The benefits of drinking cold water go far beyond simple refreshment. Science shows that cold water can support hydration, improve exercise performance, slightly increase metabolism, and even enhance alertness. Many people ask: Is cold water good for you? Is it better to drink cold or warm water? This guide explains the evidence in easy language, separating facts from myths.
What Does Drinking Cold Water Do to Your Body?
Cold water changes how your body works in several ways.
- Cooling effect (thermoregulation): Cold water helps lower your core body temperature. This prevents overheating during heat or exercise. According to the World Health Organization (WHO), proper hydration helps maintain thermoregulation during physical activity, especially in hot climates.
- Energy use (metabolism): The body needs to warm cold water to match its natural temperature. This burns a small number of calories.
- Hydration support: Many people prefer the taste of cold water. When it tastes better, people often drink more. This is useful since water helps almost every function of the body.
- Circulation response: Cold temperatures can cause quick tightening of blood vessels at first, then promote freshness and alertness.
Why is cold water good for you? In short, drinking cold water may help cool, refresh, and encourage higher water intake. Next, we’ll dive deeper into the key benefits of drinking cold water and how it can positively impact your everyday life.
Key Benefits of Drinking Cold Water
Now that we've explored the physiological effects of drinking cold water on your body, let's look at how these cold water benefits translate into real-world health benefits.
Better Exercise Performance and Endurance
During exercise, especially in hot conditions, body temperature rises quickly. If it rises too high, performance drops, and exhaustion kicks in. This not only affects your endurance but can also increase the risk of heat-related illnesses like heatstroke or dehydration. The body struggles to maintain balance, leading to quicker fatigue and reduced overall performance. The benefits of drinking cold water during exercise are clear—it helps lower core body temperature, preventing overheating and allowing you to maintain performance for longer periods.
- Studies show that cold water acts like a heat sink, slowing the rise in body heat.
- One research study found that drinking cold water during exercise helped cyclists increase their time to exhaustion by 16%. This highlights how drinking cold water during exercise can help maintain endurance by slowing the rise in body temperature, allowing athletes to push harder without overheating.
- Cold drinks also make workouts feel easier, meaning you may push harder without overheating.
Practical tip: Try drinking cool or cold ice water before, during, and after workouts in warm weather. It helps control overheating and supports faster recovery.
Better Hydration
Hydration is more than just water intake—it’s about how much you actually want to drink. Many people find room temperature water dull, but prefer ice cold water due to its cold water advantages.
- Studies show people tend to drink more when water is chilled.
- Staying hydrated prevents fatigue, headaches, and poor concentration.
- On hot days, cold water helps prevent heat exhaustion.
Cold water also reduces the risk of dehydration by encouraging steady sipping throughout the day. The refreshing sensation of drinking ice water makes it more appealing, prompting you to drink more frequently. This consistent intake helps maintain optimal hydration levels, especially during hot weather or physical activity. Using purified water, such as RO water, ensures that you are drinking water free from impurities and chemicals, improving hydration and overall health.
Slight Boost in Metabolism
The benefits of drinking cold water go beyond just hydration. Cold water may help burn a small amount of calories. This process is called thermogenesis, where the body expends energy to warm the liquid. The amount of water consumed can play a role in boosting metabolism, as larger quantities may slightly increase the thermogenic effect.
- Drinking 0.5 liters (about one standard water bottle) of cold water can burn about 8 extra calories.
- Over a year, this may equal 1 kilogram (2.2 pounds) of weight loss if practiced daily.
While this is a small effect—cold water is not a weight-loss strategy—it can support other healthy habits. Additionally, when combined with a balanced diet and exercise, drinking cold water can help maintain an overall healthy lifestyle.
Supports Alertness and Mood
Have you ever splashed your face with cold water to wake up? Drinking cold water works in a similar way, providing an instant refreshment that boosts alertness.
- Research has found that cold triggers release of chemicals like endorphins and catecholamines, which lift mood and increase focus.
- Athletes often report feeling energized with chilled water compared to warm.
- Research on cold exposure (like cold showers) shows it improves energy and subjective well-being.
If you feel heavy or sluggish, a glass of ice-cold water may refresh the body without caffeine.
Appetite Control
Drinking water before meals can reduce calorie intake. Consuming cold water, such as a glass of cold water before eating, helps to create a feeling of fullness, which may naturally lead to eating less.
- A Virginia Tech study showed that adults who drank 0.5 liters of water before eating consumed 13% fewer calories.
