Is it Safe to Drink Warm Water in the Morning?

December 14, 2025 •

5 min read

According to a 2014 study published in PLoS One, not drinking enough water can have a negative impact on mood and emotions. Starting your day with a hydrating glass of warm water is a practice favored in traditional medicine and modern wellness circles, but its safety and efficacy are often questioned.

Quick Summary

This article explores the safety and potential benefits of drinking warm water first thing in the morning, detailing its effects on digestion, hydration, and overall well-being. It differentiates between anecdotal claims and scientific evidence, including potential risks like burns and overhydration, to help readers make an informed choice.

Key Points

Generally Safe: Drinking comfortably warm water in the morning is generally safe, provided it is not hot enough to cause burns.
Aids Digestion: Warm water can help stimulate the gastrointestinal tract and soften stool, assisting with bowel movements and constipation.
Improved Circulation: The warmth can act as a temporary vasodilator, expanding blood vessels and improving blood flow throughout the body.
Avoid Hot Tap Water: Always heat cold, filtered water rather than using hot water directly from the tap, which may contain higher levels of heavy metals.
Hydration is Key: The most significant benefit is promoting hydration, which is crucial for all bodily functions, regardless of water temperature.
Listen to Your Body: Individuals with certain conditions like acid reflux may experience discomfort, so it is important to pay attention to your body's signals.

Understanding the Effects of Warm Water on Your Body

Drinking warm water in the morning is a practice with roots in traditional medicine systems like Ayurveda, but its benefits are also discussed in modern health contexts. Waking up dehydrated after a night's sleep, your body needs fluids to kickstart its functions. A glass of warm, not hot, water can be a gentle way to rehydrate and begin the day. The temperature can feel comforting and may encourage greater fluid intake, a key aspect of good health regardless of the specific temperature.

Potential Benefits of a Warm Water Morning Routine

Many proponents suggest that a warm glass of water in the morning offers several health benefits. While some of these claims are supported by limited scientific evidence and more research is needed, anecdotal reports and traditional practices highlight several positive effects.

Improved Digestion and Bowel Movements

Stimulates the GI tract: Warm water is believed to stimulate the gastrointestinal (GI) tract, helping to relax digestive muscles. This can promote regular bowel movements and ease constipation, a common issue often caused by dehydration.
Softens stool: By aiding in hydration, warm water helps to soften stool, making it easier to pass and reducing discomfort.

Enhanced Blood Circulation

Vessel dilation: The warmth from the water acts as a vasodilator, temporarily widening blood vessels to improve circulation. While the effect is temporary and more sustained benefits come from exercise, it can help with oxygenation of tissues.
Nutrient transport: Better blood flow facilitates more efficient transport of nutrients and oxygen throughout the body.

Nasal and Throat Congestion Relief

Thins mucus: For those with nasal or throat congestion, drinking warm water can help thin mucus, making it easier to clear. Inhaling the steam from a warm cup can also be soothing and aid in decongestion.

Reduced Stress and Improved Mood

Soothing effect: A warm beverage can have a calming and soothing effect on the nervous system, which may help reduce stress levels. This is partly a psychological comfort from the warmth, contributing to a sense of well-being.

Risks and Considerations: Is It Always Safe?

While generally safe, there are some important considerations and potential risks to be aware of when drinking warm or hot water regularly.

The Danger of Scalding

The most significant risk is burning or scalding the sensitive tissues in your mouth, throat, and esophagus if the water is too hot. It's crucial to test the temperature to ensure it's comfortably warm, not boiling. Health experts often recommend water between 130 and 160°F (54 and 71°C), though many prefer a cooler temperature for comfort.

Nutritional and Digestive Impact

Nutrient absorption: Consuming extremely hot water right before or during a meal might affect the absorption of certain nutrients. Some sources suggest waiting at least 30 minutes after drinking warm water before eating.
Acid reflux: Individuals with conditions like acid reflux or gastritis may find that warm water, especially on an empty stomach, can exacerbate their symptoms.
Heavy metals: A less-known but important risk is that hot tap water can have higher concentrations of heavy metals like lead. Always start with cold water and heat it using a kettle or stove to ensure safety.

