Is it better to drink hot or cold water during workout?

December 9, 2025 •

3 min read

A fluid deficit of just 1% of body weight can significantly elevate the core body temperature during exercise. While proper hydration is crucial, the temperature of the water can influence thermoregulation, fluid intake, and overall performance during a workout.

Quick Summary

The ideal water temperature during exercise depends on the workout's intensity and environment. Cold water excels at cooling the body and encouraging higher intake, particularly in hot conditions. Warm water may offer benefits for digestion and relaxation, best for moderate exercise.

Key Points

Cold Water for High-Intensity: Drink cold water during intense workouts or in hot weather to lower and delay the rise in core body temperature, preventing overheating and fatigue.
Cold Water Boosts Intake: Cold water is more palatable, encouraging you to drink more and helping to combat dehydration more effectively than warmer fluids.
Warm Water Aids Digestion: Consider warm water before a low-intensity workout, as it can stimulate digestion and help with nutrient absorption.
Timing Matters: Use cold water during and immediately after high-intensity exercise for cooling and rehydration. Warm fluids can be beneficial pre-workout or for recovery if circulation is the priority.
Palatability vs. Efficiency: While warm water may reduce the sensation of thirst faster, cold water's higher palatability typically leads to greater fluid consumption during exercise.
Listen to Your Body: The best water temperature is the one that you are most likely to drink consistently. Personal comfort and tolerance should also guide your choice.

Cold Water During Exercise

For most high-intensity workouts or sessions in hot weather, cold water is the most beneficial choice. It provides a direct cooling effect on the body, helping to lower and delay the rise in core body temperature. This thermoregulatory benefit can prevent overheating and delay the onset of fatigue, allowing performance to be sustained for longer.

Why Cold Water is a Top Choice:

Enhanced Palatability: People tend to drink more cold water than warmer options during exercise because it is more palatable and refreshing. This increased fluid intake is a major factor in preventing dehydration.
Lower Perceived Exertion: The cooling effect can make exercise feel less strenuous. Athletes often report feeling more comfortable and less fatigued when drinking cold fluids, which can translate into better performance and endurance.
Metabolic Boost: The body expends a small amount of extra energy to warm cold water to its internal temperature. While the caloric burn is minimal, it adds a small thermogenic effect.

Warm Water During Exercise

While less common for intense workouts, warm water (or room-temperature water) has its own set of unique benefits, particularly in specific scenarios or for certain individuals. One of its primary advantages relates to digestion and comfort.

Advantages of Warm Water:

Improved Digestion: Drinking warm water can stimulate gastrointestinal blood flow, which helps with digestion and nutrient absorption. This can be beneficial before lower-intensity workouts like yoga or Pilates, where focus and controlled breathing are key.
Better Thirst Regulation: Research suggests that warm water is most effective at reducing the sensation of thirst. However, this can be a double-edged sword during prolonged exercise, as it may cause you to drink less than your body actually needs.
Potential for Better Hydration (with conditions): Some experts suggest room-temperature water is absorbed quickest by the body, as it doesn't require extra energy to regulate the temperature. For pure, rapid rehydration in moderate climates, this could be an effective strategy.

Cold vs. Warm Water: A Quick Comparison


Feature	Cold Water (approx. 4-16°C)	Warm Water (approx. 32-43°C)
Effect on Core Temperature	Actively lowers and delays the rise in core body temperature.	Can increase internal temperature, stimulating sweating.
Optimal Conditions	High intensity, hot or humid environments.	Low to moderate intensity, cooler environments.
Hydration Strategy	Encourages higher fluid intake due to palatability.	May cause you to feel less thirsty, potentially leading to lower intake.
Impact on Digestion	Can potentially slow digestion by constricting blood vessels.	Supports digestive processes and circulation, especially pre-workout.
Perceived Exertion	Reduces feelings of effort and fatigue.	Can be soothing and relaxing, useful for focus-based exercise.
Best for...	Endurance athletes, intense workouts, hot climates.	Yoga, Pilates, lighter exercise, specific digestive needs.

When Your Choice Matters Most

For High-Intensity and Endurance: If pushing limits with high-intensity interval training (HIIT), running a marathon, or cycling for an extended period, particularly in warm or humid conditions, cold water is the clear winner. The ability to lower core temperature and increase fluid consumption will directly impact endurance and performance.
For Low-Intensity and Recovery: For a gentle yoga session, a Pilates class, or as a post-workout recovery aid, warm water may be a suitable choice. Its ability to aid digestion and promote relaxation can be beneficial. Post-workout, cold water (or even ice slurry) can help with recovery by reducing inflammation.
Consider Personal Comfort: Ultimately, the best hydration strategy is the one you will stick with consistently. If very cold water causes stomach discomfort or throat irritation during exercise, a slightly cooler-than-room-temperature fluid might be a better compromise. The goal is to drink enough, so personal preference is a valid consideration.

Conclusion

While both hot and cold water will fulfill basic hydration needs, cold water offers superior benefits for intense exercise, especially in warm environments. Its cooling effect and tendency to encourage higher fluid intake can directly improve endurance and delay fatigue. Warm water's advantages are more suited for lower-intensity activities where aiding digestion and promoting relaxation are priorities. For optimal performance in demanding workouts, grabbing an icy bottle is the most effective choice. Ultimately, staying consistently hydrated throughout exercise is the most critical factor, regardless of the temperature. A systematic review published in the International Journal of Sport Nutrition and Exercise Metabolism examines the influence of beverage temperature on fluid ingestion during endurance exercise.

Frequently Asked Questions

Yes, drinking cold water during exercise helps lower core body temperature, delaying the rise in temperature that causes fatigue. This effect is particularly noticeable during intense exercise or in hot environments.

Yes, very cold water can temporarily constrict blood vessels in the stomach, which may slow down digestion. For most intense workouts, however, the cooling benefit outweighs this minor effect.

Some studies suggest that room-temperature water is absorbed slightly quicker, as the body doesn't need to regulate its temperature. However, the most critical factor for hydration is consuming enough fluids, and cold water encourages higher intake.

For hot yoga, room-temperature or warm water is often preferred. This helps avoid the digestive shock of cold water and can aid in calming and focusing the mind.

Immediately after a high-intensity workout, cold water or an ice slurry can help speed up the cooling process and reduce inflammation. Warm fluids might be better for aiding circulation and relaxation after a gentle session.

A study found a small but significant decrease in bench press repetitions when participants drank cold water versus room temperature water, though the overall effect was minimal.

Research has indicated that water between 10°C and 22°C (slightly cool to room temperature) can be effective for rehydration by balancing absorption with comfortable consumption.