From prebiotic sodas to “sleepy girl mocktails” and lemon water touted for immunity and weight loss, the latest wellness trend making waves online is surprisingly simple: hot water.
This practice is part of a broader phenomenon where individuals are adopting elements of traditional Eastern medicine and Chinese culture, documenting their experiences on social media platforms.
One popular example is drinking hot or warm water in the morning, before breakfast. Proponents claim it improves digestion, leading to feelings of being lighter and less bloated—and, occasionally, more frequent trips to the bathroom. Some also report benefits for skin health, weight management, and even “detoxification.”
But can water alone deliver these results? Experts weighed in to aid clarify.
A Boost for the Gut
For thousands of years, practitioners of traditional Chinese medicine and Ayurveda—a holistic medical system from India—have encouraged consuming warm or hot water, both in the morning and throughout the day, to support optimal digestive function. The belief is that consuming cold foods and beverages can hinder digestion, leading to gastrointestinal discomfort like bloating, explains Jeff Gould, an acupuncturist at Johns Hopkins Medicine trained in traditional Chinese medicine.
Limited scientific research has directly explored the digestive benefits of hot or warm water. A 2016 study analyzing 60 patients who had recently undergone gallbladder surgery found that those who drank warm water a few hours post-procedure experienced faster gas expulsion compared to those who didn’t drink anything. However, the water didn’t significantly accelerate the first bowel movement—other research suggests coffee is more effective for that purpose.
Several small-scale studies suggest that cold beverages or meals may cause the stomach to empty its contents more slowly than warm or hot ones. However, experts caution that these studies are limited, and it’s unclear how—or if—this impacts how someone feels, says Linda A. Lee, a gastroenterologist at Northwell Health in Fresh Hyde Park, New York.
Despite the lack of robust scientific evidence, drinking warm water in small sips upon waking makes physiological sense, according to Lisa Ganjhu, a gastroenterologist at NYU Langone Health. Digestion slows down during sleep, she explains, and consuming anything—regardless of temperature—triggers waves of contraction and relaxation in the esophagus, stomach, and intestines. “It’s basically a signal to everything: ‘OK, wake up. We need to receive moving,’” Ganjhu says.
Folasade May, a gastroenterologist and associate professor of medicine at the University of California, Los Angeles, noted she wasn’t aware of the hot water trend’s popularity on social media. Many of her patients report easier bowel movements after drinking warm water (often with lemon) first thing in the morning. Some, she added, experience an almost immediate urge to go, though she emphasized that water temperature may not be the deciding factor; they might have the same experience with lukewarm or even cool water.
Whether stimulated by water, coffee, juice, or food, any movement through the gastrointestinal tract propels both stool and gas, May explains, which can contribute to a feeling of being “less distended, less bloated.”
Regarding claims that hot water has “detoxifying” properties, Kristen Smith, a registered dietitian and spokesperson for the Academy of Nutrition and Dietetics, clarifies that water doesn’t remove toxins—the liver and kidneys handle that.
And when it comes to weight loss, some individuals may notice a temporary dip on the scale after a substantial bowel movement, Ganjhu says. If the water is replacing sugary, calorie-laden beverages, that could lead to more sustained weight loss, May adds.
The Benefits of Hydration
It’s possible that the primary benefit of drinking warm water in the morning is simply hydration. This trend highlights the importance of adequate fluid intake for overall health and well-being.
Upon waking, you’re mildly dehydrated, so drinking water can help alleviate symptoms like hunger, headaches, and fatigue, Ganjhu explains. Over time, she says, staying hydrated softens stool and eases evacuation, helping to regulate bowel movements and reduce bloating.
There’s also evidence that increasing water intake can improve skin appearance by reducing dryness. If you haven’t been drinking enough water throughout the day, May says, regularly drinking water in the morning can help “fill that gap.”
The hot water trend, she concluded, is simply reinforcing what we already grasp: “water is really good for you overall.”
