Health Benefits of Drinking Hot Water

Published February 4, 2026 11:16AM

Can sipping a cup of steaming hot water significantly boost your digestion and keep your gastrointestinal (GI) tract functioning smoothly? Is it indeed superior to cold or room-temperature water? There’s Buzz on TikTok about the “Chinese hot water trend”—a practice rooted in traditional Chinese medicine advocating for warm water consumption to support overall health. But are these claims valid?

To find out, we explored research and consulted a sports dietitian for insights.

Is Hot Water Truly Beneficial for Your Health and Well-Being?

In the realm of Chinese herbal medicine, warm or hot water is favored over cooler options, as it is believed to promote spleen health and reduce stomach bloating and facial puffiness.

Nyree Dardarian, a sports nutrition expert and director of human nutrition at Drexel University, emphasizes that water—regardless of its temperature—provides hydration. Men should aim for about 15.5 cups of fluids daily, while women should target 11.5 cups, as noted by the Mayo Clinic. Dardarian assures that hot water hydrates just as effectively as cold water.

However, misconceptions about hot water’s benefits persist, particularly the idea that it can “melt” fat. Dardarian dispels this myth, noting it also does not possess detoxifying properties.

While research on hot water consumption is somewhat limited, there is some evidence suggesting that warm water, particularly on an empty stomach, can enhance gastric motility, meaning it may facilitate the movement of food through the GI tract. This could explain why some individuals report more regular bowel movements after consuming warm water, according to Dardarian. Warm liquids may also help relax stomach muscles, potentially alleviating bloating and constipation.

Drinking warm water just before meals can slow gastric emptying—the digestive process where food transitions from the stomach to the small intestine. Dardarian explains that warm water increases the volume of contents in the stomach and activates stretch receptors that signal fullness. Consequently, this may extend the time food remains in the stomach before moving on to the small intestine.

This delayed digestion can be beneficial for stabilizing blood glucose levels. While temporary spikes in blood sugar are normal, keeping levels consistent helps prevent energy dips, hunger pangs, and mood fluctuations, Dardarian points out.

Could Hot Water Enhance Your Exercise Performance?

Unfortunately, drinking hot water isn’t likely to transform you into an elite athlete. Cold water, in fact, can effectively lower your core body temperature, which helps maintain high performance levels for extended periods, as mentioned by Dardarian. Therefore, while hot water remains hydrating, it may not contribute to Personal Records (PRs).

Dardarian advises against consuming hot water during workouts, especially in warm climates, as chilled or room-temperature water is better suited for regulating body temperature.

During exercise, dehydration can negatively affect your strength and power, motor control, and concentration. Opting for cooler water can enhance your chances of staying sufficiently hydrated. Think about your last intense workout—how likely were you to reach for a hot beverage afterwards? Dardarian notes that most individuals prefer drinking larger quantities of water when it’s at room temperature or chilled.

However, if warm water—perhaps with a splash of lemon or orange—encourages you to drink more fluids during your workouts, then stick with it. “Studies show that many people live in a constant state of mild to moderate dehydration, leading to fatigue and sluggishness,” notes Dardarian.

In conclusion, if drinking hot water is your secret to hydration, “then go for it,” she suggests.
Outside of workouts, hot water can provide a comforting experience. As Dardarian notes, “It can be part of a calming routine in the morning or before sleep.”

Interested in more health articles from Outside? Sign up for the Bodywork newsletter. Ready to challenge yourself? Join the You vs. The Year 2026 Challenge here.