Is it healthy to drink cool water? Benefits, risks, and when to choose it

December 5, 2025 •

3 min read

According to a 2023 survey, 79% of people stated they prefer to drink cold water, especially on hot days or after exercise. But despite its popularity, many wonder: is it healthy to drink cool water, or is room temperature the healthier option?

Quick Summary

Drinking cool water is generally safe for most, offering benefits like enhanced exercise performance and a slight metabolism boost. However, it can aggravate certain conditions in sensitive individuals, such as achalasia and migraines.

Key Points

Performance Boost: Drinking cool water during exercise helps lower core body temperature, improving endurance and performance.
Slight Metabolism Increase: Your body expends a small amount of extra energy to warm cold water, leading to a negligible calorie burn.
Digestive Sensitivity: Those with sensitive digestive systems or conditions like achalasia may experience discomfort from cold water.
Potential Migraine Trigger: Studies show that consuming ice-cold water can trigger headaches in people with active migraines.
Superior Hydration is a Myth: While cold water is refreshing, room temperature water is absorbed just as effectively for overall hydration.
Respiratory Effects: Cold water can thicken nasal mucus, which may worsen congestion during a cold or flu.
Listen to Your Body: Ultimately, the best water temperature depends on personal preference and how your body responds to it.

For years, the debate has lingered: is drinking cool or cold water actually good for you? While some praise its refreshing qualities and performance-enhancing effects during a workout, others follow traditional wisdom suggesting that warmer water is better for digestion. The truth, as revealed by a body of scientific research, is more nuanced and depends largely on the context and an individual's health.

The Science Behind Your Preference

While personal habit and cultural norms heavily influence our water temperature preferences, there are also physiological reasons. For instance, in hot weather or during intense exercise, the body's natural impulse is to seek a cooling sensation, and cold water provides that immediate relief. A 2013 study found that participants were more likely to drink more water when it was cool (around 16°C or 60.8°F), suggesting that coolness can encourage better hydration. Conversely, in colder climates or for those seeking comfort, warmer water may feel more soothing.

Benefits of Drinking Cool Water

Research indicates that consuming cool water offers several benefits. During exercise, particularly in heat, cool water helps regulate core body temperature, delaying fatigue and improving endurance. It is also a practical way to lower body temperature and prevent overheating. Cool water can even provide a slight metabolism boost as the body expends energy to warm it. Additionally, the coolness can stimulate adrenaline, offering a temporary boost to mental alertness.

Potential Risks and Who Should Be Cautious

While generally safe, cool water can have downsides. It may trigger headaches, especially in individuals prone to migraines. For those with achalasia, a swallowing disorder, cold water can worsen symptoms. An older study also suggested cold water thickens nasal mucus, potentially worsening congestion for those with a cold or flu. Individuals with tooth sensitivity due to issues like exposed nerves may also experience discomfort. Some people with sensitive digestive systems report bloating or cramping from very cold water, though this isn't a widespread issue.

Cold Water vs. Room Temperature Water: A Comparison


Feature	Cold Water (~5-16°C)	Room Temperature Water (~25°C)
Body Temperature	Aids in lowering core temperature, ideal for cooling down during exercise or heat.	Does not actively cool the body but supports overall temperature regulation.
Digestion	Can cause temporary constriction of blood vessels in the stomach for some, potentially leading to discomfort.	Generally gentler on the digestive system, allowing for quicker absorption for sensitive individuals.
Hydration Rate	Can feel more satisfying and encourages higher intake during exercise but may reduce thirst more quickly, potentially leading to less total consumption in other contexts.	Absorbed efficiently without impacting thirst response, making it ideal for consistent, long-term hydration.
Metabolism	Triggers a slight, negligible metabolic boost as the body warms it.	Does not require extra energy expenditure for temperature regulation.
Sickness/Congestion	Can thicken nasal mucus, potentially worsening congestion and sore throat symptoms.	May help loosen mucus and soothe a sore throat, especially when warm.

How to Choose the Right Water Temperature for You

The best approach is to listen to your body and consider the circumstances. During an intense summer workout, cool water may be best for performance and recovery. If you have a sore throat or digestive issues, room temperature or warm water might be more beneficial. The most crucial factor is staying adequately hydrated. If cool water helps you drink more consistently, it's a better choice than insufficient hydration with room-temperature water.

Conclusion

For most healthy individuals, the idea that cool water is harmful is not supported by science. It offers benefits during exercise and in hot weather. While those with conditions like achalasia or migraines should be cautious, avoiding cool water isn't necessary for everyone. Prioritize consistent hydration at a temperature you find palatable and comfortable. The health outcome differences between cool and room-temperature water are minimal for most. For more information, consult reliable sources like Healthline.

Frequently Asked Questions

No, for most people it is not. While very cold water can cause temporary constriction of blood vessels in the stomach, the digestive system is resilient and can handle various temperatures without significant disruption. However, those with a sensitive stomach may prefer warmer water to avoid potential discomfort.

Yes, but only slightly. The body burns a few extra calories to warm the water to its core temperature, but this effect is minimal and not a primary weight loss strategy. Consistent hydration from water of any temperature is a more impactful factor for weight management.

Cold water is often recommended during exercise, especially in hot conditions, because it can help lower core body temperature and increase your motivation to drink more, encouraging better hydration during exertion.

There is no strong scientific evidence to support this claim, but an older study found that cold water can thicken nasal mucus. This may make congestion and sore throat symptoms feel temporarily worse if you are already sick.

If you have a cold or flu, cool or cold water may temporarily thicken mucus. In this specific case, warm water or warm beverages may offer more relief from congestion.

For some individuals, especially those who experience migraines, drinking ice-cold water can trigger a headache. This is caused by a cold stimulus and is often temporary.

The best temperature for daily hydration is the one that encourages you to drink enough water consistently. While cool water can be more refreshing for many, the body absorbs water effectively at any temperature, so personal preference is the most important factor.