Ever heard someone say, “Start your day with hot water, it helps with weight loss!”?
It’s a popular idea. Many people believe drinking hot water can boost metabolism, reduce hunger, and speed up weight loss. But is there any truth to it? Or is it just another wellness myth?
Let’s break it down in simple words, so you understand what really happens when you sip on hot water, and how much it can actually help on your weight loss journey.
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Why Do People Believe Hot Water Helps With Weight Loss?
1. It Might Boost Your Metabolism (A Little)
When you drink hot water, your body works to bring it down to your internal temperature. This process is called thermogenesis, and it burns a tiny bit of energy.
A study once showed that drinking water (any temperature) could increase your metabolic rate by up to 30%. But here’s the thing: the study didn’t focus only on hot water. So while hot water might help slightly, the actual calorie burn is small.
Bottom line? Don’t expect hot water alone to melt fat. But every little bit of support helps when paired with the right habits.
2. It May Help Control Your Appetite
Hot water can make you feel full. Drinking a warm glass before meals might reduce how much you eat. Plus, warm liquids can have a calming effect on the stomach, which some people find soothing when they’re trying to manage cravings.
In one study, people who drank water before meals lost more weight than those who didn’t. Again, it wasn’t just hot water, but it shows that being well-hydrated matters when you’re trying to eat less.
Tip: Try sipping hot water 20–30 minutes before meals. You might end up eating smaller portions without even trying.
3. It Keeps You Hydrated
This one’s simple. Drinking enough water helps your body run properly. Hydration supports:
- Better digestion
- Reduced bloating
- Clearer hunger signals (so you don’t mistake thirst for hunger)
- Improved fat and carb metabolism
Whether it’s hot or cold, water keeps your body on track. If you prefer hot water, and that helps you drink more, go for it!
But Is Hot Water Better Than Cold Water?
The truth? There’s no clear winner.
Whether you drink hot or cold water, the calorie-burning effect is very small. Thermogenesis happens either way because your body always works to adjust the water to your internal temperature.
So if someone tells you that hot water burns more fat than cold water, that’s more myth than fact.
Here’s what really matters: Drink water regularly. If hot water feels more satisfying or comforting, it can become a helpful part of your weight loss routine.
When Should You Drink Hot Water?
Try these simple times:
- In the morning: To wake up your system
- Before meals: To help with appetite control
- Throughout the day: To stay hydrated, especially in cooler weather
And if plain hot water feels boring, try these natural add-ins:
- Lemon: Adds vitamin C and a zesty flavor
- Ginger: Supports digestion and gives a mild kick
- Mint leaves: Refreshing and calming
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- Why is Drinking Enough Water Important?
- The Science of Hydration: Beyond Water—Electrolyte Balance and DIY Hydration Solutions
Combine It With Other Healthy Habits
Drinking hot water alone won’t lead to major weight loss. But when it becomes part of a bigger healthy lifestyle, it supports your goals.
Pair it with:
- Balanced Diet: Focus on a diet rich in whole foods, including fruits, vegetables, lean proteins, and whole grains.
- Regular Exercise: Engage in physical activity regularly to boost metabolism and support weight loss.
- Adequate Sleep: Ensure you get enough restful sleep, as lack of sleep can increase cravings for sugary foods and hinder weight loss efforts.
Don’t Overdo It
Warm water can relax your digestive muscles and help with bowel movements. Aim for 8–10 glasses of total water a day. If you like hot water, include it as part of your total intake.
Be careful with the temperature. Drinking water that’s too hot can hurt your mouth, throat, or stomach lining. Stick to a temperature that feels warm and comforting, not burning hot.
Final Thoughts
Drinking hot water won’t melt fat, but it can be a gentle, supportive habit that helps you feel fuller, stay hydrated, and maybe even calm your mind.
If it helps you build a better routine, keep going.
Just remember: lasting weight loss doesn’t come from one trick. It comes from small, consistent changes, like drinking water, eating better, moving more, and being kind to your body.
So pour yourself a warm cup, take a deep breath, and know that even the simplest habits can make a difference.
References:
Boschmann, M., & Steiniger, J. (2003). Water-induced thermogenesis. Journal of Clinical Endocrinology & Metabolism, 88(12), 6015-6019. Available at: PubMed.
Dubnov-Raz, G., et al. (2011). Drinking water to lose weight: A review of the evidence. Obesity, 19(2), 423-428. Available at: PubMed.
Alawani, A. (2020). ‘Dietary Sugar Intake’. University of Surrey. Unpublished essay.
Amies-Cull, B., Briggs, A. D. M., & Scarborough, P. (2019). ‘Estimating the potential impact of the UK government’s sugar reduction programme on child and adult health: Modelling study’. BMJ, 365. doi: 10.1136/bmj.l1417.
