Are there any benefits of drinking cold water? Weighing the evidence

October 18, 2025 •

4 min read

According to a 2012 study, drinking cold water during exercise significantly delays the increase in core body temperature, which can help improve endurance. So, are there any benefits of drinking cold water? The answer involves looking beyond common myths to examine the proven effects on metabolism, exercise, and overall health.

Quick Summary

This guide explores the scientifically supported advantages and potential risks of drinking cold water, addressing its effects on thermoregulation, metabolic rate, exercise performance, and digestion. It compares cold water with other temperatures and outlines scenarios where it is most beneficial or should be avoided.

Key Points

Enhances Exercise Performance: Drinking cold water during a workout can help cool the body and extend endurance, especially in hot conditions.
Provides a Metabolic Boost: A small, temporary increase in metabolism occurs as your body expends energy to warm cold water to body temperature.
Increases Mental Alertness: The refreshing sensation of cold water stimulates the nervous system, providing a natural and caffeine-free energy lift.
May Aid Hydration and Appetite Control: Many people find cold water more palatable, which can encourage higher fluid intake and help reduce appetite when consumed before meals.
Presents Minor Risks for Some: Individuals with sensitive digestion, migraines, or achalasia may experience side effects like cramps, headaches, or swallowing issues from very cold water.
Requires Personal Preference and Balance: The ideal water temperature depends on the situation and individual tolerance. Consistent hydration is more important than the temperature.

The debate over the ideal temperature for drinking water is long-standing, with cultural traditions and health beliefs often contrasting. While the soothing nature of warm water is widely appreciated, cold water offers unique, scientifically-backed benefits, particularly concerning thermoregulation, physical performance, and mental alertness.

The athletic and physiological perks

Improved exercise performance

For athletes and fitness enthusiasts, cold water can be a game-changer, particularly in hot environments. Studies show that drinking cold or iced beverages during exercise can help delay the rise in core body temperature, thereby increasing endurance and performance. A 2012 study involving physically fit males found that those drinking cold water during a 60-minute workout had a smaller overall increase in core temperature compared to those who drank room-temperature water. This cooling effect allows you to feel less fatigued and push harder for longer.

Minor metabolic boost

Some research suggests that drinking cold water can provide a small, temporary boost to your metabolism. This is due to a process called thermogenesis, where your body expends a small amount of energy to warm the ingested cold water to its core temperature. While some studies suggest a negligible calorie burn of about 8 calories per glass, other research indicates that consistent intake might add up over time. However, experts widely agree that this effect is minimal and not a reliable weight-loss strategy on its own. The real benefit lies in cold water's potential to encourage greater overall water intake, which is a powerful tool for weight management.

Enhanced alertness and mood

The refreshing jolt of cold water can provide an instant pick-me-up. This is because the sudden temperature change stimulates the nervous system, which can increase alertness and improve focus. In a mechanism similar to splashing cold water on your face, drinking it can release natural mood-enhancing hormones like endorphins and catecholamines. This makes cold water an excellent, caffeine-free way to fight off a midday slump and increase productivity.

Potential risks and considerations

Digestive discomfort

For some individuals, particularly those with sensitive digestive systems, very cold water may cause discomfort. The theory, supported by some traditional medicine practices and anecdotal evidence, is that cold liquids can constrict blood vessels in the stomach and intestines, potentially slowing down the digestive process. While the stomach is quite efficient at regulating temperature, some people may experience minor cramping or bloating. This effect is most concerning for individuals with conditions like achalasia, which can be exacerbated by cold intake.

Headaches and sinus issues

Drinking very cold or ice water has been linked to triggering headaches, particularly in individuals prone to migraines. The rapid chilling of sensitive nerves in the palate is believed to cause a “brain freeze” effect that can sometimes escalate into a headache. Furthermore, a 1978 study found that cold water intake can thicken nasal mucus, making it harder to pass through the respiratory tract, potentially worsening symptoms of a cold or flu.

Heart rate changes

In rare cases, drinking ice-cold water can stimulate the vagus nerve, which helps control heart rate. While typically harmless, this could cause temporary drops in heart rate. Individuals with pre-existing heart conditions should be mindful of their body's response and consult a healthcare provider if they have concerns.

Cold vs. Warm vs. Room-Temperature Water

Deciding on the best water temperature depends on your specific needs and personal preference. Below is a comparison to help you choose what is best for you.


Feature	Cold Water (10–16°C)	Room-Temperature Water (20–25°C)	Warm Water (40–45°C)
Best for	Exercise, hot weather, alertness boost	All-day drinking, easier digestion	Soothing digestion, sinus relief, relaxation
Hydration	Encourages higher intake due to refreshing taste	Most efficient absorption for rapid rehydration	May suppress thirst, leading to less intake
Digestion	May slow digestion or cause discomfort for sensitive individuals	Gentle on the digestive system	Can aid digestion, especially after meals
Metabolism	Provides a minimal, temporary metabolic boost via thermogenesis	No significant metabolic effect	May stimulate digestion but has no direct thermogenic effect
Nervous System	Activates alertness, improves focus	Neutral effect	Can be calming and relaxing

Making the right choice for you

Ultimately, the temperature of your water should align with your body's needs and how you feel. While cold water is excellent for specific situations like during exercise or on a hot day, consistent hydration is the most critical factor for overall health. Listen to your body and feel free to vary your water temperature throughout the day. For instance, starting the day with warm water to kickstart digestion and opting for cold water during a workout can provide a balanced approach to hydration.

For those with particular health concerns, paying attention to your body’s signals is essential. If you experience digestive issues or migraines after consuming cold water, switching to room-temperature or warm water may alleviate symptoms. As with any health-related decision, focusing on what promotes comfort and consistency will lead to the best long-term results.

Frequently Asked Questions

Drinking cold water offers a minimal, temporary metabolic boost as your body burns a few extra calories to warm it up. While this effect is scientifically proven, it's not significant enough on its own for substantial weight loss. It's most effective as part of a holistic approach that includes a healthy diet and exercise.

For most healthy people, drinking cold water is not harmful to digestion. However, individuals with sensitive stomachs or conditions like achalasia may experience digestive discomfort or slowed digestion, as cold temperatures can cause blood vessels to constrict.

Yes, for some people, drinking very cold or ice water can trigger a headache or migraine. This is often referred to as a "brain freeze" and is caused by the rapid chilling of nerves in the mouth and throat.

For exercise, cold water is often better, especially in hot weather. It helps lower your core body temperature, delays fatigue, and feels more refreshing, which encourages you to drink more and stay adequately hydrated.

The best times to drink cold water are during and after physical exercise, on a hot day to cool down, or when you need a mental boost for alertness. It can also be helpful to drink it before a meal to help with appetite control.

While there is no strong evidence that cold water directly causes colds, some older research suggests it can thicken nasal mucus, potentially worsening symptoms if you already have a cold. Some traditional beliefs suggest it can weaken the immune system, but scientific evidence is lacking.

The best temperature for everyday hydration is the one that encourages you to drink enough water consistently. Many experts suggest room-temperature or slightly cool water (around 16°C), as it's easily absorbed by the body without causing any thermal shock.