AMANDA SCHUPAK2026年3月26日 Getty ImagesWe’ve seen prebiotic sodas for gut health, the “sleepy girl mocktail” for sleep and lemon water for immunity and weight loss. Now, the latest beverage riding the online wellness wave is hot water.我们见过为肠道健康推出的益生元汽水、助眠的“睡美人无酒精鸡尾酒”，以及主打提升免疫力和减肥的柠檬水。眼下，最新一款搭上网络养生热潮的饮品是热水。The trend is part of a wider online phenomenon of people adopting elements of Eastern medicine and Chinese culture and documenting their experiences on social media.这一趋势是一个更广泛的网络现象的一部分，即人们接纳东方医学和中国文化的元素，并在社交媒体上记录自己的体验。A popular example is drinking hot or warm water in the morning before breakfast. Many claim it improves digestion, leaving them feeling thinner and less bloated — and occasionally running for the bathroom. Some also say it improves the skin, helps with weight loss and even “detoxifies” the body.一个常见的做法是早餐前喝一杯热水或温水。许多人声称这能改善消化，让人感觉更轻盈、不易腹胀——有时甚至会让人急着跑去上厕所。还有人说它能改善皮肤、帮助减肥，甚至让身体“排毒”。All this from water? We asked experts to help us boil it down.这一切竟然只是靠水？我们请专家来帮忙说清楚。A Kick-Start to the Gut唤醒肠道For thousands of years, practitioners of traditional Chinese medicine and ayurveda — a holistic medical system from India — have encouraged drinking hot or warm water in the morning (and throughout the day), in part to keep the digestive system operating at its best. When food and drinks are consumed cold, the thinking goes, digestion worsens, leading to gastrointestinal discomfort like bloating, said Jeff Gould, an acupuncturist at Johns Hopkins Medicine who is trained in traditional Chinese medicine.数千年来，中医和阿育吠陀（源自印度的一种整体医学体系）一直提倡在早晨（以及一天中其他时间）饮用热水或温水，其中一个原因是帮助消化系统保持最佳运作状态。约翰斯·霍普金斯医学中心接受过中医训练的针灸师杰夫·古尔德表示，从这些理论来看，食用冷的食物或饮料会削弱消化功能，从而引发腹胀等胃肠不适。Few scientific studies have explored the digestive benefits of hot or warm water. One, published in 2016, looked at 60 patients who had just come out of gallbladder surgery and found that those who drank warm water a few hours after the procedure passed gas sooner than those who didn’t drink anything. The water didn’t significantly hasten their first bowel movement, however. (Other research suggests that coffee is better for that.)鲜有科学研究探讨过热水或温水对消化的益处。2016年发表的一项研究报告观察了60名刚做完胆囊手术的患者，发现术后几小时饮用温水的患者比未饮用的患者更早排气。不过，饮水并未显著加快他们的首次排便时间。（另有研究表明，咖啡在这方面的效果更好。）There are a few small studies that have suggested that cold drinks or meals might cause the stomach to empty its contents more slowly than warm or hot ones. But those studies are limited, experts say. And it’s not clear how (or if) that would affect the way you feel, Dr. Linda A. Lee, a gastroenterologist at Northwell Health in New Hyde Park, N.Y., said via email.还有一些小规模研究显示，冷饮或冷食可能会让胃排空的速度比温热食物更慢。但专家表示，这些研究证据有限。纽约州新海德公园诺斯韦尔健康中心的胃肠病学家琳达·李博士在邮件中表示，尚不清楚这种差异如何（或是否会）影响人的实际感受。Despite the lack of scientific evidence, sipping warm water to stimulate a No. 2 first thing in the morning does make physiological sense, said Dr. Lisa Ganjhu, a gastroenterologist at NYU Langone Health. Your digestion slows while you sleep, she said. Anything you eat or drink — at any temperature — upon waking spurs waves of contraction and relaxation in the muscles of the esophagus, stomach and intestines. “It’s basically telling everyone, ‘OK, get up. We’ve got to get moving,’” Dr. Ganjhu said.