- Cold water adds to the fullness effect, because it slows stomach emptying slightly.
This can be a simple and effective strategy for managing portion sizes and supporting healthy weight management. This is also one of the advantages of cold water.
In conclusion, the benefits of drinking cold water are wide-ranging and impactful. It enhances exercise performance, supports better hydration, boosts metabolism, improves alertness, and helps control appetite. Whether you're looking to stay energized throughout the day or manage your weight, cold water offers a simple yet effective way to improve both physical and mental well-being.
Cold Water vs Room Temperature vs Warm Water
Many people ask: Is it better to drink cold or room temp water? Should you drink warm water or hot water for health? Some may wonder, is drinking cold water bad for your digestion or health?
Here’s a simple comparison:
| Water Type | Benefits | Best Time to Drink | Risks/Limitations |
| Cold (15–16°C / 59–61°F) | Refreshing, cools core body temperature, boosts exercise performance, encourages higher intake | Exercise, hot weather, after activity | Tooth sensitivity, cold-triggered headaches in rare cases |
| Room Temp (20–25°C / 68–77°F) | Gentle on digestion, easier for everyday hydration | All-day drinking, indoor settings | Few known issues |
| Warm (35–45°C / 95–113°F) | May support digestion, soothing for sore throat, good in cold climates | Morning routines, during colds or flu, after meals in some traditions | Not widely preferred, limited cooling effect |
The table provides a comparison of cold, room temperature, and warm water, outlining their respective benefits, best times to drink, and potential risks or limitations. Cold water vs warm water is a common debate, as each has unique advantages. Drinking cold water is especially refreshing and effective in cooling down the body, making it ideal for exercise, hot weather, or post-activity recovery. On the other hand, drinking warm water is beneficial for digestion, soothing sore throats, and providing comfort in colder climates.
Some might argue that Room temperature water is better than cold water in specific situations, like digestion or comfort. Room temperature water is ideal for all-day hydration, particularly in indoor settings. It has few known drawbacks, though some people may find it less refreshing compared to cold or warm water, especially when a cooling effect is desired.
Ultimately, the choice between cold, room temperature, and warm water depends on the situation and personal preferences, with cold water best for cooling and hydration during activity, warm water supporting digestion and comfort, and room temperature water being a versatile, all-day hydration option.
Risks, Myths, and Limitations
Cold water is safe for most people, but certain risks and myths exist. One common question people ask is, "Is cold water bad for you?" It’s important to be mindful of your body’s response to cold water, especially if you have certain sensitivities or conditions. Let’s explore some of these myths and clarify the actual risks.
Common Myths
- "Cold water contracts your stomach" – Many people believe that drinking cold water is bad for digestion, but there’s no strong evidence to support this claim in healthy individuals. In fact, cold water can cause no disruption to the digestive process, as the stomach quickly adjusts the temperature of the liquid to match its own.
- "Cold water causes sore throats" – There is no clear scientific proof to support this claim. However, some people avoid drinking cold water when trying to treat a cold or flu, as they may prefer warm water for comfort, which can soothe the throat and provide relief.
- "Cold water prevents fat digestion" – This is untrue; the stomach quickly warms water to body temperature. In fact, there’s no evidence that drinking cold water affects the digestion of fat. Drinking water per day, whether cold or room temperature, supports digestion and overall hydration without interfering with nutrient absorption.
Real Risks
- People with sensitive teeth may feel discomfort when drinking water that’s too cold, as the cold temperature can trigger a sharp, uncomfortable sensation.
- Cold water may trigger headaches or migraines in sensitive individuals, especially if consumed too quickly or in excess.
- In rare cases, some people with specific heart conditions may experience discomfort after rapid cold water intake.
- Some people may find drinking cold water with hot food uncomfortable, preferring room temperature or warm water to avoid disrupting digestion. In such cases, drinking room temperature water or warm water is better than drinking cold water, as they can be gentler on the digestive system, helping to promote smoother digestion without causing discomfort.
However, this doesn’t mean cold water is a bad habit for everyone. In fact, cold water in many situations, particularly during exercise or in hot weather, as it helps to cool the body efficiently.
That said, some people may find cold water with hot food uncomfortable, preferring room temperature or warm water to avoid disrupting digestion.
Practical Guide: When and How to Drink Cold Water
So, how much water should you drink per day?
- Men: Around 3.7 liters per day, which includes water from both food and drinks. This amount is generally sufficient to meet the body's hydration needs, considering that many foods, such as fruits and vegetables, also contribute to overall fluid intake.
