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Does Warm Water Help You Lose Weight? 

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Melissa Mitri post Reviewer Melissa Mitri post Reviewer
Verified by Melissa Mitri
MS, Registered Dietitian, Former President of CT Academy of Nutrition & Dietetics

Does warm water help you lose weight? Does water temperature have anything to do with weight loss? Read on to find out.

Table of Contents

While it is widely known that drinking water is so essential for overall health, there has been some speculation that drinking warm water helps to burn fat, lose weight, and burn calories. 

But are these miraculous claims true? 

In this article, we will discuss the warm water diet, if you can use warm water to lose weight, potential benefits and risks, and more. Read on!

So, Does Warm Water Help You Lose Weight?

You may have heard all the rumors about the supposed magical benefits of warm or hot water to boost metabolism and burn more calories and fat. 

So, can drinking warm water help you lose weight?

Unfortunately, there is no research to suggest drinking warm water would promote weight loss more than regular room-temperature or cold water would. However, some indirect benefits of drinking warm water to lose weight may exist. 

While the temperature of the water does not seem to have a significant effect on weight loss, the following may be some indirect effects of drinking water on weight loss:

  • Drinking water can reduce caloric intake by simply taking up space in the stomach.
  • Water can replace sugar-sweetened beverages such as soda, sweet teas, and lemonades, significantly reducing caloric intake.

In a study published in the Journal of Investigative Medicine, researchers examined the correlation between obesity and dehydration. [1] While the subject needs to be further studied, the study suggests that consuming more water and staying adequately hydrated may be beneficial for your weight.

According to the Centers for Disease Control and Prevention (CDC), drinking adequate amounts of water also helps regulate body temperature and cushion joints. [2] In addition, it can protect sensitive parts of the body, such as the spinal cord, and remove wastes from the body. 

In other words, besides potential improvements in weight, water has so many functions in the body to improve our health. 

Does Drinking Hot Water Burn Fat?

There is no evidence to support the hypothesis that drinking hot water can burn more fat compared to room temperature or cool water. 

 According to the journal Applied Physiology, Nutrition, and Metabolism, a combination of decreased dietary intake and increased physical activity is the most beneficial in promoting healthy and sustainable weight loss. [3] Drinking water of any temperature can further support weight loss, however.

How Much Water Should You Drink?

The European Journal of Nutrition states the Dietary Reference Intake (DRI) for total water intake is 2.7 and 3.7 liters for women and men, respectively. [4] It is important to note that these values include water consumed through other beverages, fruits, vegetables, and other foods. 

Water needs for hydration may be increased in the following situations:

  • Excessive sweating, such as from physical activity or a hot climate;
  • When you are experiencing increased diarrhea or vomiting;
  • When you have a fever.

In these cases, you may be losing more water and have an increased likelihood of becoming dehydrated. So drinking more water in these cases can benefit hydration and help balance electrolytes that a person loses, such as sweat. 

Health Benefits of Drinking Warm Water

While drinking warm water has no proven impact on weight loss or fat burning, there are some potential benefits of drinking warm water. 

It May Benefit Digestion And Bowel Movements

A randomized controlled trial was published in the journal Gastroenterology Nursing that examined the impact of drinking warm water for individuals who had just undergone surgery. [5]

Experts found that participants who drank warm water after surgery had better gastrointestinal movement and health. Therefore, consuming warm water can be helpful for digestive and gastrointestinal health and reduce constipation

It May Help You Stay Warm In Cold Environments

According to the journal Temperature, drinking a warm or hot beverage in the cold may help you stay comfortable. [6] Researchers found that drinking a warm drink in cold conditions can improve your motor skill ability and physical capacity to perform tasks. 

So the next time you need to go out in the cold, bring along a glass of warm water. 

Finding Optimal Water Temperature

What does “warm” or “hot” water actually mean? Warm water could just mean slightly above room temperature water all the way to much hotter water. The Cleveland Clinic defines room temperature as that of 78 degrees Fahrenheit or about 25 degrees Celsius. [7]

Additionally, the Journal of Food Science recommends that hot beverages should be served and consumed at a temperature anywhere from 130 to 160 degrees Fahrenheit (or 54 to 70 degrees Celsius) to ensure safety and increase preference for the drink. [8]

Of course, you can drink your warm water at a cooler temperature if you would like it not quite so hot, but avoid going any hotter than 160 degrees Fahrenheit. 

Overall, staying hydrated and drinking enough water is more important than the temperature of the water you are drinking.

Boost the Weight Loss Properties of Water

Although warm water may not specifically promote weight loss, drinking adequate amounts of water definitely can. Let’s talk about a few ingredients that may also improve the weight loss effect of your drinking water. 


Researchers found that cinnamon has a beneficial impact on weight loss and decreasing body mass index (BMI). However, this effect was seen primarily in situations where participants consumed large supplemental doses of at least three grams of cinnamon per day. [9]


The journal Critical Reviews in Food Science and Nutrition published a literature review that found a beneficial effect of ginger on weight loss in overweight or obese participants. [10] However, this review does not specify what amount of ginger is significant to see results. 

Ginger is a common ingredient of homemade fat-burner drinks.


According to the journal Nutrition and Metabolism, vitamin C deficiency is associated with obesity. Lemon is rich in vitamin C, which may support a healthy weight. It also enhances the flavor of water, which can make it easier to drink more. [11] There is no specific amount recommended, but most people suggest adding at least 1 teaspoon of lemon to your water.


In a study in the journal Evidence-Based Complementary and Alternative Medicine, mint was one of the plant extracts that can help prevent obesity. It contains anti-inflammatory properties, can support healthy digestion, and suppress appetite. [12]

There is also not a specific consensus on how much mint to add, but 4-5 leaves per glass can enhance the taste.

Wrapping Up

Let’s discuss some key takeaways from this article.

  • There is no research or evidence to support drinking warm water over cold or room temperature water for weight loss or fat burning.
  • However, drinking water is beneficial to overall health, gastrointestinal health, weight loss, hydration, and more. 
  • Drinking water instead of high-calorie and sugary beverages such as soda or sweet tea drinks can also aid in weight loss. 
  • It is recommended to consume 2.7 and 3.7 liters of water daily for women and men, respectively (including water from foods like fruits and other beverages).
  • Avoid water that is too hot, such as over 160 degrees Fahrenheit, because it may become scalding and unsafe. 
  • Adding healthy ingredients, such as cinnamon or ginger, can improve both the taste and health benefits of your water. Experiment with different flavor combinations to make your water more fun and interesting instead of switching to high-calorie and high-sugar beverages like soda. 
  • It is most important to include adequate amounts of water for hydration rather than focusing on the temperature of your water. 
  • Staying hydrated and including plenty of water in your diet will benefit your overall health and well-being.
Disclaimer This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!

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