Image source, Getty Images
“I saw it on social media and kept watching one video after another… I thought, why not try it once,” says 21-year-old Maryam Khan.
This isn’t about adopting a strict workout regimen or buying expensive skincare products. The trend Maryam and many others are following is simple – drinking warm water in the morning.
The health benefits of drinking hot or warm water have been promoted for thousands of years in traditional medical systems such as Traditional Chinese Medicine and Ayurveda originating from India.
However, this ancient practice has gained a new global audience since it went viral on social media earlier this year.
On TikTok and Instagram, videos tagged with terms like “newly Chinese” and “Chinamaxing” have been viewed millions of times. These videos often show young people starting their day drinking warm water, having warm breakfasts, and doing gentle stretches.
But do such simple lifestyle habits really improve your health?
Preserving ‘Qi’
Millions in China practice traditional medicine, which is based on the belief in ‘Qi’ — the vital energy that flows through the body and causes illness if blocked or imbalanced.
Advocates believe that drinking warm water without steaming it protects and strengthens Qi, leading to improved health and longevity.
“Think of it as your home,” explains Professor Shun Au, a traditional Chinese medicine researcher. He compares eating cold foods to letting cold air into your home.
This theory also supports other traditional Chinese suggestions like wearing warm slippers indoors and starting the day with warm meals.
Image source, Maryam Khan
For Maryam, these habits became a gateway to traditional Chinese medicine. Living in London, she first noticed the trend on TikTok.
She feels benefits from starting her day with Tai Chi, involving slow body movements, deep breathing, and meditation. She now drinks warm water in the morning instead of coffee.
“I used to have caffeine right away in the morning, and I didn’t realize how jittery I felt,” she explains.
“Then I started drinking plain warm water, sometimes with mint or lemon, and I felt more refreshed,” she adds.
Why Are People Returning to Traditional Treatments?
The increased online interest in traditional Chinese lifestyle recommendations among youth signals a wider social trend, notes Dr. Shyama Kuruvilla, interim director of the WHO Global Centre for Traditional Medicine.
“In Europe alone, population-based studies show up to 70 percent or more of people use some form of traditional medicine. In countries like China and India, this may exceed 90 percent,” she says.
Some advocates distrust modern medicine, a sentiment perhaps reinforced by the COVID-19 pandemic. A US study showed trust in doctors and hospitals dropped from over 70 percent in 2020 to almost 40 percent in 2024.
Others may lack access to biomedical treatments or use traditional medicine as an affordable alternative.
Additionally, traditional medicine appeals to some due to its personal and holistic approach. Habits like drinking warm water can be a gentle starting point toward a health system that balances mind, body, and environment.
These practices also carry deep cultural, spiritual, and historical significance for many.
“Many traditional practitioners and indigenous communities say, ‘We have been using this for thousands of years, and we have seen people benefit,'” Kuruvilla says.
The WHO Global Centre for Traditional Medicine evaluates evidence to guide policymakers and patients.
It’s a vast task, but currently less than 1 percent of global health research funding goes toward traditional medicine, she notes.
“Building a solid evidence base is absolutely essential,” she says.
Patients should consult healthcare professionals about safety before adopting traditional treatments within their overall health context, she advises.
Regarding drinking warm water specifically, the WHO has no formal guidelines, but Kuruvilla says factors like water temperature, quantity, and individual health condition matter.
“Everything comes down to evidence and balance,” she emphasizes.
What Does Science Say?
Dr. Rosie Brooks, a longevity medicine specialist and general practitioner, says drinking warm water upon waking may offer some benefits.
“It could slightly aid digestion and help relieve constipation,” she adds.
She notes limited evidence suggests warm water might ease esophageal spasms (tightness in the tube connecting throat and stomach).
“Beyond that, drinking water—hot or cold—primarily benefits the body by preventing dehydration,” she says.
Dr. Selina Gray, a UK-based general practitioner and lifestyle physician, says there is no evidence that cold water harms health.
Contrary to some social media claims, she states that there is no scientific proof drinking warm water burns fat, boosts metabolism, or detoxifies the body.
“If someone enjoys warm water and it encourages them to drink more fluids, that’s positive, but it does not speed up bodily functions,” she explains.
Growing up in Singapore with exposure to Chinese medicine, Gray says, “I still hear my mother say ‘Drink warm water to warm from within.'”
“These traditions offer people routines that are easy to adopt, culturally meaningful, and feel natural,” she adds.
A Chance to Slow Down
Though evidence about drinking warm water is limited, research suggests other traditional practices can be helpful.
A hot breakfast made with whole foods is nutritionally better than cold cereal.
While there’s no evidence that cold feet cause illness, keeping warm and comfortable can help you relax and sleep better.
Small studies have shown that traditional Chinese exercises like Tai Chi and Qigong help strengthen the body, promote movement, and reduce stress.
Image source, Prof Shun Au
“Most of the time our mind is active… our body and mind exist in separate places,” says Chinese medicine expert Au.
“The main aim of meditation, Qigong, and Tai Chi is to slow down,” he adds.
Though Dr. Brooks doesn’t believe drinking warm water yields major physical benefits, she acknowledges it can help mentally.
“It’s a regular ritual… it gives you some time for yourself, something we often forget in busy lives,” she says.
She shares how she notices a positive effect on her mental health from her eating habits and takes time in the morning to drink warm water as self-care.
“I see it as a chance to slow down, tune in to my surroundings, and start my day with purpose,” she concludes.
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