- Women: Around 2.7 liters per day, which also includes water content from food and beverages. While individual needs may vary depending on factors like age, activity level, and climate, this guideline provides a solid baseline for staying properly hydrated.
Best Times for Cold Water
- During and after exercise: Drinking cold water during physical activity helps cool your body down, preventing overheating and maintaining performance.
- On hot days to prevent overheating: Cold water is ideal on sweltering days when your body struggles to maintain a comfortable temperature. It helps lower your core body temperature, preventing heat exhaustion and dehydration.
- Post-workout to refresh faster: After a workout, cold water can help reduce inflammation and ease muscle fatigue by quickly cooling your body. This promotes faster recovery, so you can feel recharged and ready for your next session.
- When you need a boost in alertness: If you're feeling sluggish or mentally fatigued, a glass of cold water can help you feel more awake and alert. The refreshing sensation of cold water can activate your nervous system, giving you an instant energy boost without the need for caffeine.
When To Choose Room Temperature water or Warm Water
- With meals in colder climates: In colder regions, warm or room temperature water is often preferred during meals to provide comfort and help with digestion.
- When feeling sick, coughing, or having stomach upset: Warm water is often recommended when you're feeling under the weather, as it can soothe a sore throat, calm a cough, and ease stomach discomfort. Cold water may exacerbate symptoms like congestion or stomach cramps.
- Before sleep: Drinking cold water right before bed may cause discomfort during sleep, especially if it leads to sudden awakenings due to the cold sensation. Opting for room temperature or warm water can promote relaxation and prevent disturbances from feeling chilled during the night.
Cultural and Global Perspectives
Different countries treat water temperature differently.
- In the United States and Europe, chilled or ice water is common, even served in restaurants automatically. The preference for drinking cold water in these regions is often driven by the refreshing sensation it provides, especially in warmer climates or after physical activity.
- In China and Japan, however, warm or room-temperature water is preferred, and drinking hot water is seen as more beneficial for digestion. Many people in these countries believe that benefits of drinking hot water include improved digestion, better circulation, and detoxification. Cold water is sometimes avoided due to concerns that it might disrupt digestion, particularly during meals.
- In India, it is common to drink warm or hot water with meals, sometimes mixed with tea or spice infusions. The tradition of drinking hot water is believed to aid in digestion, promote comfort, and even help in balancing the body’s internal temperature. These practices reflect the cultural and health beliefs that vary across different regions and how drinking hot water is often linked to wellness and digestive health.
This shows habits are often cultural, not just health-based.
Expert Insights
Health experts note:
- Cold water helps lower core temperature and supports athletes in hot climates, making it a valuable choice for performance during exercise or outdoor activities. It helps to quickly reduce the risk of overheating by cooling the body down more effectively.
- Cold water is as hydrating as room temperature water, ensuring that your body stays hydrated no matter the temperature. The hydration benefits are not diminished by the temperature of the water, making it a practical option for daily hydration needs.
- Most health risks associated with cold water are minor or limited to sensitive groups, such as individuals with certain digestive issues or those prone to headaches from temperature extremes.
Practical advice: Drink water at the temperature you best enjoy, but use cold water during times when your body needs cooling or extra hydration, such as after a workout or in hot weather. For most people, the most important factor is staying hydrated, regardless of water temperature.
Future Research and Takeaways
Scientific evidence is strongest for:
- Exercise performance and temperature regulation.
- Encouraging better hydration.
Evidence is moderate for:
- Appetite control.
- Alertness boost.
Evidence is weak for:
- Significant long-term weight loss.
- Immunity improvements.
Simple takeaway: Cold water is refreshing, cooling, and useful in the right situations. It is safe for most people, but not essential to replace all room or warm water.
FAQs on Cold Water
1. Is drinking cold water good for the body?
Drinking cold water does indeed have many benefits for the body. It can quickly replenish the body with the water it needs, as water is the source of life. Cold water can also play an important role in hydration. During intense physical activity or in hot weather, body temperature can rise quickly. Drinking a sip of cold water can help prevent discomfort caused by overheating, enhance endurance, and allow people to persist longer. Therefore, for athletes or those engaged in high-intensity exercise, drinking cold water is an especially suitable choice. Additionally, cold water can help improve alertness. The cool sensation directly stimulates the nervous system, instantly refreshing the mind and enhancing focus. Although cold water does not significantly accelerate metabolism, the body consumes a small amount of energy in the process of heating the water to body temperature, which can help burn a few extra calories to some extent.
