Cold Water: Benefits of Drinking or Exposure

People are plunging into frigid lakes, easing into bathtubs filled with ice, and downing glasses of cold water. Some might do it for pleasure, and others for the health benefits.
Drinking cold water is refreshing and can help you maintain your core temperature when exercising. And it does burn a few more calories than drinking water at room temperature. There are other possible benefits to drinking cold water and full-body cold-water exposure, though large-scale controlled studies are lacking.
This article discusses the potential pros and cons of ice-cold water for drinking, bathing, and showering.

Benefits: Reasons to Drink Cold Water

Dehydration can make you hungry. Therefore drinking water, in general, does help you feel full and is a way to control your appetite for a short time.
Your body has to work to raise the temperature of ice water to body temperature. This process burns calories but not enough to make a significant difference. Drinking a cup of ice water burns about 8 calories more than drinking a cup of room-temperature water.12
However, evidence suggests that drinking cold water during exercise can help you maintain core temperature longer.3
You might prefer cold water because it is more satisfying than room-temperature water or because it’s generally more refreshing, especially on a hot summer day or when you’re exercising. For most people, there’s no downside to drinking ice-cold water.

The potential benefits of drinking ice water include:4
• Burns a few more calories than room-temperature water
• Helps maintain core temperature longer during exercise
• Is refreshing on a hot day or during physical activity
• Keeps you hydrated if it encourages you to drink more

Risks of Drinking Cold Water

On the other hand, some people might be better off drinking water that’s just cool or room temperature.
People with achalasia (a motility disorder of the esophagus) may experience chest pain, regurgitation, and speech problems after drinking cold beverages. These symptoms tend to resolve with warm water.5 And for some people with migraine headaches, drinking cold water is a potential trigger.6

It’s rare, but some people develop bradycardia (an abnormally slow heart rate) or syncope (fainting) after drinking cold liquids.7
Benefits: Reasons to Try Cold-Water Exposure

Cold-water immersion, or taking an ice bath, is when you submerge everything but your head and neck in cold water. There appear to be potential benefits to this practice, though most are not scientifically backed.
One study showed that cold-water immersion can improve mood among young, fit, and healthy individuals.8 A study involving a small group of high-level athletes found that cold-water immersion helped muscle recovery when used for two weeks or more.9

Cold-water bathing also may reduce inflammation, though it may decrease gains in strength and muscle growth over time.1011
Some research on cold-water immersion suggests it may help protect against cardiovascular disorders, obesity, and other metabolic diseases.12 However, many studies involve only small groups of people and often only one gender.
The health benefits of cold showers and cold-water exposure may include:131415

• Better recovery for high-level athletes

• Improved mood
• Reduced inflammation and swelling
• A positive effect on the immune system, cardiovascular system, metabolism, and mental health
Risks of Cold-Water Exposure
There are some health risks, so it’s worth speaking with a healthcare provider before starting cold-water therapy. This is especially important if you have diabetes, heart disease, or Raynaud’s syndrome (a condition that causes numbness in fingers and toes due to cold). Other risks include hypothermia, pain, and nerve damage.12