and wellbeing.
