Should You Drink Cold Water When You Exercise?

Drinking water is the best way to replenish fluids during and after exercise, but you may find different advice when it comes to temperature. Does water temperature matter when it comes to hydration and exercise? It may.

Exercise authorities such as the American College of Sports Medicine (ACSM) and the International Society of Sports Nutrition (ISSN) recommend that water and other hydrating drinks be cold when used during exercise. There are several reasons for this recommendation.

Why Is Cold Water Better?

Water is healthy and hydrating no matter the temperature, but cold water may provide some extra benefits during and after exercise.

Lowers Core Body Temperature

When you exercise, your body's core temperature rises and you lose fluids through sweat. A 2013 study found that drinking ice water or an ice slurry helped keep the core temperature of six healthy males from rising, so these options may help you reduce water loss through sweat and help you hydrate better. In a slightly larger study involving 45 physically fit healthy males, researchers found that drinking cold water has the potential to slightly improve athletic performance by about 50% during a 60-minute exercise session.

Tastes Better

Another factor in the recommendation to have cold drinks available during exercise or athletic competition is that most people find cold beverages more palatable, making them likely to drink around 50% more fluids. In one study, researchers found that it led to a 1.3% (of body weight) reduction in dehydration during exercise. As little as a 2% reduction of body weight loss from sweat can impair athletic performance. To determine how much you should rehydrate, weigh yourself before and after exercising. For each pound you lose in sweat, aim to drink 16 to 24 ounces of water.

Burns a Few Calories

Your body expends a little more energy to warm ice-cold water to body temperature. In a 2013 study involving 50 young women between the ages of 18-23, drinking 1.5 liters of water 30 minutes before breakfast, lunch, and dinner provided some weight loss.

While the added calorie burn isn't enough to make a big difference in achieving your fitness goals, drinking more water in general burns more calories, so if drinking cold water appeals more to you than room-temperature water, you may still experience some extra calorie-burning effects.

What to Drink and When

The Academy of Nutrition and Dietetics, Dietitians of Canada, and the American College of Sports Medicine recommend:

• Cold: Drinks for exercise should be cooler than room temperature—ideally at 33 degrees Fahrenheit if you are exercising in the heat and want to lower your core temperature. Otherwise water at 41 degrees Fahrenheit is ideal
• Flavored: Drinks can be flavored to make them taste more appealing, helping people to drink more. A squeeze of lemon juice or other citrus fruits can add flavor without added sugar. 
• Convenience: Drinks should be served in containers that let you drink without disrupting your exercise, such as insulated water bottles. Sports bottles have a sipper valve on top to allow you to drink without removing the cap. Hydration packs have a sipper tube; bottles with a wide neck, including several stainless steel models, allow you to add ice to your water or sports drink to keep it cooler throughout your walk or exercise session; some bottles are squeezable, while others have a straw to allow you to drink without squeezing. It is better to carry a water bottle with you in a water bottle-holding pack when walking rather than relying on water fountains along the way.
• Plain water: If exercising for less than an hour, plain water is just fine (though you can add a squeeze of lemon juice or other flavorings for taste if desired).
• Sports drinks: When exercising for longer than one hour, use a sports drink to hydrate and replace carbohydrates and electrolytes. You need to consume 30-60 grams of carbohydrate per hour. You lose electrolytes (body salt) by sweating. By replenishing with water but not replacing lost electrolytes, you risk hyponatremia, a serious condition that results when the sodium levels in your blood fall below the normal range.
• Stay hydrated throughout the day: The typical athlete doesn't register thirst when significant sweat occurs. You can use this guidelines to keep hydration in-check: Drink 500ml (about 2.5 cups) of water or sports drink before bedtime, another 2.5 cups of water upon waking, and then 400-600ml (1.5–2.5 cups) of water 20-30 minutes before your workout. During exercise, drink 12–16 fluid ounces (1.5–2 cups) of water or sports drink every 5-15 minutes. In longer workouts, potassium, magnesium, and 300–600 mg of sodium per hour are recommended. After your workout, drink 3 cups of water for every pound lost. You can also weigh yourself before and after you exercise to get a sense of how much fluid you typically lose.

A Word From Verywell

Drinking cold water versus warm water can help you stay hydrated because it's often easier to drink, tastes better, and helps lower your core body temperature. However, if you like warm water more than ice-cold water, there's no need to fret. Find whatever appeals to you in order to get adequate hydration during and after your workouts.