Taking cold baths has become a popular health trend, with claims that they can help boost metabolism and burn calories. But is there any truth to the idea that cold baths can help you lose weight? Here is a comprehensive look at the evidence.
What are cold baths?
Cold baths, sometimes called cold water immersion or cold hydrotherapy, involve bathing in water that is 60°F (15°C) or cooler. They are touted for both their physical and mental health benefits, from improving circulation to alleviating depression.
To take a cold bath, people generally immerse themselves in a tub filled with cold water for anywhere from 5-30 minutes. The water temperature should be cool but not unbearable.
Do cold baths burn calories?
One of the main claims around cold baths for weight loss is that they can help burn extra calories by boosting metabolism.
There is some truth to the idea that cold exposure leads to increased calorie burn. When you are immersed in cold water, your body has to work harder to maintain its core temperature. This causes shivering, which increases metabolism as your body generates heat.
Studies show that cold baths can temporarily speed up metabolism. One small study found that a 30-minute bath in 59°F (15°C) water increased resting metabolism by over 80% (1). Another study reported a 250–400 calorie burn from being immersed in 57–68°F (14–20°C) water for 6 minutes (2).
However, the calorie burn from cold exposure is generally short-lived. Once you get out of the cold water, metabolism returns to normal as you warm up. So a single cold bath is unlikely to have a big impact on total daily calorie expenditure.
Cold baths may help turn white fat into brown fat
Emerging research shows cold baths may aid weight loss in another way — by turning white fat into brown fat. Here’s how it works:
White fat is the conventional body fat that accumulates from eating more calories than you burn. Too much white fat leads to obesity.
Brown fat is a special type of fat that generates heat by burning calories. Newborns have a lot of brown fat to keep warm, but adults have much less.
When adults are exposed to cold temperatures, their bodies can convert white fat into brown fat — a process called browning. This results in more calorie burning as the brown fat works to produce body heat (3).
Studies confirm that cold exposure stimulates browning of white fat and increases metabolic rate. One study found that sitting in a cold room ramped up calorie burning by over 100 calories per day (4). Another study reported that cold water immersion 3 times per week doubled brown fat volume after just 4 weeks (5).
Cold bath benefits beyond weight loss
While the jury is still out on whether cold baths produce long-term weight loss, there are plenty of other benefits associated with cold water immersion:
- Improved circulation and heart health
- Reduced inflammation and muscle soreness
- Better sleep
- Increased alertness and focus
- Improved mood
- Healthier skin and hair
Cold water bathing may also help relieve symptoms of certain health conditions like depression, fibromyalgia, and rheumatoid arthritis.
Are there any risks with cold baths?
Cold baths do come with some risks and safety considerations, especially for those new to the practice:
- Hypothermia – Staying in too long can cause dangerously low body temperature. Limit to 10-15 minutes.
- Heart attack – Sudden immersion in cold water raises heart rate and blood pressure. Those with heart conditions should consult a doctor first.
- Raynaud’s syndrome – Cold baths can trigger reduced blood flow to the extremities.
- Pneumonia – Shivering and rapid breathing may increase infection risk.
- Frostbite – Use caution with ice baths to avoid frostbite.
To stay safe, start slowly with short cold baths and increase exposure gradually. Avoid cold immersion if you have certain medical conditions or are pregnant without your doctor’s okay.
Tips for using cold baths to support weight loss
If you want to give cold baths a try for boosting calorie burn and weight loss, here are some tips:
- Start gradually – Begin with brief 5-minute baths in lukewarm water and work your way down to colder temps and longer durations.
- Pre-warm up – Exercise for 10-15 minutes beforehand to raise body temperature; this makes the cold less shocking.
- Breathe deeply – Conscious breathing helps control acute cold stress.
- Wear gloves and socks – This prevents excessive cooling in the extremities.
- Rinse off – Take a lukewarm shower after to gently rewarm.
- Do it regularly – Consistency is key to see metabolic benefits.
- Don’t overdo it – Listen to your body and cease cold exposure if you feel uncomfortable.
For best results, combine cold bathing with regular exercise and a healthy diet. The cold exposure can boost your calorie burn, while physical activity builds metabolism-revving muscle. Just don’t expect dramatic weight loss from cold baths alone.
Should you take cold baths for weight loss?
Research suggests that cold water immersion temporarily ramps up calorie burning and may support the conversion of white fat to brown fat. However, the metabolic impact is likely small and temporary.
More research is needed to determine if cold baths produce meaningful long-term weight loss. But given the wide range of additional health benefits, taking regular cold baths certainly won’t hurt — as long as you take necessary safety precautions.
Cold water immersion may be one piece of the puzzle for weight management, and could provide a metabolism boost when combined with proper nutrition and exercise. But don’t expect it to replace traditional weight loss strategies like calorie control and high-intensity exercise.
The bottom line
Here is a summary of the key points:
- Cold water exposure can temporarily boost metabolism and calorie burning.
- Cold baths may aid fat loss by converting white fat to brown fat.
- But cold baths are unlikely to produce dramatic weight loss on their own.
- More research is needed on cold water immersion for weight management.
- Cold baths offer a variety of other health benefits.
- Stay safe by starting gradually and not exceeding 15 minutes per bath.
While the science is still evolving, cold baths may offer a helpful tool for boosting metabolism and fat burning when combined with other weight loss strategies. But aim for consistency and moderation to stay safe and see results.
