Cold or Warm Water — Which Is Better for Your Health and Weight?

For years, experts have recommended drinking warm water—especially in the morning—to boost overall health. But lately, cold water has entered the conversation, sparking new debates about which temperature is better for the body and weight.

This discussion remains open, particularly with the spread of conflicting advice on social media. So, does the temperature of water really make a difference to your health? Here’s what science says.

Benefits of Cold Water

1. Helps Regulate Body Temperature

According to Healthline, cold water is ideal at certain times—especially during exercise or in hot weather—because it helps regulate your body temperature to match external conditions. Your body naturally signals when it needs cold water to cool down, lower internal temperature, and prevent dehydration.

2. Slightly Boosts Metabolism

When it comes to digestion and weight management, drinking cold water can slightly increase your metabolism since the body expends extra energy to warm it up to its normal temperature. This calorie-burning effect is minimal but real.

Possible Downsides of Cold Water

While these benefits are proven, researchers caution against excessive consumption of cold water—especially right after meals. It may temporarily slow digestion by constricting blood vessels in the digestive tract, making food breakdown slower.

Does cold water cause sore throats?

Despite the common belief, science shows no link between cold water and sore throats or colds. Such illnesses are caused by viruses and low immunity—not water temperature.

Benefits of Warm Water

1. Improves Digestion and Relieves Constipation

Cleveland Clinic reports that warm or lukewarm water helps improve digestion and circulation. Drinking it on an empty stomach can stimulate bowel movement and reduce bloating, aiding in constipation relief.

2. Helps Dissolve Fats in Food

Warm water may help dissolve fats and oils from food, making nutrients easier to absorb in the intestines. However, this effect doesn’t “melt” body fat or cause weight loss.

3. Reduces Stomach Cramps

Doctors note that warm water can ease stomach cramps and soothe digestive discomfort, especially for those with indigestion or irritable bowel issues.

4. Promotes Relaxation

Drinking warm water before bed may enhance relaxation and improve sleep quality.

When to Choose Warm or Cold Water

Based on the evidence, the choice depends on your situation and goal:

• In the morning: Start with a cup of warm water to stimulate circulation and digestion.

• During workouts or in hot weather: Opt for cold water to replenish fluids and regulate body heat.

• After a heavy meal: Choose lukewarm water to support digestion.

• When you have a sore throat or cold: Warm water can soothe mucous membranes and ease discomfort.

• If you have sensitive teeth: Avoid cold water to prevent pain—go for warm or room-temperature water instead.

Still, the most important factor isn’t the temperature—it’s hydration. Getting enough water each day supports temperature regulation, nutrient transport, and toxin removal.

Common Myths About Water

Many myths surround drinking water and its temperature. One of the most widespread claims is that cold water causes weight gain or harms the heart—both are scientifically untrue. In fact, drinking cold water can slightly increase calorie burn as your body warms it internally.

The Bottom Line

Health experts agree: listen to your body. It will tell you what it needs.

If you feel overheated or tired, have a glass of cold water.

If you want to support digestion or relax before bed, sip warm water.

What matters most is drinking clean water in sufficient amounts, since dehydration can lead to a wide range of health problems.