However, it is important to note that while cold water has these benefits, it is not suitable for everyone. For example, people with sensitive teeth may experience tooth sensitivity when drinking cold water; and individuals with certain health conditions may also feel unwell after drinking cold water. Therefore, the most important thing is to adjust whether and how much cold water to drink based on personal preference and circumstances.
2. Is it better to drink cold or hot water?
Whether it's better to drink cold water or hot water, there's no definitive answer. It really depends on the specific situation and personal preferences.
For example, during exercise, especially in hot weather, cold water is ideal. It quickly cools the body and prevents the discomfort of overheating. Drinking cold water can make you feel refreshed and energized. Also, cold water can be invigorating. If you feel tired, drinking a glass of cold water can help you feel more alert.
On the other hand, many people find warm water more comfortable and believe it aids digestion. Drinking some warm water before or after meals can help soothe the stomach and aid in the digestion and absorption of food. In the cold winter, when the biting cold wind blows outside, returning home and drinking a cup of warm water can bring warmth from the throat all the way to the stomach, then spreading throughout the body.
So, both cold and hot water have their own benefits. There's no single answer; choose based on your current needs. Do whatever is most comfortable for you.
3. Does cold water have any benefits?
Cold water has multiple positive effects on the body. First, it can quickly replenish fluids. On hot days or after exercise, the refreshing taste of ice water encourages people to drink more water. Second, cold water has a cooling effect. By lowering the temperature of the mouth, esophagus, and stomach, it can effectively alleviate discomfort such as dizziness and fatigue caused by high temperatures or exercise.
Additionally, cold water can burn calories. The body expends a small amount of energy to warm cold water to body temperature, which can slightly boost metabolism. Sports medicine research has also found that cold water can help regulate elevated body temperature during exercise, enhancing endurance and performance. It is worth noting that the effects of cold water on the digestive system are controversial. Medical research indicates that cool water helps maintain normal gastric mucosal function, while hot water can damage the gastric mucosal barrier.
Cold water has also been proven to reduce muscle soreness and inflammation after exercise. By causing blood vessels to constrict due to the cold temperature, it reduces swelling caused by muscle tissue damage. For healthy individuals, drinking cold water in a scientifically sound manner is safe and beneficial.
4. What do 30 seconds of cold water do?
Just 30 seconds of exposure to cold water, whether you drink it or splash it on your body, will cause your body to react immediately. This fast-acting feature is particularly useful when you need it.
Try drinking 30 seconds of cold water. The icy sensation slides down your throat, instantly cooling you to the core. If you were feeling hot and tired, you will quickly recover and feel much lighter. Pouring cold water on your face or arms has the same effect. The cooling sensation is more direct and can slightly lower your core body temperature. This effect is particularly noticeable on a hot afternoon or after physical labor when you're drenched in sweat. This cooling sensation comes at the right time. It prevents your body from overheating and helps relax a tense body, aiding in the recovery of physical strength. Besides the cooling effect, cold water also stimulates the nervous system, instantly waking you up. This refreshing sensation can dispel fatigue, refocus scattered thoughts, and improve concentration.
Whether you want to restore energy or improve focus, this 30-second cold water method is simple and effective.
Although the effect doesn't last long, when you need to quickly adjust your state, 30 seconds of cold water can truly help you regain vitality quickly, making it particularly practical.
5. What temperature water is healthiest to drink?
When it comes to the healthiest drinking water temperature, it generally ranges between 15 and 25 degrees Celsius. Water at this temperature is pleasant to drink. It doesn’t irritate the throat like ice water, nor does it burn the mouth like hot water. Whether you’re just waking up in the morning or taking a break at work and want to drink water, water at this temperature is easy to drink without any effort. It also has good hydration effects, is easily absorbed by the body without causing any burden, and encourages you to drink a few sips from time to time, ensuring you stay adequately hydrated throughout the day. It has a refreshing quality without being too stimulating, making it ideal for daily hydration.
Of course, extremely cold or hot water can also be beneficial in certain situations. For example, drinking cold water during exercise can help cool the body down, while drinking warm water can aid digestion. However, water that is too extreme in temperature can be uncomfortable to drink and may even cause discomfort. Extremely cold water may irritate the throat, especially for those with sensitive teeth. Extremely hot water, on the other hand, can irritate the mouth and digestive system. Therefore, for daily hydration, it is best to choose room-temperature water or slightly cool water, which is both practical and refreshing to drink.