Is It Better to Drink Warm or Cold Water

Before we delve into the debate over warm versus cold water, it is essential to recognise that staying hydrated, regardless of the water’s temperature, is what truly matters. Our bodies need water for nearly every function.

Both cold and warm water serve the same purpose of hydration; however, depending on the context and preference, water temperatures play different roles in the body.

This article explores how water temperature impacts the body and highlights situations where cold or warm water is most beneficial. We will also debunk common myths about water temperatures and provide insights on how to use different water temperatures to our advantage.

The Basics: How Water Temperature Affects the Body

According to research, water temperature can affect the body’s response in terms of thermoregulation, digestion, and circulation.

Drinking water can be classified into four temperature ranges, each offering unique benefits:

• Ice-cold water – 5°C: This temperature is refreshing and ideal for cooling down quickly.
• Room temperature water – 25°C: Preferably used for general hydration because it is easy to drink in large amounts.
• Lukewarm water – 40°C: At this temperature, the water is warm enough to promote several health benefits and safe to drink without scalding the tongue or throat.
• Hot water 54-71°C: Refers to hot beverages and teas, but caution is needed to prevent scalding.

By recognising how your bodies respond to different water temperatures and their specific advantages, you can achieve optimal hydration and promote better health.

Potential Benefits of Drinking Warm Water

Drinking warm water helps support the body in numerous ways. It supports hydration, comfort, and in turn aids digestion and may decrease feelings of stress in some.

Let’s take a deep dive into each benefit of drinking warm water.

Improves Digestion

A study carried out in 2016 showed how warm water has an effect on bowel movement after surgery by decreasing the first flatus expulsion period. Warm water may help soothe the digestive tract by relaxing muscles and supporting comfortable digestion.

Adequate hydration also helps maintain healthy bile flow and supports the body’s natural detoxification through the liver and kidneys. Furthermore, warm water also causes widening of blood vessels (vasodilation), which improves circulation to the gastrointestinal tract and enhances nutrient absorption, aiding the overall digestive process.

Aids Weight Loss

It is important to note that drinking hot water alone does not cause weight loss. However, drinking warm water before a meal can promote satiety, leading to a reduced calorie intake.

With a fuller stomach, the tendency for unnecessary snacking is also reduced.

Reduces Stress

Warm water affects the body and the mind through several interconnected mechanisms.

Warm water activates the parasympathetic nervous system, which is also known as the ‘rest and digest system’. This system slows down the heart rate, relaxes the muscles, and reduces the body’s stress response while promoting a feeling of calm.

One of the dangers of dehydration is an increase in cortisol levels, which is indicative of stress. Staying hydrated with warm water can indirectly lower stress levels.

Others

Other warm water benefits include relieving a sore throat, easing nasal congestion, and relieving menstrual cramps.

Warm water may support the body’s natural detoxification processes by promoting hydration and aiding the function of the kidneys and digestive system. Integrating warm water into a regular hydration routine, e.g. taking warm beverages or tea, can improve our overall well being.

Potential Benefits of Drinking Cold Water

One of the benefits of drinking cold water was demonstrated in research carried out on 45 physically fit adult males participating in a 60-minute exercise session. The result showed that cold water (at 4°C) improved the performance of 49% of the participants in the broad jump and 51% in the bicycle time to exhaustion exercise though individual responses vary and results are context-dependent..

Other potential cold water benefits are described in the paragraphs below.

Improves Hydration

Cold water generally tastes better and is more refreshing, which encourages more liquid intake and better hydration, especially during hot weather or after exercise.

It is important to note that cold water refers to water chilled to 10-15°C. This temperature ensures that the water is cool enough to hydrate and refresh the body. Lower temperatures (below 10°C) may cause sinus congestion, trigger sensitivity in the teeth or cramps in the stomach.

Thermoregulation

Thermoregulation refers to the body’s ability to maintain a stable internal temperature by balancing heat generation with heat loss.

When you drink cold water, it helps to lower your body’s core temperature by absorbing the heat. As your body cools from the inside, it reduces the need to sweat, which helps to conserve water and electrolytes.

Drinking cold water in hot environments and during exercise delays the rise in temperature and prevents overheating.

Relieves Fever

Drinking cold water during a fever or heat-related illness can help to reduce the body’s core temperature, bringing relief and speeding recovery. When used along with a cold compress while adhering to medication, cold water can contribute to recovery and healing.

Others

Cold water can also enhance physical performance, especially for athletes and boost alertness in the morning or at noon.

However, depending on the situation and health status, cold water should be taken with care and for specific situations.

Situational Use: When Warm Water Might Be Better

Environmental conditions, health status, and specific needs are some of the factors to consider when choosing your water temperature.

Warm water is best for:

• Digestion, especially when taken first thing in the morning, after a heavy or oily meal and in cases of indigestion or bloating;
• Sore throat, flu, nasal congestion, and allergies;
• Menstrual cramps and general tummy discomfort;
• Supporting natural detoxification systems;
• Muscle spasms, cramps, and joint stiffness.

Understanding the best situations that demand warm water can help you make more informed hydration choices tailored to your body and lifestyle.

Situational Use: When Cold Water Might Be Better

Staying hydrated remains the key focus for drinking water, however, some situations require cold water instead of warm water for optimal body performance.

Cold water is recommended in the following cases:

• During and after exercise;
• In hot weather, when sweating or during outdoor labour;
• After spicy meals;
• To reduce fever.

Improving your drinking habits by incorporating more cold water can help you stay refreshed and better hydrated, especially during hot weather or after exercise.

