Not too long ago I accompanied my dear husband to his acupuncture intake and the sweet Chinese Medical Doctor explained to him the secret of drinking warm, if not slightly, hot water ALL DAY LONG. It was a treat to hear her explanation through the TCM lens as it’s been a practice I had been following for years—thanks to my decade-long study of Ayurveda. Of course, I had informed him of this practice numerous times early on in our relationship, but he swears that’s the first time he had ever heard of such a thing—even though he sees me constantly reject ice water in restaurants and boil water at home.

Why Drink Warm Water?

So why warm water in a culture where iced water is the norm? The explanation is quite simple and even intuitive. First remember that your body temperature is around 97 degrees. And iced water is around 35 degrees. In order for our body to absorb anything in the digestive tract, it has to be brought up to body temperature (to maintain homeostasis). The body must work quite hard to heat the water nearly 60 degrees! I recall a trend many years ago where it was advertised that iced water increases metabolism (and therefore made it a “healthier” choice), and considering the extra work needed to heat the water, I can see the merit in the claim. However, the harm that is caused in order to do so outweighs the benefits of drinking warm to hot water.

Strictly looking at the Ayurvedic perspective, drinking cold water impairs gut and digestive function, potentially leading to an array of digestive complaints—such as gas, bloating, stomach cramps, and constipation. The stomach is referred to as the digestive fire, or agni, and using the fire or flame metaphor works quite well when discussing digestive power and balance. When a fire is burning steady and hot, it efficiently burns the log. When a flame is too dull and subtle, it struggles to burn the log. If the flame is too hot and intense, it burns the log too rapidly, putting off excessive heat. And if the flame is all over the place, sometimes dull, sometimes hot, sometimes scattered and variable, then the log is burned inconsistently. These analogies describe the four agnis in ayurveda.

If you down a full glass of ice water, pouring it right onto the flame, what’s the expected result? It will dull and disturb the agni—making the digestive process to follow more difficult, less efficient, and often causes digestive upset. Cold water constricts blood vessels of the digestive tract, reducing enzyme secretion and slowing the gastric emptying process. If you drink lots of cold or iced water with your meals, the impact is even worse because we actively need a strong flame when we digest our food—the same for when we are eating cold and heavy foods (like ice cream, hard cheeses, etc).

Besides there being valid motivations to NOT drink cold water, there are significant benefits of consuming warm water regularly:

• Eases and improves digestion: Warm water stimulates Agni (digestive fire), aiding the breakdown of food and preventing bloating or indigestion, while also improving blood flow to the digestive organs, which promotes smoother digestion and nutrient absorption.

• More hydrating: Ayurveda suggests warm water is absorbed more efficiently into tissues and maintains energy flow without disrupting digestion, while modern science indicates that it improves circulation, supports gastrointestinal comfort, and prevents dehydration better than cold water.

• Supports balanced elimination: By promoting Apana Vata (the downward-moving energy), warm water helps regulate bowel movements, prevent constipation, and support regular elimination; similarly, modern research shows that warm water softens stool and stimulates gastrointestinal motility, which is essential for digestive health.

• More detoxifying: Warm water clears bodily channels (srotas) of toxins (ama) and supports lymphatic drainage, aligning with modern research, which highlights that warm fluids aid kidney function, improve circulation, and encourage the elimination of waste through sweat and urine.

• Warms the upper cavities of the body: Ayurveda emphasizes warm water’s ability to reduce Kapha buildup, soothing the respiratory system and clearing mucus from the throat and sinuses, while modern science agrees that warm water keeps mucous membranes hydrated, reducing congestion and supporting respiratory health.

• Improves circulation: Warm water enhances blood flow by expanding channels in the body, supporting cardiovascular function; this aligns with modern research showing that warm water acts as a vasodilator, improving circulation to tissues and organs.

• Enhances Metabolism: In Ayurveda, warm water supports metabolism by maintaining the digestive fire (Agni), preventing sluggish digestion, while modern research suggests it triggers mild thermogenesis, aiding in calorie-burning and metabolic efficiency.

• Eases Menstrual Discomfort: Warm water regulates Apana Vata and supports smooth menstrual flow, while modern studies highlight that warmth relaxes uterine muscles, reducing period cramps and easing discomfort.

• Boosts Immunity: Ayurveda values warm water for clearing Kapha and enhancing immune strength, while modern science confirms that warm fluids maintain mucous membrane function, promote lymphatic flow, and activate immune responses against infections.

• Relieves Muscle Cramps and Tension: Sipping warm water helps relax tissues and calm Vata-related spasms, while studies indicate that warm fluids relax muscle fibers, reducing stiffness, cramps, and tension.

While I have been used to the taste of warm water for nearly 10 years now, I understand how the idea of drinking basically unflavored hot tea all day may put many off. I do have to say my husband wasn’t excited about the practice at first but he was a really good sport and a great student after the Chinese Doctor told him to drink warm water all day long—and it was within the first week that his palate had adapted to warm water and now he quite enjoys it.

So how can you make drinking warm water a daily practice?

• Invest in an electric kettle if you don’t have one already: I find it to be so much easier than having to use the stove as the electric kettle heats up more quickly and shuts off automatically once the water is boiled. Aim to find a kettle that is glass or stainless steal, avoiding plastic if possible.
• Make a sipping station: Create a hydration corner in your workspace or kitchen with an insulated mug, favorite herbal blends, lemon slices, or honey. Having everything in one place makes it easier to prepare and enjoy warm water throughout the day.
• Use an insulated stainless steel (or anything but plastic) large water bottle or thermos: Great for keeping a larger quantity of water warm throughout the day so you don’t have to heat up water as often.
• Naturally flavor the water to make it more appealing: There are two routes you can take—herbs or fruits. Here are some ideas:
  • A few slices of fresh ginger or a cinnamon stick added right into the water: both of these herbs support digestion, spark the metabolism, and warm the body.
  • Fresh mint leaves: Aids digestion, refreshing to the mind and senses, and has a slightly cooling effect (so maybe better in the warmer months or those high in pitta)
  • Fresh lemon, lime, or orange slices: refreshing and gently detoxifying. Can also add a bit of honey to sweeten it up and for added antioxidant/antimicrobial properties.
• Start your morning with a full glass of warm to slightly hot water: If drinking warm water all day long isn’t an option or you just can’t see if working for you, then I strongly encourage you to compromise by starting your day with a full glass of warm water (this is actually a great practice for everyone even if you are committed to drinking warm water all day long). Starting your day with a full glass of boiled water will quickly rehydrate you after a full night of little to no water intake, it jumpstarts your digestion and can help get the bowels warmed and moving, it detoxes and flushes your system first thing in the AM, and it can actually help to energize you and make you crave less stimulants if that’s something that’s normally a big part of your morning ritual

These strategies will make warm water more enjoyable and manageable throughout the day, ensuring you stay hydrated and reap the benefits Ayurveda and modern science both emphasize. So give it a try! You only have a lot to gain! Yes, I understand that you may be hooked on the chilling and refreshing effects of your iced beverages, but I promise you’ll not only adapt (just like my husband did), but you’ll notice and enjoy the benefits. And if hot water isn’t accessible or is too much of an ask to begin with, simply avoid the ice, avoid chilling your water, and simply drink room temperature water. It gets easier quicker than you think.