Is It Better to Drink Cold or Room-Temperature Water? Here’s What Nutrition Experts Say
Key Takeaways
Like coffee, most people have a water temperature preference. Some people want it so ice-cold that their water bottle starts sweating immediately, while others can only get through the day with room-temperature water. And then there are warm- or hot-water drinkers, who like it for the same reason many people like tea: It feels soothing.
But is one temperature actually better for your body and gut? We asked a registered dietitian and a gastroenterologist to explain the best water temperature to drink, and whether it can actually affect your hydration levels and digestion. Here’s when water temperature matters, and when it simply doesn’t.
The Best Temperature to Drink Water
The ideal water temperature range for most situations is room temperature to cool. “Cool water (roughly 59 to 72°F) is likely the best because it’s the most palatable,” says Matthew Landry, PhD, RDN, registered dietitian and assistant professor of global health at the University of California, Irvine. “In general, temperature matters minimally because it will equalize to body temperature shortly after intake.”
But your choice matters insofar as temperature can influence how much water you want to drink and, in some cases, how your body responds immediately afterward. In other words, ordinary cool water is arguably different from—and better than—ice-cold water or piping-hot drinks.
Room temperature water has a narrower temperature range and is usually around 68 to 72°F, which means it overlaps with the warmer end of cool water. “I suggest cool or room temperature water for every day,” says Edmundo Rodriguez-Frias, MD, board-certified gastroenterologist and medical contributor at Full of Life. “The problem isn’t necessarily about the absorption but whether the temperature is comfortable, and [if] they are drinking enough to stay hydrated.”
And it’s not just these nutrition experts who back room-temperature to cool water for everyday drinking. In fact, sports medicine guidance has long recognized that cooler drinks are easier to consume consistently. “Cool water is supported by recommendations from the American College of Sports Medicine and the National Athletic Trainers’ Association,” says Landry. “In general, people voluntarily drink less warm or hot water than cool water.”
Why Cool Water Works Best
The idea that cold water is “better” for your body is often repeated, but the science is much less compelling. “It doesn’t appear there is good evidence that one particular temperature will cause your body to absorb fluids better than others,” says Dr. Rodriguez-Frias. “Cold water appears to be advantageous in that it is typically more appealing, especially during exercise or on very hot days.”
The question of temperature goes beyond how much you’re willing to drink to stay hydrated. Researchers have also looked at whether water temperature changes your digestion after it reaches your stomach. Can cool water actually slow down digestion and then cause an upset stomach? Not really.
“The temperature of water has little impact on gastric functioning,” says Landry. He cites one study that evaluated how hot and cold liquid meals affected intragastric temperature. When the temperature changed, there actually was a noticeable shift in stomach temperature for a short time. But that change did not meaningfully alter gastric acid secretion, gastrin release, or gastric emptying.
So while room-temperature water is unlikely to give your digestion a special advantage, it’s also not expected to hinder the way your stomach works in any meaningful way.3 This temperature is neutral on your digestion at best, and that’s a good thing.
How It Compares to Ice Cold Water
An ice-cold drink may feel especially refreshing as you sip it, but it also doesn’t appear to change digestion significantly enough to matter. Ice water may have a different effect on your appetite, though it’s hard to say whether it translates into meaningful changes.
“There’s some limited research that consuming water at ~35 °F may reduce energy intake,” Landry says. In one study, men who drank 500 milliliters of 35°F water one hour before a meal ate less than they did after drinking body-temperature or hot water. Some people might view this as a perk of ice water, but the effect was modest and does not mean ice water is a proven appetite-control strategy. Either way, it does suggest that ice water may affect appetite differently than cool water.4
On the negative end, ice water can be harder to tolerate. In some cases, people may get brain freeze or tooth sensitivity from drinking very cold water too quickly. Again, there is no need to force yourself to drink it ice cold if room-temperature or cool water feels better.
How It Compares to Warm or Hot Water
Dr. Rodriguez-Frias is quick to note that claims suggesting warm water can “detox” the gastrointestinal system are not supported by strong evidence. But if you find a warmer drink is easier on your stomach or more enjoyable, then choosing that temperature is fine.
The greatest risk with this temperature range applies to beverages that are very hot, not simply warm or mildly hot. “Consuming extremely hot liquids (at or above 149°F) over a long period of time has been associated with an increased risk of developing esophageal cancer,” says Dr. Rodriguez-Frias.5 For most people, the takeaway is simple: Drink water at a temperature that feels comfortable, and avoid routinely consuming liquids that are hot enough to burn.
When Water Temperature Doesn’t Matter Much
For all the attention water temperature gets, it is only one small piece of the puzzle. Beyond personal preference and palatability, there is little reason for most people to obsess over the exact temperature, unless, of course, the water is on either extreme end of the temperature spectrum.
“Most of the time, water temperature really doesn’t matter,” says Landry. “The more important thing is that someone is getting adequate fluid intake.” For most healthy adults, the National Academy of Medicine recommends water intake around 3.7 L/day total water for men and 2.7 L/day for women.
In fact, Dr. Rodriguez-Frias finds water temperature to be virtually irrelevant, except when temperature triggers discomfort or worsens symptoms. Individuals who have sensitive teeth due to extreme temperatures, or “who experience symptoms of gastroesophageal reflux disease (GERD), swallowing disorders, or gastrointestinal hypersensitivity” should stick with the temperature they tolerate best. (The one they tolerate most is often room temperature to cool.)
“Generally, preference is the best indicator,” Dr. Rodriguez-Frias adds, noting one quick caveat. “An exception could be when individuals experience excessive heat exposure where cold water might provide more relief from thirst.” In those cases, drinks around 32–50°F may encourage overheated people to drink more.