Myths and Facts About Water Temperature

The human body is made up of about 60% water, and it is essential for many bodily functions, so it is important to have accurate knowledge about water and hydration.

Myth: Cold water causes fat to solidify in the stomach.

Fact: There is scientific backing for this. The human digestive system has enzymes that can metabolise fat properly regardless of body temperature. Cold water may lower body temperature and slow down metabolism, but it does not solidify fat in the stomach.

Myth: Cold water hydrates, but warm water does not.

Fact: Water hydrates regardless of temperature. That said, cold water may encourage you to drink more. Body hydration depends on quantity and consistency.

Myth: Drinking ice-cold water causes sore throats.

Fact: Cold water doesn’t cause a sore throat, but it may feel worse if you already have a sore throat.

How Water Temperature Impacts Digestion and Metabolism

Water temperature can influence physiological and biochemical processes in the body.

When you drink warm water, it relaxes the muscles of the gastrointestinal tract and aids the movement of food along the digestive system. This process goes on to support the digestive process.

Warm water also raises the basal metabolic rate due to the increased core temperature. The improved circulation from warm water then facilitates nutrient absorption by increasing blood flow and increasing uptake of nutrients.

Conversely, cold water can slow down by restricting blood vessels, but can also induce thermogenesis.

Hydration Efficiency: Does Temperature Matter?

When it comes to the body’s hydration needs, water temperature has little to no effect on liquid digestion and absorption. However, temperature can affect how much and how quickly you drink.

For example, cold water is often more refreshing, especially during or after exercise, encouraging people to drink more, leading to better hydration strategies. Warm water, on the other hand, may be easier on the stomach for individuals with achalasia symptoms and preferred in cold weather.

So while temperature does not affect liquid digestion, it affects your hydration habits. The best hydration strategy is sticking to the one you are most likely to drink consistently, like cold tap water.

You can read more about the different types of water on our blog.

Athlete and Fitness Considerations

Beyond general hydration, cold water offers specific health benefits for athletes and fitness enthusiasts. It plays a more active role in exercise hydration – the practice of drinking water before, during and after exercises to maintain performance and recovery.

Some of the benefits of cold water for athletes include:

• Enhanced performance: Research suggests drinking cold water during workouts can help regulate core temperature and reduce perceived exertion, potentially enhancing endurance in heat.
• Muscle Soreness Relief: Post-workout, cold water immersion may help reduce muscle inflammation and numb nerve endings, offering temporary relief from soreness and speeding up recovery.

Due to the high physical activity and the internal heat generated, cold water is ideal for athletes without gut issues. While all water supports hydration, cold water could offer a performance edge for athletes and active individuals, though individual results vary.

What Traditional Medicine Systems Say About Water Temperature

Cultures worldwide hold different beliefs about water temperature and how it affects health.

According to the Ayurveda medicine system, warm water is believed to kindle the ‘digestive fire’ (Agni) and cleanse toxins (Ama). Similarly, Traditional Chinese Medicine (TCM) also supports the use of warm water for digestion as it is believed to promote Qi (energy) flow and protect the organs.

The Japanese Water Therapy involves drinking room-temperature or warm water on an empty stomach first thing in the morning to cleanse the digestive system.

While these traditional medicine systems may be considered ancient, they align with Western medicine in the use of water temperature to influence comfort, digestion, and hydration.

Final Thoughts: Choosing the Right Temperature for Your Needs

Whether you prefer warm or cold water, the key is to stay consistently hydrated and listen to your body’s needs.

We have seen that each temperature has its benefits. By understanding how water temperature affects your body, you can make smarter choices that align with your health goals, environment, and lifestyle.

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Frequently Asked Questions

Does cold water affect digestion differently from warm water?

Yes, cold water may slightly slow down digestion, while warm water can help to relax and stimulate the digestive tract.

What is the easiest temperature to drink water?

For general hydration, the easiest temperature to drink water is between 10°C and 25°C.

Is it better to drink cold or warm water for weight loss?

Drinking cold water can slightly boost metabolism through calorie-burning thermogenesis, but warm water supports digestion and hydration in general supports detoxification.. Metadescription: Water temperatures have different effects on the body. Discover the optimal water temperature for your lifestyle and how it affects your health.

References 

1. The effect of water temperature and voluntary drinking on the post-rehydration sweating
2. Effects of Temperature of Drinking Water on Regulation of Body Temperature in Humans
3. Perception of drinking water temperature and effects for humans after exercise
4. How Drinking Hot Water Can Transform Your Health and Wellness
5. 10 Benefits of Drinking Hot Water
6. The Effect of Warm Water Intake on Bowel Movements in the Early Postoperative Stage of Patients Having Undergone Laparoscopic Cholecystectomy: A Randomized Controlled Trial
7. Does Hot Water Help in Weight Loss?
8. Parasympathetic Nervous System
9. The effect of a cold beverage during an exercise session combining both strength and energy systems development training on core temperature and markers of performance
10. Physiology, Temperature Regulation
11. 4 key benefits of drinking cold water
12. Is drinking cold water bad for a person?
13. What Are the Risks and Benefits of Drinking Cold Water?
14. Cold Water vs Room Temp, Myths or Facts?
15. 11 Myths and Facts Everyone Should Know About Drinking Water
16. The Water in You: Water and the Human Body
17. Sports and Hydration for Athletes: Q&A with a Dietitian
18. What is Japanese water therapy?
19. What Are the Risks and Benefits of Drinking Cold Water?