Is Drinking Cold Drinks Bad for You? A Nutritionist's Perspective

October 18, 2025 •

4 min read

A 2013 meta-analysis of 88 studies found a clear association between soft drink consumption and adverse health outcomes, including weight gain and a higher risk of diseases like diabetes. So, is drinking cold drinks bad for you? The answer isn't a simple yes or no; it depends heavily on the type of drink and your individual health.

Quick Summary

An exploration of how the temperature and ingredients of cold beverages, from plain water to sugary sodas, can impact various aspects of your health, from digestion to dental wellness and metabolism.

Key Points

Plain Cold Water is Safe: For most healthy people, cold water is a great way to stay hydrated and can even improve performance during exercise.
Sugary Cold Drinks are Detrimental: Sodas and juices are linked to weight gain, diabetes, fatty liver disease, and significant dental erosion due to their high sugar and acid content.
Diet Drinks Carry Their Own Risks: Artificially sweetened beverages may disrupt the gut microbiome and are still highly acidic, threatening dental health. They are not a truly healthy alternative.
Temperature Affects Digestion for Some: Individuals with sensitive stomachs or conditions like achalasia may experience discomfort and slowed digestion with very cold drinks.
Prioritize Plain Water: The best choice for hydration is and remains plain water, consumed at a temperature that is comfortable for you. Healthier flavored alternatives like sparkling water or herbal tea are also good options.
Sugary Drinks Cause Dehydration: The high sugar concentration in cold sodas and juices can paradoxically draw water from your cells, leaving you thirstier and promoting a cycle of thirst.

For many, reaching for an ice-cold beverage on a hot day or to accompany a meal is a natural impulse. The crisp, refreshing sensation seems harmless enough, but the impact on your body can vary dramatically. Separating the myths from the facts about cold drinks is crucial for making informed dietary choices that support long-term health.

The Truth About Plain Cold Water

When it comes to cold beverages, the primary distinction is between plain water and all other drinks. For most healthy individuals, drinking cold or even ice-cold water is not harmful and offers clear benefits, especially in specific circumstances.

Enhances Hydration: For many, the refreshing taste of cold water encourages higher fluid intake, which is essential for all bodily functions, from regulating temperature to protecting tissues. Studies on athletes show that drinking cooler water can improve rehydration and enhance performance in hot environments.
Minimal Metabolic Impact: The idea that your body burns a significant number of extra calories warming cold water is largely a myth. While it does require a tiny amount of energy, the effect is negligible and won't significantly impact weight loss.

However, some individuals may experience minor side effects from very cold water:

Digestive Sensitivity: People with sensitive digestion or conditions like achalasia (a swallowing disorder) may experience discomfort or cramps from consuming cold liquids. For these individuals, room temperature or warmer beverages might be more comfortable.
Headaches: A small percentage of people, particularly those prone to migraines, may experience a "brain freeze" or headache from drinking very cold liquids too quickly.

The Significant Health Risks of Sugary Cold Drinks

This is where the real health concerns arise. Sugary cold drinks, including sodas, fruit juices, and energy drinks, are associated with a wide range of negative health outcomes due to their high sugar and acidic content.

Weight Gain and Related Diseases: The excessive sugar in these beverages provides "empty calories" with no nutritional value, contributing significantly to weight gain and obesity. High intake is a known risk factor for developing type 2 diabetes, fatty liver disease, and heart disease.
Dental Erosion and Decay: The combination of sugar and acids (like phosphoric and citric acid) is highly damaging to tooth enamel. The sugar feeds bacteria that produce acid, while the inherent acidity of the drink also erodes the protective enamel layer, leading to cavities and decay.
The Dehydration Paradox: Despite being a liquid, sugary beverages can contribute to dehydration. The body needs extra water to process and excrete the high sugar load, which can leave you feeling even thirstier and lead to a cycle of overconsumption.
Bone Health: Some research suggests that the phosphoric acid commonly found in sodas can interfere with calcium absorption and may negatively affect bone density over time.

Diet and Zero-Calorie Cold Drinks: A 'Healthier' Alternative?

While they don't contain the same high-calorie sugar load, artificially sweetened cold drinks are not without their own issues and are often not a truly healthy replacement.