Overhydration Concerns

Excessive fluid intake, even of warm water, can lead to overhydration, which can dilute the body's electrolytes. This is a rare occurrence for most people but something to be mindful of with high fluid consumption.

Warm Water vs. Cold Water for Morning Hydration

The debate over the ideal water temperature for morning hydration often pits warm water against cold water. Both have potential advantages depending on individual goals and preferences.


Feature	Warm Water	Cold Water
Digestion	Can help relax the GI tract and aid in smoother digestion.	May cause temporary vasoconstriction, but the impact on digestion is minor for most.
Metabolism	Proponents suggest a slight boost via thermogenesis, but the effect is minimal and not universally proven.	Can trigger a slight increase in metabolism as the body uses energy to warm the fluid.
Hydration Speed	Absorbed smoothly and is easier on the system for some people.	Absorbed more quickly by the body, making it ideal for rapid rehydration after exercise.
Comfort	Often found to be soothing and calming, particularly on an empty stomach.	Highly refreshing and invigorating, especially in warm climates or after exertion.
Safety	Requires caution to avoid burns from water that is too hot.	Generally safer regarding temperature, but can be a shock to sensitive digestive systems.

How to Safely Incorporate Warm Water into Your Routine

For those interested in exploring the benefits, here is how to safely make warm water part of your morning routine.

Use clean, filtered water: Start with cold, filtered tap water and heat it in a kettle or on the stove. Do not use hot water directly from the tap due to potential contaminants.
Ensure a safe temperature: Let the water cool to a comfortably warm temperature that won't scald your mouth or throat.
Drink on an empty stomach: For the potential digestive benefits, consume your warm water first thing in the morning, before eating.
Sip slowly: Drink the water slowly, rather than gulping it down, to allow your body to absorb it effectively.
Consider additions: To enhance the experience, you can add a slice of lemon for flavor and vitamin C, or a small piece of ginger. Avoid excessive sugar or artificial sweeteners.

Conclusion

Drinking warm water in the morning is a simple, low-risk habit that can help with hydration, digestion, and overall comfort for many people. While some of the more ambitious health claims, such as significant metabolism boosting or detoxification, lack robust scientific backing, the general act of staying well-hydrated is undeniably beneficial. The key is to ensure the water is a safe, comfortable temperature and to listen to your own body's response. Paired with other healthy habits, a morning glass of warm water can be a gentle and soothing way to support your wellness journey.

If you have any underlying medical conditions, such as acid reflux or kidney issues, it is always best to consult a healthcare provider before making significant dietary or routine changes.

Authoritative Source

For more information on the benefits and risks associated with drinking hot water, consult this resource from a reputable health publisher: What Are the Benefits of Drinking Hot Water?

Frequently Asked Questions

While some studies suggest that drinking water can temporarily boost your metabolic rate, the effect is minimal. Drinking warm water before a meal can also help you feel full, potentially leading to reduced calorie intake. However, it is not a magic bullet for weight loss and should be combined with a balanced diet and exercise.

Yes, adding a squeeze of fresh lemon to warm water is a popular variation. Lemon provides a source of vitamin C and antioxidants, though be aware that the acidity can be harsh on tooth enamel if consumed frequently.

For most people, overall daily water intake is more important than the specific temperature. Some studies suggest slightly chilled water is absorbed quickest for rehydration, especially after exercise, while some find warm water easier to drink on an empty stomach. The best temperature is often a matter of personal preference.

It is generally recommended to rinse or brush your teeth before drinking anything in the morning to remove bacteria that has accumulated overnight. For best oral hygiene, have your glass of water after brushing.

You should drink water at a comfortably warm temperature that will not burn your mouth or throat. Recommendations often cite a range between 130°F and 160°F (54-71°C), but it's best to allow boiled water to cool significantly before drinking.

Drinking water in general helps with bloating by aiding digestion and keeping the digestive tract moving smoothly. Warm water, in particular, may have a soothing effect on stomach muscles, helping to alleviate discomfort.

Side effects are rare with moderate intake at a safe temperature. The primary risks are burns from excessively hot water or, in rare cases of overconsumption, electrolyte imbalance. Those with acid reflux should also be cautious.