Hot water, as well as cold water, provides the body with the necessary hydration to replenish fluids, but does drinking warm water in the morning really have numerous benefits? Does it help in weight loss as some claim? We will deep dive into this in addition to other concepts in detail.
Drinking warm water in the morning is not new. In fact, many ancient cultures such as the Chinese and Indian, as well as Ayurveda, (a form of alternative medicine), truly believe that drinking warm water immediately upon waking help
improve digestion, relieve nasal congestion, and relaxes the nervous system.
Using hot water and drinking it warm provides many benefits, we will review the most important :
1- Relief of nasal congestion: Gently inhaling hot steam while holding a cup of hot water helps loosen clogged sinuses and relieve headaches warms the mucous membranes and soothes sore throats caused by mucus
buildup.
2- Weight loss: Hot water raises the body's temperature control systems and activates the metabolism process, which in turn increases the body's ability to lose and burn calories. For best results, drink warm water in the morning and then follow it with exercise to ensure a higher rate of fat burning in the body and thus faster weight loss.
3- Enhance digestion and constipation relief: When hot water moves through the stomach and intestines, the digestive system is better hydrated and able to contract easily, facilitating the passage and exit of stuck-on waste products in the intestines that cause bloating and constipation. This in turn gets rid of excess water weight and keeps your digestive system under control.
4- Calms the central nervous system and relieves stress: It eventually helps in feeling calm and comfortable, relieves joint and muscle pain helps relax tense muscles, and helps relieve menstrual pain as well as migraines and lower back pain for pregnant women. Therefore warm water can be considered a natural pain reliever.
5- Improves blood circulation in the body and helps reduce toxins where veins and arteries expand and resulting in a better blood flow. It raises the body temperature temporarily, activates the endocrine glands, and thus the body starts sweating to get rid of toxins, helping to revitalize the skin and renew cells.
The water should not be too hot because it would cause burns. The temperature should be in the range (of 48-60) degrees Celsius / (118-140) Fahrenheit can improve one's health, and enhance its benefits, it is recommended to add a small slice or drops of lemon juice to help boost vitamin C intake
.
Does warm water with lemon in the morning burn fat and lose weight quickly?
Unfortunately, warm water with lemon in the morning does not directly burn the
accumulated fat in the body, and thus it is not a solution to obesity, but it helps in
losing weight if it’s made a daily habit and as a part include it in a balanced diet in addition to exercising regularly for at least half an hour Daily.
Lemon is a rich source of vitamin C, which is a powerful antioxidant. One squeezed lemon provides about 21% of a person's daily value of vitamin C (DV). It is rich in flavonoids and helps promote health and fight disease. Thus, drinking lemon water holds many health benefits :
1- Antioxidants and flavonoids :
Lemon contains vitamin C, a powerful antioxidant, and a source of plant compounds called flavonoids, which contain antioxidants with anti-inflammatory effects. They help protect the body's cells from damage and reduce the
risk of many health conditions, including cardiovascular disease. It also reduces body inflammation, heals wounds, and helps the body absorb iron from foods.
2- kidney stones :
Lemon water contains high amounts of the citrate compound, which is a treatment for kidney stones (the accumulation of minerals in the kidneys and is made of calcium oxide). Lack of water in the body is a major cause of kidney stones, so drinking more water helps prevent it.
Myth :
There are many health claims surrounding lemon water, but most do not have any supporting scientific evidence. Furthermore, some of them have even been refuted :
1. Lemon water burns fat :
Lemons contain a type of fiber called pectin, which may help reduce appetite and calories, but it is found in trace amounts in lemon water. In fact, whole lemon juice contains less than 1g of fiber. Therefore, warm water with lemon in the morning does not directly burn fat accumulated in the body and there is no evidence to suggest that lemon water has any benefits for weight loss more than warm water without it. In contrast, lemon juice is naturally low in calories and therefore can replace soft and sugary drinks. This is a good step towards
healthy weight management.
2- Lemon water fights cancer :
Some sources claim that lemon water can help prevent cancer. This is based on the alkaline diet theory, which is based on the hypothesis that some cancer cells cannot thrive in an alkaline environment. According to the American Institute for Cancer Research, this claim is incorrect, because the foods a person eats do not affect the acidity of the blood or the cells of the body.
3- It cleans and detoxifies
Water helps eliminate waste from the body through urine and proper bowel movements. However, there is no scientific evidence to suggest that lemon water is better than regular water for this.
4- Lemon raises IQ
Drinking water, whether it be plain or containing extra lemon can enhance focus,
but it does not increase intelligence.
5- Lemon water is a diuretic
Water is an effective diuretic, in addition, any food containing potassium can increase urine production and this includes almost all fruits, vegetables, meat, and dairy products, including lemons.
Risks:
Follow some of the following tips to prevent risks and consult your doctor if required :
First – Avoid drinking pure and concentrated lemon juice on an empty stomach. This causes stomach and intestine problems due to its acidic properties and this can be replaced by placing slices of lemon in warm water or mixing drops of lemon juice with a glass of warm water.
Second - avoid drinking lemon water directly from the cup, and instead, you can use a straw to drink it. This reduces the direct and high acidity effect on the tooth enamel. It may be best to avoid brushing the teeth immediately after drinking lemon water, as the enamel may be in the process of softening the acid. So, for people who like to drink lemon water in the morning, they may want to brush their teeth before breakfast.
The smart trick to help lose weight :
Whenever you feel hungry, get up and drink a glass of water. If your hunger feeling has dissipated, your body was trying to tell you that it needs water and not food, but if you still feel hungry, go and eat healthy food.
Written By:
Dietitian Hanaa Nazzal
References:
1) "Why you should drink warm water immediately you wake up" Published By The Standard
2) "Benefits of drinking lemon water" Published By Medical News Today
3) "Health Benefits Of Warm Water" Published By Medical Daily.
4) "The Effectiveness of Warm Water Therapy for Constipation" Published By 7ISC