Is Drinking Cold Water Really Bad for Your Health?

The advent of TikTok and other social media platforms has brought ancient Ayurvedic and traditional Chinese medicine (TCM) practices—such as drinking warm or hot water rather than cold—into the current zeitgeist. Centuries of anecdotal evidence support the theory that room temperature and warm water are optimal for health and digestion. However, these practices can be taken out of context, resulting in rumors that drinking cold water is “bad for you.”

Drinking water is necessary for human health and survival, and drinking clean water—regardless of temperature—is never bad for your health. No scientific evidence supports a general statement like “cold water is bad for you,” though there are circumstances when warm water is better.

What Makes Cold Water “Bad”?

It May Thicken Nasal Mucus

As a child, you may have been told not to drink cold water when sick. It’s true that when you have a cold or infection, your body produces mucus that’s thicker and stickier than normal.

A 1978 study of 15 healthy participants found that drinking cold water significantly decreased nasal mucus flow rate, whereas both hot water and hot chicken soup increased it. Researchers concluded that drinking hot liquids is better than cold liquids for managing mucus in people with upper respiratory tract infections like the common cold.

However, this study is very old and small and hasn’t been replicated since, nor were the participants actually sick during the study. Ultimately, when you’re sick, it’s more important to prioritize drinking enough water rather than focusing on the ideal temperature to ensure you stay hydrated.

It May Worsen Headaches

A 2001 study found that 51 out of 669 female participants (7.6%) experienced a headache after drinking 150 millimeters (ml) of ice-cold water through a straw. Notably, women who had a history of migraine within the last year were twice as likely to experience a headache after drinking the cold water.

Based on that older study, it’s clear that drinking cold water does not cause headaches in everyone, but it’s possible that it could be a trigger in some people with migraine.

However, more recent research shows that cold therapies like cold packs and intraoral cooling devices (prescription devices used to cool the mouth) actually help immediately reduce migraine symptoms. Drinking cold water was not included in that research, but it stands to reason that while cold water might trigger migraines in some people, it could also help migraines in others.

When it comes to cold water and headaches, knowing your own body is best.

It May Affect Digestion

One of the most common beliefs about drinking cold water is that it can be “bad” for digestion.

In Ayurveda—the ancient Indian healing system—cold water can dampen what’s known as agni, the digestive fire. It’s believed that the mismatch between body and water temperature leads to energy expenditure, making it harder to digest food.

In TCM, drinking cold water can block qi (life force) by affecting the functioning of the spleen, kidneys, and stomach.

One recent study examined how premeal water temperature affected gastric motility (involuntary muscle contractions that move food through the digestive tract) and energy consumption (how much food the participants ate). There were 11 male participants who, on different occasions, drank water at 2, 37, and 60 degrees Celsius (C)—or 35.6, 98.6, and 140 degrees Fahrenheit (F), respectively—one hour before eating.

The cold water trial (35.6 degrees F) resulted in fewer gastric contractions than the hot water trial (140 degrees F) during the one-hour period after drinking the water. The cold water trial also resulted in participants eating less food, with energy intake 19% lower than the 98.6 degree F trial and 26% lower than the 140 degree F trial.

In other words, the results of that study show that drinking cold water could result in slower gastric motility, a decreased appetite, and, therefore, less food consumption.

This study only had 11 participants, so it’s challenging to draw definitive conclusions about cold water and digestion.

It May Contribute to Achalasia

It’s possible that drinking cold water could worsen symptoms in people with a rare disorder of the esophagus called achalasia. Achalasia affects the lower esophageal sphincter (a ring of muscles that connects the esophagus to the stomach), resulting in difficulty swallowing food and drink.

Cold water can trigger esophageal spasms and exacerbate achalasia symptoms.

In a 2012 study, researchers observed the effects of giving 12 participants with achalasia drinking water at varying temperatures (cold, room temperature, and hot). The study revealed that drinking cold water made achalasia symptoms worse.

In contrast, the researchers found that hot water reduced achalasia symptoms. They concluded that people with achalasia should aim to consume warm or hot drinks and avoid cold drinks.

It May Increase Blood Pressure

It’s possible that drinking cold water temporarily increases blood pressure due to a reflex called the pressor response. The pressor response occurs when blood pressure rises from drinking water (of any temperature). This blood pressure increase is much more significant among people who are dehydrated, of advanced age, or unwell, but it still happens in healthy individuals to a much smaller degree.

In a 2022 study, researchers investigated whether drinking cold water would lead to a more significant pressor response than room-temperature water among young adult and older adult participants who experience orthostatic hypotension. This is a sudden decrease in blood pressure upon rising. They found that when compared to room-temperature water, both cold flat and carbonated water led to a significantly more significant increase in blood pressure. Both age groups had an increase in blood pressure, but it was greater in the older group.

This increase in blood pressure isn’t necessarily a “bad” thing since it is temporary. In fact, the researchers concluded that drinking cold water (flat or carbonated) could be a useful first-aid tool for treating people with acute hypotension, a sudden drop in blood pressure.

When to Drink Cold Water

Drinking water at any temperature is healthy for you. Below are some situations when you might prefer to drink cold water:

• After exercise
• Before a meal, if you’re trying to consume fewer calories
• In hot or humid environments
• When you’re feeling dehydrated
• When you’re feeling faint

When to Opt for Warm Water Instead

There are also times when you might prefer warm or hot water. These include:

• For relaxation at night
• In cold environments
• To relieve bloating or digestive ailments
• When you’re sick

What is the Ideal Water Temperature?

Based on a small 2013 study, 60.8 degrees F is a good drinking temperature if you’ve just exercised or are feeling dehydrated. In this study, researchers investigated how water temperature affected sweating and rehydration among six dehydrated people who had just participated in mild exercise.

They concluded that the “ideal” water temperature was 60.8 degrees F—roughly the temperature of cool tap water—because that was the temperature at which participants sweat the least but consumed the most water.

Ultimately, the best water temperature is the one that motivates you to drink water.

Summary

The advent of TikTok has popularized centuries-old health practices such as Ayurveda and traditional Chinese medicine, leading to confusion about whether cold water is bad for you. According to scientific evidence, drinking cold water is in no way “bad” for you. There is some research to indicate that it may worsen achalasia symptoms or trigger a headache among people prone to migraine.

However, it can also promote rehydration after exercise and raise blood pressure among people with dangerously low blood pressure. The moral of the story is that drinking water—whether cold or warm—is good for you.