Some like it cold, some like it warm, I like it just nice.
So much of the way we drink water is deeply rooted in culture and being Asian, I personally prefer it at room temperature or warm on most occasions.
It goes down my throat easily and is gentler on my digestive system.
But when I’m working out, I may make an exception, although I’m still experimenting with what works best to stay hydrated and cool.
So, should you drink cold or room temperature water during a workout?
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.
But not everyone has to follow this suggestion.
The water temperature actually has no positive or negative effect on our health – it depends on what activity you’re doing, the duration of activity, the climate you’re in and your individual preference.
How water works
The body absorbs water in the small intestine for use on a cellular level.
Water is the glue that holds cells together, flushes waste out of our organs and delivers the electrolytes that help send electrical signals from the brain to the muscles that keep us in motion.
Besides being part of the basic building block of life, water plays an enormous role in regulating body temperature.
During exercise, your body’s core temperature rises and you lose fluids through sweat.
A small 2013 study published in the International Journal of Clinical and Experimental Medicine found that drinking ice water or an ice slurry helped keep the core temperature of six healthy males from rising during a stationary cycling session in a hot and humid chamber.
However, other studies show that the benefits of reducing the rise in core temperature do not translate to significant improvements in power, aerobic endurance and muscular endurance-based exercises.
Elite athletes, footballers and marathon runners tend to gravitate toward cold water, as it seems to cool them down faster.
Drinking cold water also slightly increases calorie burn because your body uses energy to warm it to body temperature, but the effect is minimal.
Interestingly, science says that cold water lowers the body temperature faster, but it rehydrates us more slowly.
We also tend to drink it slower than warm or room temperature water, even when we’re dehydrated.
Try it, you’ll notice you can drink a glass of room temperature water much faster than cold water.
But during an exercise session, it’s best to take small sips of water every 15 minutes or so to maintain consistent hydration and support various bodily function – don’t guzzle.
For rapid rehydration, room temperature water is ideal as it’s easier on the stomach, absorbed more quickly by the body, less likely to cause cramps or discomfort during your workout, and less shocking to the system than cold water.
For individuals with allergies or sensitivities, room temperature water can be a more comfortable choice.
Ice packs to the rescue
If you’re feeling overheated during an exercise session, especially in our hot and humid weather, place ice packs or cold compresses on the neck, armpit or groin.
These areas house large blood vessels close to the skin, allowing you to quickly cool the blood circulating to your core.
You can also place cold packs or a damp cloth (soaked in cold water and wrung out) on your wrists, behind your knees or on your forehead.
In an environment where I’m levelling up my workout and I know it’s going to get overwhelmingly hot (e.g. in an indoor venue with only fans), I’ve found a way to keep cool.
Ever since my battle with long Covid began, my body tends to overheat quickly when I’m doing a more intensive workout, despite taking all the necessary precautions.
What I’ve resorted to doing is placing an ice gel pack in my fanny pouch and strap it loosely around my waist midway through the workout.
These inexpensive packs stay cold for roughly four to six hours after you remove them from the freezer.
Should the heat still get unbearable, I take out the gel pack from the pouch and place it on my groin or at the side of my neck.
Previously, I would freeze water mixed with some electrolytes in a one-litre water bottle.
By the time I’m 20 minutes into the workout, the ice would have already melted fully and the water, cool to drink.
However, while I was sufficiently hydrated, I still felt uneasy and hot – something I dislike when I’m trying to get a good workout.
So now, I take a few mini ice gel packs (in a cooler box), along with my bottle of room temperature water.
It helps keep me hydrated and cool, so that I can enjoy my workout.
Another quick, inexpensive cooling tip I learnt from a friend is to freeze a small water bottle (e.g. 350ml) and put a sock over it.
Cart it along in your pouch and when you feel overheated despite drinking water, whip it out and place it on your groin or underarm area.
You’ll feel the effects instantly.
That said, hardly anyone would be drinking hot beverages during a sweaty workout, although I have met people who prefer sipping on hot, non-caffeinated teas, which they bring in a flask.
There is some research that says drinking hot green tea after exercise can support recovery by reducing muscle soreness and inflammation, aiding in faster recovery times.
But during a workout?
Hmmm.
Go with whatever works for you; just remember to keep hydrated and stay comfortable.
Revathi Murugappan is a certified fitness trainer who tries to battle gravity and continues to dance to express herself artistically and nourish her soul. For more information, email starhealth@thestar.com.my. The information contained in this column is for general educational purposes only. Neither The Star nor the author gives any warranty on accuracy, completeness, functionality, usefulness or other assurances as to such information. The Star and the author disclaim all responsibility for any losses, damage to property or personal injury suffered directly or indirectly from reliance on such information.