纽约大学朗格尼医学中心的胃肠病学家丽莎·甘朱博士表示，尽管缺乏科学证据，但从生理角度来看，早晨第一件事就是喝温水来刺激排便是有一定道理的。她说，人在睡眠期间消化活动会减慢。醒来后，你摄入的任何东西——无论温度如何——都会刺激食道、胃和肠道肌肉产生收缩和舒张的波动。“这基本上是在告诉整个消化系统，‘好了，起床了，我们要开始运转了，’”甘朱博士说。Dr. Folasade May, a gastroenterologist and associate professor of medicine at the University of California, Los Angeles, said she was unfamiliar with hot water’s star turn on social media. Many of her patients have mentioned that they have an easier time passing bowel movements after drinking warm water (often with lemon) first thing in the morning. Some, she said, may feel an almost immediate urge to use the toilet, though she added that the temperature of the water may not be important; it’s possible they’d have the same experience if the water were lukewarm or cold.加州大学洛杉矶分校医学副教授、胃肠病学家福拉萨德·梅博士表示，她此前并不了解热水在社交媒体上的走红。她的许多患者提到，早晨起床后喝温水（通常加柠檬）会更容易排便。有些人甚至会几乎立刻产生如厕的冲动。不过她也补充说，水的温度可能并非关键——即使是温凉水甚至冷水，也可能产生同样效果。Whether prompted by water, coffee, juice or food, any forward motion of the gastrointestinal tract moves not only stool but gas, Dr. May said, which can make you “feel less distended, less bloated.”梅博士说，无论是水、咖啡、果汁还是食物引发的，胃肠道的任何前进运动不仅会推动粪便，也会推动气体，从而让人“感觉不那么胀，不那么鼓”。As for claims that drinking hot water has “detoxifying” properties, Kristen Smith, a dietitian and spokeswoman for the Academy of Nutrition and Dietetics, said that water doesn’t remove toxins — the liver and kidneys do.关于喝热水可以“排毒”的说法，营养与饮食学会的发言人、营养师克里斯汀·史密斯表示，水并不能清除毒素——这项工作是由肝脏和肾脏完成的。And when it comes to weight loss, some people may notice a temporary drop on the scale right after a substantial bowel movement, Dr. Ganjhu said. If the water is replacing sugary, high-calorie drinks, Dr. May said, it could lead to more permanent weight loss.至于减重方面，甘朱博士表示，有些人在一次较大量排便后，体重秤上的数字可能会暂时下降。梅博士说，如果饮用水替代了含糖、高热量的饮料，这可能带来更持久的减肥效果。The Advantages of Hydration补水的好处It’s possible that the main benefit of drinking warm water in the morning is simply that it’s hydrating, Ms. Smith said.史密斯表示，早晨喝温水的主要好处可能就是补充水分。When you wake up, you’re a little dehydrated, Dr. Ganjhu added, so drinking water can help with any of the symptoms that may come along with that, like hunger, headaches and grogginess. Over time, she said, staying hydrated makes stool softer and easier to pass, helping to keep you regular and feel less bloated.甘朱博士补充说，人在醒来时往往处于轻度脱水状态，因此喝水可以缓解由此带来的一些症状，比如饥饿感、头痛和昏沉感。她还表示，假以时日，身体不缺水就可以让粪便更柔软、更容易排出，有助于维持排便规律，并减少腹胀感。There’s also evidence that drinking more water can improve the appearance of the skin by reducing dryness. If you don’t drink enough during the day, Dr. May said, regularly having some in the morning can help “close the gap.”还有研究表明，多喝水可以通过减少干燥来改善皮肤外观态。梅博士说，如果你白天饮水不足，那么早晨规律地喝一些水有助于“弥补缺口”。The hot water trend is proving what we already know, she said: “Water is really good for you all around.”她说，喝热水潮流恰好证明了我们已经知道的事实：“多喝水对身体各方面都有好处。”本文最初发表于2026年3月4日。翻译：杜然点击查看本文英文版。