• Nutrition
• Digestive Disorders

Is Drinking Cold Water Bad for You?

Have you ever reached for a glass of ice-cold water on a hot day, only to wonder if it’s really the best choice for your body?

While the immediate refreshment of cold water feels great, many people believe that it can actually negatively affect your health.

In this article, we’ll take an in-depth look at how cold water affects the body, potential risks to be aware of, and how you can stay hydrated to help your body function properly.

Understanding Body Temperature and Cold Water Intake 

The human body consistently regulates its internal temperature, maintaining it around 98.6 °F. 

This process is known as homeostasis and it’s crucial for survival because it ensures proper functioning of the body’s biochemical processes.

Several factors impact homeostasis, including what you eat or drink, the environment around you, and other physiological aspects.

When you drink cold water, it enters the stomach and absorbs body heat. This can lower your internal temperature slightly, prompting a biological response to restore balance.

The body then enters a process called thermogenesis, where it generates more heat to warm the cold water to its normal temperature (98.6°F).

This response is generally mild and harmless to most people.

What are the Benefits of Drinking Cold Water?

Aids in weight loss

Cold water can help you burn a few extra calories because the body has to work harder to maintain its core temperature.

However, it’s not considered significant enough to be a powerful weight loss aid. 

The good news is that drinking more water is generally associated with a lower calorie intake throughout the day, regardless of the temperature. 

This is because drinking water can promote satiety, helping you to consume fewer calories throughout the day.

When you’re taking in fewer calories, you’ll create a deficit — meaning you burn more calories than you consume — and you’ll start to lose weight.

Boosts metabolism 

Drinking cold water has been shown to have a slight stimulant effect on metabolism. This is due to the body’s efforts to warm the water to its core temperature.

One study suggests that drinking 16 ounces of cold water can increase your metabolic rate by 30% for up to 40 minutes. This can help you burn around 24 calories. 

Although the number of extra calories burned is quite small, regularly consuming cold water can help create a faster metabolism that contributes to weight loss.

Encourages better hydration

Many people may find cold water more refreshing, which may encourage them to drink more of it during the day.

This can help build better habits for staying hydrated. Proper hydration is essential for maintaining various bodily systems, including helping the heart and brain function properly.

Studies have shown that dehydration is associated with a 5% decline in cognitive function and short-term memory loss. 

Similarly, staying hydrated helps the heart to pump blood more easily, which can improve your overall health. 

Improved health 

Drinking cold or ice water also has various other health benefits, including:

• Enhancing endurance during exercise: Research shows that drinking cold water during workouts can prevent the body from overheating. This may help you exercise for longer or at a higher intensity.

• Providing immediate relief from heat exhaustion: Heat exhaustion occurs when the body’s core temperature rises significantly due to environmental conditions — like spending long periods of time in hot weather. Drinking ice water can immediately help to lower body temperature, providing relief from symptoms like sweating, rapid pulse, or cramps.

• Improves circulation: The body’s response to cold drinks can help improve circulation because it requires the heart to pump faster. This helps the blood circulate more quickly to stabilize body temperature. 

• Stimulates alertness: Cold water can give the system a mild shock, prompting a brief surge in adrenaline that increases alertness. This can be useful if you need a wake-up boost but have a caffeine sensitivity. 

Potential Drawbacks of Cold Water Consumption

Although more evidence is needed to support these claims, drinking cold water may also have some drawbacks.

The primary concern is that cold water may worsen certain health conditions, such as:

• Throat irritation: For some individuals — particularly those with sensitive throats or prone to tonsillitis — drinking cold water might lead to throat irritation or a feeling of tightness in the throat. This could be due to a bronchospasm, which is a brief tightening of the airways when you consume something cold.

• Migraine triggers: People susceptible to migraines may find that cold water can trigger headaches. This is thought to be due to the rapid cooling and rewarming of blood vessels in the throat and palate.

• Digestive discomfort: In some people — especially those with digestive issues like irritable bowel syndrome (IBS) — cold water can worsen symptoms like cramping or bloating.

In addition to these concerns, many Eastern cultures also believe that cold water slows digestion and causes an imbalance in nutrient absorption.

For example, in traditional Chinese medicine, it’s believed that drinking cold water while eating hot food can hinder the body’s digestive process.

This is why meals are typically served with warm water or hot tea in Chinese culture. 

Tips for Drinking More Water Throughout the Day

Staying hydrated is essential for maintaining overall health, but many people struggle to consume enough water.

Here are some practical tips to help you drink more water every day:

• Start your day with some water: Keep a bottle of water next to your bed and drink it as soon as you wake up. It’s a great way to activate your internal clock, while kick-starting your hydration for the day.

• Use a water bottle: Choose a reusable water bottle that you find easy and enjoyable to use, and carry it with you all day. This helps you to have water on hand at all times, which can encourage better hydration habits.

• Set reminders: If you struggle to remember to drink water during the day, setting reminders on your phone can help. Set them for every few hours and drink a glass of water when they go off.

• Enhance the flavor: If you don’t like the taste of water, you can enhance it with natural flavors. For example, adding slices of lemon, lime, cucumber, or berries to your water can make it more drinkable. You can also use sugar-free flavor powders to enhance the taste of your water without adding extra calories.

• Use a straw: Some people may find that they drink more water when using a straw. It can make continuous sipping easier and faster, allowing you to drink more water in a shorter period.

• Track your intake: Monitoring your intake can help you understand your hydration patterns and adjust your habits accordingly. It can also motivate you to meet your goals, especially if you’re using a fun tracking app. For example, the app Plant Nanny allows you to create your own nursery, and you water the plants by meeting your daily hydration goal. 

Should You See Your Doctor About Your Daily Water Intake?

It’s rarely necessary to consult your doctor about your water intake and it typically depends on your individual health circumstances.

Some scenarios where it might be a good idea to consult your doctor about your water intake include:

• Having underlying health conditions, such as kidney disease, heart problems, or any issues that affect water retention 

• Experiencing symptoms of overhydration — like nausea, headaches, and confusion — or dehydration — which includes persistent thirst, dark yellow urine, dry skin, and fatigue

• Developing significant changes in how often you feel thirsty or how frequently you need to urinate

• During pregnancy or when breastfeeding, when hydration needs might change 

• When taking certain medications, as some drugs can affect the balance of fluids in the body

Speaking to your doctor under these circumstances allows them to assess your water intake needs and recommend a suitable hydration strategy.

This can help you prevent serious health complications while allowing you to properly care for your body. 

You should also consult your doctor if you are unsure about how much water you should be drinking based on your lifestyle and activity level.

Where Can You Learn More About Healthy Lifestyle Habits?

If you’re looking for more information on healthy lifestyle habits to help you lose weight and improve your overall well-being, LifeMD has got you covered.

A team of medical professionals can guide you on healthy eating habits and weight management — all from the comfort of your home. 

Make an appointment with LifeMD to learn more about sustainable ways to manage your weight with our Weight Management Program to take control of your health today.

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