The choice between drinking cold or warm water for hydration depends on various factors including personal comfort, environmental conditions, and specific health considerations. Both cold and warm water can hydrate effectively, but they have different effects on the body that may influence which is preferable in certain situations.
Cold water is often favored for its refreshing quality, especially in hot weather or after exercise, because it can help lower body temperature and provide a cooling sensation. However, drinking very cold water may sometimes cause discomfort such as stomach cramps or slow digestion. Nutritionist Leyla Muedin explains that excessively cold water can negatively affect digestion and overall health, suggesting that cool water rather than ice-cold water is generally more beneficial, particularly in warm climates[1]. Cold water can also temporarily reduce thirst sensation, which might lead to less fluid intake in cold environments or during cold-weather training[5].
Warm water, on the other hand, is gentle on the digestive system and can promote better digestion and detoxification. Traditional wisdom and modern research support the idea that warm water helps break down food more efficiently and supports smooth bowel movements. For example, drinking warm water in the morning can stimulate intestinal motility and help flush out toxins from the digestive tract[2]. A 2019 study published in the Journal of Neurogastroenterology and Motility found that warm water helps relieve constipation by relaxing intestinal muscles and improving bowel movement frequency[2]. Warm water also tends to relax the body and calm the nervous system, which may support better mood and sleep quality[3].
Hot water, which is hotter than warm but not scalding, can stimulate internal cleansing and increase blood flow. However, very hot water can pose risks such as damaging the lining of the mouth or throat and potentially interfering with digestion if consumed immediately after meals[2]. Therefore, experts recommend keeping water comfortably warm rather than hot to gain benefits without harm.
Regarding hydration efficiency, both cold and warm water hydrate the body effectively. The temperature of the water does not significantly affect the body’s ability to absorb fluids. Claims that cold water significantly boosts metabolism or weight loss through thermogenesis are not strongly supported by evidence; the thermogenic effect of cold water is minimal and clinically insignificant[4].
In terms of practical advice, the best water temperature for hydration may depend on individual preference and context. Cool water can be more refreshing and encourage drinking more fluids during heat or exercise, while warm water may be better for digestion and relaxation. Additionally, hydration can be supported by consuming water-rich fruits and vegetables and avoiding dehydrating beverages like alcohol and caffeinated drinks during heat waves[1].
In summary, neither cold nor warm water is universally superior for hydration. Cool water is often preferred for immediate refreshment and cooling, while warm water supports digestion and relaxation. Choosing the temperature that feels best and encourages adequate fluid intake is key to maintaining proper hydration.
Sources:
[1] Leyla Weighs In on Staying Hydrated: Why Ice Water Isn’t Always the Answer, drhoffman.com
[2] Hot water vs warm water: Which is better for digestion and skin?, timesofindia.indiatimes.com
[3] Your Drink’s Temperature Could Shape Your Mood and Sleep, newbeauty.com
[4] Cold Water vs. Room Temperature Water for Weight Loss, droracle.ai
[5] Can’t Quench Your Thirst? Experts Explain Why It’s Happening and How to Fix It, run.outsideonline.com
