What happens to your body when you drink hot water first thing in the morning

Hot water not only warms you, but can also improve your health. Learn how incorporating warm water into your daily routine can improve hydration, boost your metabolism, and provide soothing comfort.

1. You are more hydrated

Drinking enough water throughout the day is essential for maintaining good overall health and preventing dehydration, which occurs when the body does not absorb enough fluids. Hydration directly impacts:

• Neurological function
• Digestion
• Skin health
• Kidney function

Drinking warm water (especially during the cold winter months) has a calming psychological effect, encouraging you to drink more water and replenish lost fluids.

2. You shiver less in the cold

Drinking warm water when the temperature drops can help reduce shivering by regulating the body’s core temperature. Ingesting hot liquid may temporarily increase the body’s internal temperature, which could reduce the body’s need to shiver to generate heat.

Experts note that the benefits of drinking hot water increase with the amount consumed. Additionally, drinking lukewarm water while exercising in cold weather can have a positive impact on performance and comfort levels.

Drinking lukewarm water can also help prevent mild hypothermia.

3. Your circulation is stimulated

Heat and heat dilate blood vessels and improve circulation in the body. This is why thermal therapies like saunas and hot baths are often prescribed for various health benefits, including circulation.

Drinking hot or lukewarm water can work the same way. Although the heat temporarily warms the inside of your body, drinking hot water regularly can promote blood circulation. However, more evidence is needed.

4. Your pain may be reduced

A warm drink can relax muscles and help reduce pain. 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 warm water may also reduce pain, although more research is needed.

5. It May Offer Weight Loss Aid

Drinking more water is a popular tactic to promote weight loss because the metabolic process requires adequate fluid intake. Hot water can be a plus because it increases body temperature and activates metabolism.

A 2023 study found that drinking 6 to 8 ounces of warm water rather than plain water may promote weight loss, with increased benefits seen in a small sample of 50 adults over three months. The study builds on previous research reporting similar improvement in weight management.

6. Digestion may improve

The digestive system needs hydration to properly move food through the body and maintain balance in the gut. Drinking warm or hot water aids digestion by relaxing the muscles of the gastrointestinal tract and keeping the system functioning properly. Some case studies have shown that drinking hot or warm water before a meal helps digestion.

Animal research suggests that drinking warm water during cold seasons promotes a healthy intestinal 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 insufficient fluid intake. Drinking warm or warm water may further promote regularity of bowel movements.

Some research shows that drinking 98.6 degrees F warm water positively supports the gastrointestinal system and bowel movements.

8. Nasal congestion will disappear

Steam inhalation is a popular home remedy for clearing nasal congestion, and drinking tea is often recommended when feeling unwell.

Inhaling the steam and drinking a warm beverage (such as water) can help relieve nasal congestion by clearing mucus and unclogging the sinuses. Some evidence suggests that it strengthens the immune system, which helps fight infections while easing symptoms.

9. You will support the functioning of the nervous system

The body’s central nervous system needs hydration to function properly. Not drinking enough fluids can negatively impact certain brain functions and mood regulation. One study found that drinking enough water promoted brain activity during challenging activities and reduced reported levels of anxiety.

10. You will feel less stress

Staying hydrated can 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 experience other positive emotions.

A 2025 study suggests that drinking hot liquids in cold weather can have a positive impact on depression, reduce stress levels and reduce the frequency of insomnia.

11. Toxin Levels May Be Lower

Various detox programs and products claim to remove toxins from the body. Some experts claim that drinking hot water could be one of these detoxification methods. They theorize that by increasing the body’s internal temperature (and triggering sweating), drinking hot water helps expel toxins.

Drinking more water generally helps support kidney health by diluting waste products in the blood. Additionally, rheumatologists (healthcare providers who specialize in treating inflammatory diseases of the musculoskeletal system) have noted that drinking water is essential for flushing the body, fighting inflammation, and maintaining joint lubrication.

12. Achalasia Symptoms May Improve

People with achalasia, a rare condition that makes it difficult to swallow food and drinks, may benefit from drinking warm water. Muscle spasms are more likely when drinking cold water, so warm, soothing drinks are recommended.

What is the best time of day to drink hot water?

The best time of day to drink hot water is a personal preference. Hot water right after waking up is an alternative hot drink to coffee. Others note that sipping warm water right before bed is a soothing way to relax and get 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 some teas contain caffeine, which can lead to 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 met whether you’re sipping on a hot cup of tea, clear broth, or water.

Potential risks

The practice of drinking warm or hot water is generally considered safe. Nonetheless, there are some potential risks and safety measures to consider when handling beverages at hot temperatures, such as:

There are potential risks of bacterial contamination and lead exposure if you consume hot water straight from the tap. It is wise to run cold water from the tap and heat it separately, for example in a kettle, before drinking it. To be safe, always allow your hot beverage to cool to a comfortable temperature before taking a sip.