Is Drinking Cold Water Bad for You? Myths vs Facts

From mothers’ warnings to WhatsApp forwards, many Nigerians have heard it: “Don’t drink cold water, it’s bad for you.” Some say it causes colds, others that it hardens fat or upsets digestion. So is drinking cold water bad for you? For most healthy people, no. This article separates the myths from the facts, and explains the few situations where cold water may not be the best choice.

Is cold water good for the body?

Yes. Water at any temperature does the same essential jobs: it keeps you hydrated, helps control body temperature, carries nutrients, protects joints and helps the kidneys clear waste. What matters most is that you drink enough, not how cold it is.

In Nigeria’s heat, cold water has some real advantages:

• You may drink more. Many people find cool water more refreshing, so they drink more of it, which helps prevent dehydration.
• It helps you cool down. Cool water can help lower body temperature during hot weather or after exercise, which may help you keep exercising for longer.
• It can feel refreshing. A cold drink can make you feel more alert on a hot afternoon.

Common cold water myths, and the facts

Myth: Cold water causes colds and sore throats.
Colds and throat infections are caused by viruses and bacteria, not by the temperature of your water. If you already have a sore throat, cold water may feel uncomfortable for some people, while others find it soothing. Drink whatever feels better.

Myth: Cold water hardens fat in your body.
There is no evidence for this. Your body keeps its inner temperature at around 37°C, so cold water warms up quickly once you swallow it. It cannot solidify fat in your stomach, blood vessels or anywhere else.

Myth: Cold water after a meal ruins digestion.
Cold water may slightly slow how quickly the stomach empties, but there is no good evidence that this harms digestion in healthy people. The stomach adjusts quickly to hot and cold food and drink.

Myth: Cold water after exercise can stop your heart.
For healthy people, drinking cool water after exercise is safe and helps you rehydrate. If you have a heart condition, follow your doctor’s advice about exercise and fluids.

Myth: Cold water helps you burn lots of fat.
Your body uses a small amount of energy to warm cold water, but the effect is tiny, only a few calories a glass. Cold water will not cause weight loss on its own, though choosing water instead of sugary drinks does help. See Nigerian foods for weight loss.

Myth: Pregnant women should not drink cold water.
Cold water is safe in pregnancy, and staying well hydrated is important for you and your baby. Read more in 10 common pregnancy myths, debunked.

When cold water might not be the best choice

A few groups may feel better with room-temperature or warm water:

• People with migraines. Very cold drinks can trigger a headache in some people who get migraines.
• People with achalasia or other swallowing problems. Cold drinks can make swallowing symptoms worse for some people with these conditions.
• People with a cold, flu or blocked nose. Warm drinks may help loosen mucus and feel more soothing.
• People with sensitive teeth. Cold water can cause sharp pain. A dentist can check the cause.
• After surgery or with some medical conditions. Follow your doctor’s specific advice.

What matters more than temperature: clean water

In Nigeria, the bigger risk is unsafe water, not cold water. Contaminated water can spread typhoid, cholera and diarrhoeal illness. To stay safe:

• Drink bottled or sachet water from NAFDAC-registered brands, and check that the sachet is sealed and clean
• Boil or treat water from wells, boreholes or taps if you are unsure it is safe
• Keep the containers and bottles you use to chill water clean

Learn more about typhoid fever and the 7 signs you’re not drinking enough water.

How much water should you drink?

Needs vary with age, body size, activity and weather. A useful guide is to drink regularly through the day so that your urine stays pale yellow. You will need more in hot weather, when you exercise, when you are ill with fever or diarrhoea, and when pregnant or breastfeeding.

The bottom line

Cold water is not dangerous for healthy people. It hydrates you just as well as room-temperature water, and in hot weather it can help you drink more and cool down. Choose the temperature you enjoy, make sure the water is clean, and talk to a doctor if you have a condition that cold drinks seem to make worse.

Have a health question? You can speak to a doctor anytime on the Reliance Care app. Download it for iPhone or Android.

Planning ahead? See how much an HMO costs in Nigeria and how health insurance for individuals works.

This article is for general information and does not replace advice from your doctor.

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