Potential Metabolic Issues: Some studies suggest a link between artificial sweeteners and a higher risk of metabolic dysfunction, including type 2 diabetes and metabolic syndrome. The intense sweetness can also lead to stronger cravings for sweet foods.
Gut Microbiome Disruption: Artificial sweeteners may have a negative impact on the gut microbiome, which is crucial for digestive health and immune function.
Dental Acid Threat: These drinks are still highly acidic, meaning they pose a similar risk of dental enamel erosion as their sugary counterparts, even without the sugar.

How Cold Drinks Impact Your Digestive System

For some, particularly those with existing gastrointestinal sensitivities, the temperature of a beverage can also influence digestive comfort. Though the effects are not universal, they are worth noting.

Slowed Digestion: Some evidence suggests that cold beverages, especially when consumed with meals, can cause blood vessels in the stomach to constrict. This reduces blood flow to the digestive system and may slow down the digestive process, leading to bloating and discomfort.
Spleen Imbalance (Traditional Medicine): In some traditional medicine systems like Ayurveda, cold beverages are believed to weaken the spleen's function, which is linked to digestion and energy. Warmer or room temperature drinks are often recommended to maintain balance.

A Comparison of Cold Drink Options


Feature	Plain Cold Water	Sugary Cold Drink (Soda, Juice)	Diet/Zero-Calorie Cold Drink
Calories	Zero	Very High	Zero to Very Low
Nutritional Value	None (pure hydration)	None (empty calories)	None
Hydration	Excellent	Poor (can dehydrate)	Good (but with other risks)
Dental Impact	Negligible	High (due to sugar and acid)	High (due to acid)
Diabetes Risk	None	High	Potential (metabolic effects)
Digestive Impact	Generally none (some sensitivity)	High (bloating, acid reflux)	High (bloating, gut disruption)

Making a Healthier Choice for Your Diet

By understanding the differences between your beverage options, you can make smarter choices for your nutrition diet. The best option for daily hydration remains plain water, at any temperature you find palatable. If you enjoy the fizziness of soda, consider switching to sparkling water with a splash of natural fruit juice or a few slices of lemon. Herbal teas, either hot or iced, are another excellent, nutrient-rich option. Limiting sugary drinks and reducing your reliance on artificial sweeteners is a simple yet effective way to protect your long-term health.

Conclusion

Ultimately, is drinking cold drinks bad for you? The answer is a clear distinction between the contents of the drink and its temperature. While plain cold water poses no threat to a healthy individual and can even be beneficial for exercise, cold beverages laden with sugar and acid are highly detrimental to dental health, metabolism, and overall wellness. Moderation is key for diet and zero-calorie alternatives, which still carry risks related to artificial sweeteners and acidity. Prioritizing plain water and healthier alternatives is the most effective strategy for promoting a nutritious diet and robust health. For more guidance on healthy hydration and nutrition, you can consult reliable sources like the CDC's recommendations on water and healthier drinks.

Frequently Asked Questions

No, drinking cold water does not cause sore throats or colds. The responsible culprits are viruses and bacteria. In fact, cold liquids can be soothing for an already sore throat.

Yes, but it depends on the drink. Sugary cold drinks are a major contributor to weight gain due to their high calorie content. Plain cold water, however, has no calories and helps with hydration, which is vital for metabolism and appetite control.

For most people, drinking cold water with meals is not harmful. However, some with sensitive digestive systems may find it causes minor discomfort or bloating, as the cold can temporarily affect blood flow and enzyme activity in the stomach.

Zero-calorie or diet drinks are not as damaging as sugary ones, but they are not entirely harmless. They are still highly acidic, which can harm tooth enamel, and some studies suggest artificial sweeteners may disrupt the gut microbiome and cause metabolic issues.

Sugary cold drinks can actually cause dehydration because the body uses water to process the high sugar content. Plain cold water, on the other hand, is a hydrating beverage.

The ideal temperature is largely a matter of personal preference and comfort. What matters most is staying adequately hydrated. Some people find room temperature or warm water easier on their digestive system, while cold water is often more appealing during exercise or in hot weather.

Healthy alternatives include sparkling water infused with fresh fruit or herbs, unsweetened iced herbal teas, or simply cold plain water. These options provide the refreshing cold sensation without the added sugars or artificial sweeteners.