The practice is recurrent in traditional medicine. Although there is not much scientific evidence about its benefits for physical health, it can be beneficial for mental health.
“It appeared on my social media feed and I just watched one video after another… until I thought, why not try?”, says 21-year-old Maryam Khan.
It’s not about a grueling exercise schedule or an expensive skincare elixir. The trend that Khan and many other people are following is simply drink hot water in the morning.
Holistic systems like a traditional chinese medicine and ayurveda, originating in India, have been promoting the health benefits of drinking hot water for thousands of years. But this ancient practice has reached a new global audience after spreading across social media earlier this year.
Videos on TikTok and Instagram, tagged with the English expressions “newly Chinese” and “Chinamaxxing“, received millions of views. They mainly feature young people drinking warm water, eating warm breakfasts and starting their day with stretching.
But can these simple habits really improve our health?
Conserve “Qi”
One of the central points of traditional medicine, practiced by millions of people in China, is that energy, or Qi (gas), circulates through the body and diseases occur when this flow suffers blockages or imbalances.
Its proponents believe that drinking warm water (at 40-60°C, to avoid burning your mouth or throat) promotes and conserves Qiimproving health and increasing longevity.
“Think of it as a house“, explains the researcher of traditional Chinese medicine Shun Au (Ou Shunying).
According to the holistic health system, eating cold foods acts like a current of air crossing the house, says the professor.
This theory serves as the basis for other guidelines in traditional Chinese medicine, such as wear warm slippers at home and start the day with a hot meal.
These habits were the gateway to adopting traditional Chinese medicine for Khan, an architectural assistant who currently lives in London, after observing the trend on TikTok.
Khan says that he feels benefits when starting his day with the practice of Tai Chi Chuan, which combines slow, fluid movementsdeep breathing and meditation, and replacing your usual coffee with warm water.
“With the caffeine as soon as I woke up, I didn’t notice that I felt a little nauseous afterwards,” she says. “I started drinking hot water, sometimes with mint, lemon… and I felt more renewed.”
Why are people turning to traditional medicine?
The interest of younger generations online in the traditional Chinese lifestyle reflects a growing social trendaccording to Shyama Kuruvilla, acting director of the World Health Organization’s (WHO) global traditional medicine center.
“Even in Europe, there are population studies”, he explains.
“A study in Germany shows that 70% of the population or more use some form of traditional complementary integrative medicine. And in some countries — China, India — perhaps more than 90%.”
Some of its proponents do not trust modern medicine, a mentality that may have been amplified by the covid-19 pandemic.
A study carried out in the United States indicates that trust in doctors and hospitals fell by more than 70% in 2020 to around 40% in 2024, among the people surveyed.
Other people can not having access to biomedical medicine or use traditional medicine as a cheaper alternative.
And some are attracted to traditional medicine because it offers a holistic and personalized approach. Habits like drinking warm water can be an entry point into health systems that promote balance between the mind, body and environment.
These systems also have cultural significancedeeply rooted spiritual and historical for many people.
“Many traditional medicine practitioners and indigenous communities would say ‘we’ve been using this for millennia… we’ve seen it help people’,” says Kuruvilla.
The WHO center for global traditional medicine evaluates existing evidence to provide guidance to patients and policymakers. It’s a gigantic taskas currently less than 1% of funding dedicated to global health research is spent on traditional medicine, according to her.
“There is a huge need to increase the evidence base“, highlights Kuruvilla.
The WHO expert advises that, before trying traditional medicine, patients should talk to your healthcare provider to confirm that it is safe in the context of your current assistance.
But what about drinking hot water specifically?
The WHO does not have specific guidance, but Kuruvilla states that depends on water temperaturethe amount you drink and your health conditions.
“It’s all about… evidence and balance”, he highlights.
What does science say?
Drinking warm water when you wake up can offer some benefits, according to general practitioner Rosy Brooks, a longevity specialist.
“Is there any marginal benefit for digestion and helps prevent constipation”, he highlights.
Some evidence indicates that warm water can help relieve esophageal spasmsthe tube that connects the throat to the stomach, explains Brooks.
“But, in any case, drinking water, hot or cold, is beneficial for hydration”, he continues.
“Also there is no evidence that cold water harms health“, says GP Selina Gray, lifestyle doctor at British private practice Dr Helen Medical.
Gray highlights that, despite some statements circulated on social media, there is no evidence that drinking warm water can burn fatpromote metabolism or “detoxify” the body.
“If a person prefers warm water and the video encourages them to drink more, that’s great, but is not a metabolic shortcut“, explains the doctor.
Gray was raised in Singapore around traditional Chinese medicine. “I can still hear my mother telling me to drink hot water to warm up inside,” she says.
“These traditions offer routines that feel naturalmore accessible and culturally significant.”
Opportunity to reduce speed
The evidence on drinking hot water there are fewbut research indicates that other traditional practices can be beneficial.
O hot breakfastprepared with whole ingredients, may well be more nutritionally complete than a cold bowl of cereal, for example.
Likewise, although there is no evidence that having cold feet causes illness, stay warm and comfortable it can help us relax and sleep better.
And modest but good-quality studies have concluded that traditional Chinese Tai Chi Chuan and Qigong exercises can increase resistancemobility and reduce stress.
“Often, in our daily lives, our mind is racing”, according to Chinese medicine specialist Shun Au. “Our body and mind are in two different places.”
“The whole notion of meditation, Qigong and Tai Chi is to reduce this speed.”
Brooks doesn’t believe that drinking warm water has major health benefits, but he recognizes that can be psychologically helpful.
“It’s kind of a routine and gives you time for yourself, which we often forget in our busy world.”
Khan says she has felt positive repercussions for her mental health and that drinking hot water in the morning brings her self-momentum.
“I see it as a opportunity to reduce speedtake it all in and start my day with purpose.”
