Cold water immersion is one of the biggest trends in the health and fitness industry right now as, with benefits ranging from reducing soreness to improving resilience. This is great from a recovery perspective but cold plunges aren't always a silver bullet. If you've been following these blogs for a while you might remember when I wrote about how ice baths after a workout can hinder muscle growth if used directly after a training session, but what about fat loss? More recently, the conversation around cold plunges and ice baths have shifted to fat loss, with the idea that the shivering response might raise energy expenditure enough to make a difference. After all, if your body is working hard to generate heat, you would assume it burns more calories. To test this, a recent study compared energy output in a controlled environment before, during, and after a 30 minute plunge in cold, neutral, and ambient water conditions. Heart rate, body temperature, and shivering were closely monitored, along with reports of appetite.
The results showed that cold water immersion did increase energy expenditure, but only by about 20 calories compared to the neutral and ambient conditions. While this technically supports the idea that shivering and thermogenesis can burn extra energy, the number itself is pretty insignificant in the context of burning calories, or actual fat loss. Twenty calories is about the equivalent of a couple of bites of an apple, or a sniff of an Oreo, not enough to move the needle for body composition goals. That said, the real eye opener came after the plunges. Participants were allowed to freely eat after they got out of the water, and even though they did not report feeling hungrier than normal, they consumed on average 200 more calories following cold exposure. That is a net energy surplus of about 180 calories, enough to actually move you in the opposite direction if fat loss is your primary goal, especially if you are plunging multiple times a day.
So why did this happen? One possibility is physiological. Cold exposure is a stressor, and stress often drives people toward higher calorie intake, even when hunger does not feel elevated. Ever reach for the Haagen-Dazs after a rough day at work? Shivering was measured in the study because it represents your body’s involuntary attempt to maintain core temperature, but shivering also signals to your nervous system that you are under duress. When stress is high, we sometimes default to what neuroscientists call Jacksonian Dissolution, a regression to more primitive systems of behavior. In simple terms, the logical decision making and rational parts of our brain take a backseat, and the instinctual drive to seek comfort and energy rises. That may explain why there was no real change in perceived hunger and calorie intake still spiked after the cold plunge.
For members looking at cold water immersion as a fat loss strategy, these findings should be a cause for concern. While cold water immersion has its place for recovery, mood, and resilience, relying on it for fat loss definitely isn't the best strategy. It is easy to be lured in by fitness trends and influencers that propose the act of shivering is causing your body to work harder and burn meaningful energy. In reality, the small energy bump is outweighed by the increased likelihood of overconsumption afterward. If fat loss is your goal, you will be better off focusing on the fundamentals such as structured strength training, consistent nutrition, and recovery habits that do not compromise decision making around food. Cold plunges can still be a valuable tool, but not a shortcut to getting leaner.
At AIM Athletic we always take an evidence based approach to fitness trends and put that kind of critical thinking into everything we do whether it is small group personal training, one on one training, active rehabilitation, or hockey training. Our job is to filter through the trends and new research and apply what is actually useful to help you perform better, recover faster, and reach your goals. Cold plunges might make for a great Instagram post, but lasting results come from consistent training, smart programming, and professional coaching.
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