Hot Water and Clearing ‘Ama’
Perhaps the simplest of all of Ayurvedas’ offerings is the regular consumption of Garam Pani - or, literally, hot water!
Long touted as a remedy for hydration and detoxification, whilst also clearing the sinuses and supporting smooth easy breathing sipping on a little hot water throughout the day might be the easiest way to improve your constitution and especially from autumn to spring where the kapha and vata doshas are naturally more dominant.
But is there a specific way to warm your water?
Yes! Ayurveda recommends that you treat it like making a cup of tea; let the water boil thoroughly, but allow it to cool before drinking to at least around 60degrees. Whilst it all depends on the mug and the room you are in a solid estimate is around 5-10 minutes of cooling after you’ve poured the boiling water for it to be ready to go! The formal ranges for warm, hot and scalding water are 40/50 degrees, 50/65 degrees and 70+ degrees respectively, with ‘scalding’ water not safe to drink, so if you are really keen a thermometer will do the trick!
Drinking water at this temperature has a number of demonstrably beneficial effects that underpin Ayurveda’s claims, here are a few in a little more depth;
Switching to hot water stimulates the production of enzymes in the stomach and the liver, necessary for the proper breakdown of foods and the successful clearing of ‘Ama’ (toxins) alongside of course, the assimilation of nutrients. This capacity for effective digestion is called ‘agni’, or, or the digestive fire. As a bonus the presence of warm water itself directly works on some of the larger and more complex food stuffs that might be hanging around in your stomach, softening them and creating greater space amidst their structures to ensure your digestive juices can get stuck in! In 2003 a study carried out in Germany found that drinking 500ml off hot ware before a meal increased metabolism by upto 30%, with the effects ready to roll after about ten minutes, and lasting for around another 30minutes after that. Not only did the hot water improve metabolism it also increased ‘water-induced thermogenesis’ which means a greater amount of energy expenditure and the support of healthy weight loss.
Hot water also improves blood flow, regionally in the digestive system, but also globally. Vasodilation means that blood vessels expand and muscles relax. The broader quality of dilation helps shift stuck molecules, ease sore muscles and can relieve inflammation and symptoms of constipation and more. Indeed, if you’ve had surgery you’ll have likely been fed plenty of warm water after to aid in clearing and relaxing the system and making sure your bowels don’t slow down too much under the additional stress.
Where cold drinks have been shown to promote mucus production and can cause an inflammatory reaction in pitta energies, warm drinks encourage the opposite! Probably you all remember a time that sipping away at a hot drink or bowl of soup soothed all those symptoms of a pesky head cold. Several studies have demonstrated this relationship, specifically showing that warm drinks outperform room temperature drinks. Specifically you can search Sanu & Eccles 2008 where they found exactly this as a result of hot water transiently increasing ‘nasal mucus velocity’ (which is an unpleasant collection of words!)
Especially as the weather cools down a warm drink can be an important part of counteracting something called cold diuresis (the proper name for feeling like you need a wee when exposed suddenly to cold). Cold diuresis is the result of blood vessels constricting; this in turn increases bloody pressure and stimulates the kidneys to aid in relieving that pressure by shifting some fluids from circulation and re-routing them to the bladder. After a hot summer of sweating it’s important that we top up our fluid levels (and potentially our electrolytes too!). Warm water, and a the addition of an appropriate amount of warmer clothing will keep your fluids high and your bladder patient. For clothing focus on keeping the torso cozy! If your core is warm it won’t feel the need to pull circulation from your extremities so you can hang off the gloves and extra pair of socks a little longer still!
Perhaps even more impressive, drinking hot water can relieve stress and help improve the workings of the nervous system! A 2015 study titled ‘Amazing Wonder of Two Stages of Water’, alleviated stress induced hypertension and high blood pressure, whilst many research projects have shown that dehydration rapidly diminishes our cognitive capacity. Proper hydration has benefits that range far beyond topping us up after physical activity, or soothing our seasonally impacted sinuses.
So… when is the best to drink it?
The experts say one of the most impactful times is first thing in the morning and before/during your meal times. (Read THIS POST for a good reason why!)
Want to Supercharge your water? Spice up your Water for the Season or for your own Dosha for even greater effects!
To support a detox or boost your agni keep sipping away at hot water, at least every 15 minutes for a two week period to help give your system a boost.
To centre Vata energy squeeze a quarter of a lemon in once the water has cooled and is ready to drink.
To invigorate Kapha energy grate a bit of ginger in to the cup, pour the water on whilst it’s still freshly boiled.
To soothe Pitta energy pop a few fennel seeds in your cup and pour the water on whilst it’s still freshly boiled.
Enjoy!