Is There Any Benefit in Drinking Cold Water?

December 11, 2025 •

4 min read

While many believe cold water is solely refreshing, studies suggest it can trigger a small metabolic boost, burning extra calories as your body works to warm it up. This, among other factors, suggests there are tangible benefits in drinking cold water, particularly in certain contexts like exercise or weight management.

Quick Summary

This article explores the evidence for and against drinking cold water, detailing its effects on metabolism, exercise performance, and digestion. It compares the pros and cons of cold versus warm water to help you decide which is best for your lifestyle.

Key Points

Boosts Exercise Performance: Drinking cold water during a workout helps regulate body temperature, preventing overheating and extending endurance, especially in warmer conditions.
Promotes Faster Rehydration: The stomach absorbs cold water more quickly, making it an efficient choice for replenishing fluids after intense physical activity.
Slightly Increases Metabolism: Your body burns a small number of extra calories to warm cold water to body temperature, a process known as thermogenesis.
Improves Alertness: The refreshing and invigorating sensation of cold water can stimulate the nervous system, potentially boosting mental focus and clarity.
Consider Digestive Sensitivity: For individuals with certain digestive issues or migraines, cold water can sometimes cause discomfort; warm water may be a better option in these cases.
The Best Choice Depends on Context: While cold water is great for workouts, room temperature is generally easy on the system, and warm water can aid digestion and relaxation.

The Science of Water Temperature

Water is essential for every bodily function, but the temperature at which you drink it can influence its effects on your body. For years, debates have circulated regarding whether drinking cold water is beneficial or harmful. While some traditional beliefs suggest avoiding cold beverages, modern scientific research offers a more nuanced view, highlighting several surprising benefits. Ultimately, the right temperature often depends on the specific context and your individual health needs.

Benefits of Cold Water

Enhanced Exercise Performance: When exercising, your core body temperature rises. Drinking cold water can help regulate this temperature, preventing overheating and potentially improving endurance and performance, especially in hot conditions. A review of studies revealed that people tend to drink more cold water during exercise compared to warm water, leading to better hydration.
Slight Metabolism Boost: Your body expends a small amount of energy, or calories, to heat cold water to your core body temperature. This process, called thermogenesis, results in a minimal but measurable increase in metabolism. German researchers found that consuming six cups of cold water could raise resting metabolism by approximately 50 calories per day. While not a miracle weight loss solution, this minor effect can contribute to your overall efforts.
Faster Rehydration: Some research indicates that the stomach absorbs chilled water more quickly than warm or room-temperature water. This faster absorption can be beneficial for rapid rehydration, particularly after an intense workout or when you're mildly dehydrated.
Increased Alertness: The invigorating sensation of drinking ice-cold water can trigger a response in the nervous system, potentially boosting mental alertness and concentration. This can be a useful pick-me-up during a midday slump without relying on caffeine.

Potential Downsides and Considerations

While the benefits are notable, cold water isn't universally recommended. For some individuals and in certain situations, it can cause minor issues:

Digestive Discomfort: For people with sensitive digestive systems, particularly those with achalasia or chronic issues, cold water with meals may constrict blood vessels and slow down digestion. Warm water, in contrast, may aid digestion and soothe discomfort.
Nasal Congestion: A small 1978 study found that cold water thickened nasal mucus, making it harder to breathe for those with colds or congestion. Warm water or soup had the opposite effect.
Migraine Triggers: Research from 2001 linked cold water consumption to triggering migraines in prone individuals. For those who experience cold-stimulus headaches (often called 'brain freeze'), cold water can be a trigger.

Comparison Table: Cold vs. Warm vs. Room Temperature Water


Feature	Cold Water	Warm Water	Room Temperature Water
Effect on Metabolism	Slightly boosted by thermogenesis.	Aids digestion, potentially boosting metabolism indirectly.	Neutral effect; no extra calorie burn.
Digestive Impact	May slow digestion and cause discomfort for some.	Can aid digestion and soothe the stomach.	Gentle on the system; easy to absorb.
Workout Performance	Excellent for cooling the body and improving endurance.	Offers no particular advantage for cooling during exercise.	Keeps you hydrated without the cooling shock.
Post-Workout Recovery	Can aid in reducing inflammation and muscle soreness via cold therapy.	May be better for relaxing muscles after the workout.	Standard for hydration; less impactful on recovery temperature.
Hydration Speed	Absorbed relatively quickly by the stomach.	Absorbed slower than cold water.	Considered to be efficiently absorbed.
Common Use Case	Exercise, hot weather, alertness boost.	Digesting meals, detoxing, soothing congestion.	Everyday hydration, gentler on sensitive teeth/stomachs.

Making the Best Choice for You

The optimal water temperature is often a matter of personal preference and context. For most healthy individuals, drinking cold water poses no serious risk. Athletes and those exercising in heat might find it particularly beneficial for regulating body temperature and enhancing performance. However, for those with specific health conditions like achalasia, a tendency for migraines, or digestive sensitivity, warmer water may be a more comfortable option. Integrating different temperatures into your routine—perhaps cold during a workout and room temperature with meals—can offer a balanced approach to hydration.

Ultimately, the most important aspect is consistent hydration. Regardless of the temperature, ensuring adequate water intake throughout the day is crucial for overall health, metabolic function, and mental clarity. For more specific medical guidance, always consult with a healthcare provider.

For a deeper dive into the scientific literature on cold water therapy for recovery, consider exploring research from reputable sources like the National Institutes of Health (NIH) via PubMed.

Conclusion

Drinking cold water offers several clear benefits, particularly related to exercise performance and a mild metabolic boost. While it may not be ideal for everyone, especially those with certain digestive sensitivities or conditions exacerbated by cold, it remains a safe and refreshing option for the majority. When deciding on the right water temperature, consider your immediate needs—whether it's cooling down after a workout or aiding digestion after a meal. As long as you prioritize regular hydration, the choice of temperature can be a helpful tool for optimizing your health and wellness goals. Always listen to your body and adjust accordingly.

Frequently Asked Questions

For most people, drinking cold water is not harmful. However, for individuals with sensitive digestive systems or specific conditions like achalasia, it can constrict blood vessels and potentially slow down digestion. Warm water is often recommended in these cases for smoother digestion.

Yes, but only slightly. Your body burns a minimal number of calories to warm the water, which contributes to a very small metabolism boost. The greater benefit for weight loss comes from simply staying hydrated and drinking water instead of high-calorie beverages.

Cold water is often preferred during and immediately after a workout. It helps to lower your core body temperature and aids in faster rehydration. For post-workout recovery and muscle soreness, cold therapy is also considered beneficial.

For some individuals, especially those prone to migraines or 'brain freeze,' drinking cold water can be a trigger for headaches. This is due to the rapid cooling of nerves in the back of the throat. If you are sensitive, it may be best to avoid ice-cold water.

A small, older study suggested that cold water could thicken nasal mucus, potentially worsening congestion. In contrast, warm water or hot fluids like soup were found to help clear the respiratory tract.

Some studies indicate that your stomach absorbs colder water more quickly than warmer water, which can lead to faster rehydration, especially in situations of dehydration.

For daily, general hydration, room temperature water is often considered ideal. It is easy on the digestive system and provides consistent hydration without shocking the body. However, the most important factor is simply drinking enough water throughout the day, regardless of temperature.