Drinking warm water is a good habit that has a positive effect on your overall health, not just digestion. The claim that warm water helps digestion is supported by many studies and scientific principles. If you make it a habit to drink warm water every morning, you can have a stronger immune system than others even when colds, flu, and tonsillitis are prevalent. Learn about the scientific principles of warm water's effects on digestion, the best time to drink warm water, and the effects of water temperature on the stomach.
The Science Behind Warm Water and Digestion
When to Drink Warm Water for Maximum Benefits
How Water Temperature Affects Your Stomach
Myths vs. Facts About Warm Water and Health
Practical Ways to Make Warm Water a Daily Habit
The Science Behind Warm Water and Digestion
The positive effects of warm water on digestion are based on several scientific principles. The effects may vary from person to person, but the following scientific principles can help you manage your health:
Relaxing the muscles of the digestive system:
Warm water gently relaxes the muscles of the stomach and intestines, making the digestive process more comfortable. Drinking warm water when you have poor digestion or feel bloated can help relieve symptoms. Drinking warm water on an empty stomach, especially in the morning, naturally activates the intestines.
Activating digestive enzymes:
Digestive enzymes work more actively at certain temperatures. Warm water increases the temperature of the digestive system, helping the enzymes break down food in an optimal state.
Improving blood circulation:
Warm water improves blood circulation, supplying more blood to the digestive system. When blood circulation is smooth, oxygen and nutrients are better delivered to the digestive system, which enhances digestion.
Excreting waste:
Warm water stimulates the kidneys and activates the body's metabolism, promoting urine excretion and efficiently removing waste from the body.
Breaking down food fat:
Warm water is better at dissolving fat faster than cold water. This is especially useful after eating fatty foods to help with digestion.
Protecting the mucus layer:
Warm water keeps the mucus layer of the stomach and intestines moist, providing an environment for food to move smoothly.
When to Drink Warm Water for Maximum Benefits
The best time to drink warm water can vary depending on the situation. Here are some recommended times:
Right after waking up in the morning:
Drinking warm water right after waking up replenishes water lost overnight, flushes out toxins accumulated in the body overnight, promotes digestion, and activates metabolism. It also helps prevent and improve constipation by activating bowel movements.
Before meals:
Drinking warm water 30 minutes before a meal can help you feel full and prevent overeating. It also prepares the digestive system to aid digestion and promotes nutrient absorption.
After meals:
Drinking warm water 30 minutes to 1 hour after a meal helps support the digestion process and replenishes water in the body.
After exercise:
Since warm water is less burdensome on the body than cold water, drinking warm water right after exercise replenishes water lost during exercise and helps the body recover quickly.
Before bedtime:
Drinking warm water 30 minutes before bedtime can help your body temperature rise slightly and then drop again, inducing deep sleep. It also helps relieve tension and relax the body, helping you get a good night's sleep.
How Water Temperature Affects Your Stomach
The temperature of water has various effects on the digestive system. If the temperature is not appropriate, it can interfere with digestion, so it is important to understand it correctly.
Warm water (37~40°C):
Warm water relaxes the stomach and intestines, and promotes the activity of digestive enzymes to help digest food. It also relaxes the muscles of the digestive tract, making the process of food moving through the intestines smooth. Warm water activates metabolism, helping the body expel toxins more efficiently. Warm water promotes peristalsis of the intestines, making bowel movements smooth. Drinking warm water dilates blood vessels, improving blood circulation and supplying nutrients and oxygen necessary for the digestive process.
Cold water (10~15°C or less):
Cold water can drastically lower the temperature of the stomach and intestines, slowing down the peristalsis of the stomach, which can interfere with the activity of digestive enzymes. Cold water contracts the muscles of the digestive tract, which can slow down the speed at which food passes through the stomach. Drinking cold water after eating fatty foods can cause fat to coagulate, making digestion difficult.
Hot water (over 45°C):
Water that is too hot can irritate or damage the lining of the esophagus and stomach. Excessively high temperatures can interfere with the activity of digestive enzymes. Be careful because you may burn the esophagus and stomach lining.
In conclusion, warm water is best for the digestive system. This is because cold water can interfere with digestion and put a strain on the stomach. In particular, it is recommended to drink warm water during or immediately after a meal. However, water that is too hot can irritate the esophagus, so lukewarm water is appropriate. Excessive water intake can dilute gastric juice and reduce the efficiency of digestion, so it is important to drink an appropriate amount.
Myths vs. Facts About Warm Water and Health
Warm water has many health benefits, but it is not advisable to overestimate or over-confident in them.
The Truth About Warm Water
Promotes Digestion: Warm water helps digestion by promoting the secretion of gastric juice, and helps relieve indigestion and heartburn.
Improves Blood Circulation: Warm water dilates blood vessels, improving blood circulation and improving the supply of oxygen to the body.
Relaxes Muscles: Warm water can help relax tense muscles and reduce stress. In particular, drinks such as warm tea can provide mental stability.
Improve Immunity: Warm water can help prevent colds and flu by maintaining body temperature and activating the immune system.
Retains Body Temperature: Warm water is effective in maintaining body temperature and warming the body in cold weather. Drinking warm water in winter is especially beneficial in preventing the body from getting cold.
Myths About Warm Water
Weight Loss Effects: Some claim that warm water helps with weight loss by increasing metabolism, but there is little scientific evidence to support this claim. Detoxification: Some claim that warm water detoxifies the body, but the body already has an efficient system for detoxifying itself.
Cures all diseases: While warm water can have many positive health effects, it cannot prevent or cure all diseases.
Drink as much as you want, anytime: Drinking too much warm water can upset the electrolyte balance in your body, so it is important to drink in moderation.
Practical Ways to Make Warm Water a Daily Habit
Drinking warm water is good for your health, but how do you make it a regular part of your daily routine? Here are some practical ways to do this:
A glass right after waking up in the morning:
Drink a glass of warm water right after waking up in the morning. This is a great way to start your day refreshed. Warm water on an empty stomach helps digestion and gently wakes up your body.
A glass before and after meals:
Drinking warm water 20-30 minutes before a meal and 30 minutes to 1 hour after a meal helps digestion and overall health.
Make it a habit:
Make it a habit to drink warm water at set times a few times a day. For example, set a routine of drinking warm water at breakfast, lunch, and dinner.
Add herbal tea or lemon:
If you find it boring to just drink warm water, add herbal tea bags or lemon slices to add flavor and aroma. Drinking various teas such as herbal teas and fruit teas can help you enjoy rich aromas and tastes while drinking warm water.
Use a thermos or tumbler:
You can drink warm water anytime, anywhere by using a portable thermos that holds warm water.
source:
1.How Drinking Hot Water Can Transform Your Health and Wellness
https://www.nanavatimaxhospital.org/blogs/benefits-of-drinking-hot-water
2.Are There Health Benefits to Drinking Hot Water?
https://health.clevelandclinic.org/are-there-health-benefits-to-drinking-hot-water
3.Should You Drink Water First Thing in the Morning?
https://www.healthline.com/nutrition/drinking-water-in-the-morning
4.The effects of water temperature on gastric motility and energy intake in healthy young men
https://pubmed.ncbi.nlm.nih.gov/30617417/
5.12 Simple Ways to Drink More Water
https://www.healthline.com/nutrition/how-to-drink-more-water