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I will go out on a limb here to say, that as human beings we all understand the importance of water.

As we all know our bodies are made up of a large % of water, but how much water is the question?

According to Dr. Jeffrey Utz, Neuroscience, pediatrics, Allegheny University, Babies have the most amount of water in their bodies, being born at about 78%.Brain

By the age of one, that amount drops to about 65%.

In adult men, about 60% of their bodies are water, however in females, this is around 55% due to the extra fat tissue, and the fact that the average females hold more body fat than the male. [1]

So basically, in a nut shell, if we didn’t have water, we wouldn’t have life.

Water is responsible for the majority of our biological processes, and it also provides many other health benefits.

Now that we understand we need water, lets look at what water is best?

Lets look closely and examine, what type of water is best to consume when it comes to physical training.

Is Cold Water, or Room temperature water, better for overall performance?

A study from the Journal of the International Society of Sports Nutrition, wanted to look at “The effect of a cold beverage during an exercise session combining both strength and energy systems development training on core temperature and markers of performance”

Forty Five, physically fit males completed two 60 minute exercise sessions. The subjects either consumed COLD (4*C) or room temperature (RT) water (22*C) in randomized order

They measured the core temperature every 15 minutes throughout each trial using a digestible thermometer.

They conducted three performance tests, bench press to failure, 60% of 1rm, standing broad jump, and bicycle time to exhaustion (TTE).

It is important to know that, current literature also reports that a rise in the bodies core temperature can significantly impede performance [2]

Results showed that the group using COLD water, had a significantly smaller rise in core temperature, and were able to delay their core body temperature for at least 30 minutes.

iced water

49% of the participants improved in the broad jump and 51% in the TTE respectively during the COLD.

Subjects participating in the RT condition were able to perform significantly more bench press repetitions to failure than when they participated in the COLD condition.

This is interesting; the study group came up with this possible reason:

“The significantly better results during the RT may have been skewed due to the fact that this was their second time performing this type of test during the RT condition and may have known more about what to expect and were motivated to improve their reps to fatigue from their previous test”.

That does make some sense, as our brain is always secretly competing to better itself, you just cant help to get that extra rep in.

Of course with all studies, there are always some discrepancies, and limitations, due to the actual study, its participants and many more variables.

So my suggestion is this.

Try it for yourself and you be the judge.

I know personally, I perform better from drinking cold water vs room temperature, but everyone is different.

So test away.

Try and keep the variables the same when testing, ie: do the exact same routine, train at the same time of the day, consume the same amount of water, and do this a few days apart.

Of course, this is not the most accurate testing protocols, however I am sure you will find what category you fall into.

Is it RT or is it Cold, let us know.

Leave a comment below and let us know how you best operate?

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[2] Burdon C, O’Connor H, Gifford J, Shirreffs S, Chapman P, Johnson N: Effect of drink temperature on core temperature and endurance cycling performance in warm, humid conditions.

J Sports Sci 2010, 28:1147-1156

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