Does Cold Plunge Burn Calories & 6 Tips to Enhance Your Results

To track your progress as you achieve your cold plunge goals, consider using GoPolar's cold plunge app. This user-friendly app will help you monitor your cold plunge sessions, DIY cold plunge and customize your routine to meet your needs.

What Is a Cold Plunge?

A cold plunge involves immersing the body in cold water, either quickly in and out, or for up to 10 minutes. During a cold plunge, the water is typically between 50 to 70 degrees Fahrenheit or 10 to 20 degrees Celsius, Dr. Kristi Colbenson, a sports medicine and emergency physician at the Mayo Clinic, tells TODAY.com. 

• Cold plunges typically last between five and 10 minutes, Colbenson adds. 
• The length of a cold plunge will vary depending on the water temperature and a person's comfort level. 
• The colder the water, the shorter the immersion should be, the experts note
• The water should be no colder than about 53 degrees Fahrenheit or 12 degrees Celsius. 

The risk of damage to the skin and tissues or other adverse health events increases.The ideal temperature for cold water swimming is a bit warmer, or between about 65 to 75 degrees. Many cold water swimmers wear wetsuits to preserve their core body temperature. 

How to Cold Plunge Like a Pro

A quick dip in and out of the water counts as a cold plunge, but how long does it take for the cold water to work? Colbenson says it takes three to five minutes for the cold to penetrate beyond the skin, at which point it starts to have a neuromuscular effect. Most cold plunges typically last between five and ten minutes, she adds. Tipton cautions that staying in the water for longer than 10 minutes increases the chances of being harmed by the cold. 

Depending on the water temperature and their experience level, people may be able to tolerate cold water swimming for longer periods of time. People have long touted the benefits of cold water but also warned of the risks, says Tipton. Throughout history, it has been deemed both a cure-all and a health hazard.

The Cool Benefits of Cold Plunges

From a physiological standpoint, the most significant benefits of cold water immersion are improved recovery, the perception of pain, and delayed muscle soreness, says Colbenson. A systematic review published in the Journal Sports Medicine in February 2022 suggested that cold-water immersion was an effective recovery tool after high-intensity exercises, specifically HIIT exercises, TODAY.com previously reported. 

Anti-Inflammatory Effects of Cold Plunges

Cold plunges may also reduce inflammation in the body. When the body enters cold water, this causes the blood vessels to constrict, especially in the extremities, to conserve heat at the core of the body near the heart, the experts explain. "It slows down and inhibits blood flow to the legs and the arms and pushes more towards the central aspect of the body," says Colbenson. "In doing so, you decrease the natural inflammatory response that occurs after exercise." “When you look at the literature, it does help with recovery and inflammation, especially if you’re a competing or training athlete,” Colbenson adds. 

The Stress Response and Potential Risks of Cold Plunges

The experts note that the anti-inflammatory effects of a cold plunge are likely temporary. Colbenson notes that a cold plunge can also induce heightened stress or send the body and brain into fight-or-flight mode. In response to low temperatures, the body will release a surge of norepinephrine and cortisol, the stress hormone, she adds. 

The gasping, hyperventilating, and increased heart rate after jumping into frigid water is also known as a cold shock response. This response can be dangerous, but it may also be the basis of some of the physical benefits of cold plunges, says Tipton. “The belief is that if you consistently expose yourself to stress in a meaningful and structured way, your body will actually respond by improving its ability to respond to everyday stress,” says Colbenson. 

Ice-Cold Plunges and Mental Health 

The mental health benefits of cold-water immersion are even less studied and understood, the experts note. There are many theories and anecdotal testimonies about the mind-boosting effects of cold water. In the short-term, cold plunges can increase levels of dopamine and endorphins, says Colbenson, which can contribute to a feeling of euphoria and heightened clarity or focus immediately afterward. "That's how our body responds to stimuli that threaten us, we are ready to be clear in our ability to react," Colbenson adds. 

The Potential Benefits of Cold Water Therapy for Mental Health

She adds that mental clarity after a cold plunge seems to be short-lived, and there isn't literature showing this is sustained over time. The anti-inflammatory effects of cold water may also play a role. “There may well be, according to some models, an inflammatory component in depression, and we know that repeated cold immersions decreases inflammation,” Tipton adds. 

A Woman's Recovery from Depression Through Cold Water Swimming

Similarly, the theory that repeated cold water exposures can improve the body's ability to deal with stress may apply to mental health obstacles, says Tipton, who co-authored a case study on a 24-year-old woman whose depression was treated with cold-water swimming. The authors note that the patient felt an immediate improvement in mood after each immersion and experienced a gradual and sustained reduction in symptoms. 

The Need for Further Research on Cold Water Therapy and Mental Health

One year after starting routine cold-water swimming, the patient was reportedly depression-free and off medication, says Tipton. "Something's going on," he adds, but exactly what remains unclear. “Even if it’s a placebo effect, that’s still an effect,” he adds. Several other factors may impact a persons mental state after cold plunging. “They’re doing some exercise, they’re getting a sensation of overcoming a challenge and a sense of achievement,” says Tipton, adding that cold plunges can also be a social activity. “There’s lots of potential things that could be going on, and we need more experiments to isolate the active ingredient,” says Tipton. 

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What Happens to Your Body When You Do Cold Plunges

When your body hits cold water, it can be shocking. