Does Drinking Hot Water Have Benefits? Here’s What Doctors Say

The sun comes up, the alarm goes off, and it’s time to get out of bed. For many people, the first stop of the day is a warming (and energizing) cup of coffee or tea. Later on, an espresso or double caramel cappuccino may give you an extra kick to power through the midday slump. While caffeine and sugar can definitely give you a quick lift, they can also lead to jitteriness, uneven energy levels, and disrupted sleep. If you’re looking for a morning ritual without those side effects, consider drinking hot water on its own. 

Drinking hot or warm water may gently support nervous system regulation, says Dr. Maura Henninger. It can also serve as a simple, grounding ritual that supports both digestion and stress regulation—two systems that work together and are closely linked to almost every aspect of health. 

Here's what to know about the daily practice. (It's worth turning on the kettle for.)

The Potential Benefits of Drinking Warm or Hot Water

"Warm beverages have long been part of traditional wellness practices across many cultures," shares Dr. Azza Halim, M.D. “From herbal teas to warm lemon water in the morning, many people believe hot water provides unique health benefits beyond simple hydration." But what does the science say? In general, proper hydration helps the body and brain function at their best, improving mood, cognition, and energy levels throughout the day.

"Hydration itself is what drives the majority of health benefits, regardless of temperature," Dr. Halim says. "However, warm water can support digestion and circulation by relaxing smooth muscle in the gastrointestinal tract and promoting mild vasodilation." And according to Dr. Henninger, warm water is also inherently calming to your system and doesn’t feel as surprising as cold water can.

That being said, it’s important to listen to what works best for you. Dr. Henninger encourages each person to pay attention to how their individual body responds, emphasizing that drinking warm water is a supportive habit, not a replacement for other forms of nutrition. And for those who prefer cold water—go right ahead. "Feeling good and staying hydrated are what matter most," she adds. And Dr. Halim agrees: "There is no single 'optimal' temperature for health benefits."

Still interested in adopting the practice? See some of the potential benefits of drinking hot water below.

It Can Help You Feel Hydrated

Dr. Henniger notes that a cup of warm water first thing in the morning can rehydrate the body after sleep and encourages regular bowel movements. “It’s a simple, low-cost habit that can meaningfully support daily physiological rhythms,” she explains. “You’re coming out of an overnight fast and mild dehydration. Warm water can be easier on the digestive system than ice-cold water and may help 'wake up' the gut.”

From a naturopathic perspective, she adds, good hydration isn’t just about how much water you drink—it’s about how well your body can actually use it. Cold water may be just what you need after a run or working in the garden, while warm water might feel best when you’re overly wired and need to slow down. 

It Can Be Calming to Your Nervous System

According to Dr. Henninger, warm fluids can help stimulate the vagus nerve, which connects the brain to your lungs, digestive system, and other organs. The vagus nerve helps activate your parasympathetic nervous system and ease you out of a “fight or flight” mode, which can easily be your default setting on a busy or stressful day. This nerve can be stimulated in a range of ways, including gentle movement, breathing exercises, and even singing or humming. When it’s engaged, many people feel more naturally relaxed and grounded. 

“Warmth is inherently calming to the body and can help shift you into a ‘rest-and-digest' state, which is where repair actually happens,” she explains. “From a whole-person perspective, drinking warm water is a simple way to support digestion, stress regulation, and overall physiological balance at the same time.”

Dr. Henninger says that one of the best times to sip warm water is in the evening. “It signals to the body that it’s time to wind down,” she adds. Adding it to your bedtime routine can help create a ritual to let go of the day and prep for a good night’s sleep. 

It Can Help Reduce Bloating and Sluggish Digestion 

Warm water may be helpful between meals, particularly for someone who struggles with bloating, chronic tension, or constipation issues. Warm water may support digestion and circulation "by relaxing smooth muscle in the gastrointestinal tract and promoting mild vasodilation," says Dr. Halim.

However, remember that it’s not a miracle cure: “Claims that hot water dramatically boosts metabolism or burns fat are not supported by strong medical evidence,” Dr. Halim notes. “The body’s detoxification systems are primarily handled by the liver, kidneys, and lymphatic circulation. Drinking water supports these processes, but the temperature of the water doesn’t dramatically change detoxification or metabolism.”

It Can Help With Congestion

If you’re battling a cold or other infection, a cup of warm water can be a soothing treat to your body as it recovers. “Studies have shown that warm liquids may provide subjective relief of symptoms such as runny nose, cough, sore throat, and fatigue during upper respiratory infections,” says Dr. Halim. “Warm beverages may help thin mucus, improve mucus clearance, soothe irritated throat tissue, and promote hydration of respiratory mucosa.”

While it’s not a magic fix, the steam from hot water can help soothe an irritated throat and lingering congestion.