Understanding the Ice Water Hack for Weight Loss

Wellness trends always seem to circle back, and ice water is one of those hacks that just keeps resurfacing. With a classic ‘your body burns calories warming it up’ theory to back it, it is trending for weight loss again.

But how much truth is in it?

Let’s find out all the nitty-gritty about whether the ice water hack holds any real potential or if it’s just another frosty fad.

What is the ice water hack?

The ice water hack suggests that drinking very cold water (or exposing yourself to cold in other ways) can boost your metabolism. Proponents say this forces your body to burn more energy as it works to raise its temperature back to normal.

There are a few different spins on it:

Various social media influencers suggest that the ice water hack can help you lose weight — but what does the science say about it?

Can drinking cold water burn calories?

When your body is exposed to cold, it goes into something called cold-induced thermogenesis — a process where it generates heat to keep you warm, thus burning more calories.

Elissa B. Gartenberg, a Board-Certified Family Physician trained at the Mayo Clinic, breaks down the most widely cited study on this topic for WellnessPulse readers:

“The study found that drinking 500 milliliters of water increased metabolic rate by approximately 30% over about an hour. Only a portion of this increase was attributed to the water’s temperature since the body must use energy to bring it up to core temperature.”

However, Gartenberg also highlights that, in practical terms, it equates to about 24 calories burned per 500 ml. “That is not a significant amount on its own, but it can contribute to a healthy daily rhythm when layered into other smart habits,” she says.

Can drinking cold water help control your appetite?

Some research indicates that drinking water before meals helps reduce calorie intake.

“A 2008 study published in Obesity demonstrated that drinking 500 ml of water before eating led to lower caloric intake and more weight loss, particularly in middle-aged and older adults. The mechanism likely involves gastric distention, which sends fullness signals to the brain before food is even consumed,” explains Gartenberg.

“Cold water may also slow gastric emptying slightly, which could prolong satiety, although that effect is less studied,” she adds. Moreover, she also shares that in her practice, she had patients who tried drinking cold water before meals, and that was enough to help them control their appetite and make better food choices.

How about cold plunges?

Cold plunges — or immersing yourself in ice-cold water — take the ice water hack to the next level. Instead of relying on a glass of chilled water, this method exposes your entire body to cold temperatures.

When you’re submerged in cold water, your body has to work harder to maintain its core temperature. This can activate brown adipose tissue, or BAT — a special type of fat that burns energy to generate heat. It is proposed that this activation may lead to increased metabolism; however, BAT studies are in controlled settings, and activation levels in real-world scenarios may be negligible.

Are there any benefits?

Yes, cold exposure is associated with benefits — but perhaps not so radical as weight loss.

May reduce muscle soreness

“When it comes to healthy and well-conditioned individuals, cold exposure can offer athletic benefits. A 2022 review in Sports Medicine concluded that cold water immersion can reduce muscle soreness and support recovery in athletes when used appropriately,” shares Gartenberg with WellnessPulse.

“I have patients who use short ice baths after long runs or intense workouts and report better sleep and less muscle pain afterward,” she adds further.

May help reduce anxiety

In some therapeutic practices, like dialectical behavior therapy (DBT), ice is used as a tool to help manage intense emotions.

“Cold facial immersion can stimulate the vagus nerve and activate the parasympathetic nervous system. I often teach this to patients with anxiety who are looking for natural ways to calm their body in moments of panic or emotional dysregulation,” says Gartenberg.

Safety considerations

Generally speaking, drinking cold water is safe as long as you do not overdo it.

Cold plunges, on the other hand, should be treated with caution.

“Cold exposure triggers vasoconstriction, which raises blood pressure and can affect heart rhythm. People with cardiovascular disease, peripheral vascular disease, arrhythmias, Raynaud’s phenomenon, or poorly controlled hypertension may be at risk,” says Gartenberg.

In her practice, she had patients who experienced side effects such as dizziness and chest tightness after trying the cold plunge. While these side effects were due to their pre-existing conditions, you should consult your doctor if you are considering trying this trend, especially if you have existing health conditions.

Final thoughts

Honestly? The ice water hack is a classic case of ‘sounds cool, does little.’

Yes, your body will burn a few extra calories warming up that glass of chilled water. But it’s nowhere near enough to drive meaningful weight loss, especially if the rest of your health habits aren’t aligned.

Focus on the stuff that works: balanced nutrition, strategic movement, hydration, sleep, and stress management. If you enjoy cold water, keep sipping — but don’t expect it to replace your workouts or your meal plan.