As summer temperatures climb, many people reach for a glass of ice-cold water. But is that the best choice when you’re trying to stay hydrated in the heat? Health experts say the most important thing is to drink enough water—no matter the temperature.
Hydration Matters Most
Water is essential for staying healthy. It helps cool your body, supports joints, and helps remove waste through sweat and urine. Experts recommend that men drink about 13 cups of water and other beverages a day, and women drink about 9 cups. You may need more if you’re outside in the heat or exercising.
“It is really important to stay hydrated, so I think whatever your preference is, make sure you’re drinking plenty of water,” said Katherine Zeratsky, a registered dietitian at the Mayo Clinic.
Cold Water Can Help Cool the Body
If you’re wondering whether cold water is better in the heat, some science says it might help in specific cases—especially for athletes.
A study of 45 fit men found that those who drank cold water during an hour-long workout had a smaller rise in body temperature than those who drank room-temperature water. That’s because cold water cools the blood in the mouth and throat, which then spreads throughout the body.
“Cold beverages are better than room-temperature or hot beverages, especially for athletes wearing gear that traps heat, like football or hockey uniforms,” said Dr. Brian Weiner, a gastroenterologist who has studied water temperatures.
Cold Water Isn’t for Everyone
Even though cold water can feel refreshing, it’s not the best choice for everyone.
Migraines: Some people may get a headache after drinking cold water, especially with a straw.
Tooth Sensitivity: Ice water can be painful for people with sensitive teeth.
Esophagus Issues: Those with a condition called achalasia, where the esophagus muscles don’t work properly, may find cold drinks uncomfortable.
Heart Conditions: In rare cases, cold drinks may affect heart rhythm or blood pressure in people with certain health problems.
Room Temperature or Warm Water?
For many people, it just comes down to what feels right.
“Individual preference matters, and the goal is to stay well hydrated,” said Elaine Choung-Hee Lee, a kinesiology professor at the University of Connecticut. “I personally prefer warm water, and that works for me.”
When Warm Water May Be Better
There are times when warm or hot drinks can be more helpful than cold ones:
When You’re Sick: A British study found that hot drinks relieved more cold symptoms (like sore throat, chills, and tiredness) than room-temperature drinks.
For a Cough or Sore Throat: Warm tea or hot water with lemon and honey can soothe your throat. (Honey should not be given to children under age 1.)
Before Bed: Warm drinks like chamomile tea or milk may help you relax and sleep better.
Bottom Line
Whether you like your water ice-cold, lukewarm, or hot, the key is simple: drink enough. Choose the temperature that makes it easier for you to stay hydrated, especially in hot weather.
Related FAQs
1. Can drinking cold water cool you down faster during a workout?
Yes. Cold water can help lower your body temperature more effectively during exercise, especially in hot conditions or when wearing heavy gear.
2. Is there a health risk to drinking ice water?
For most people, no. But those with migraines, sensitive teeth, or certain medical conditions may feel discomfort or experience symptoms after drinking cold beverages.
3. Does warm water help when you’re sick?
Yes. Warm or hot drinks can help ease cold and flu symptoms, like sore throat and congestion, better than room-temperature drinks.
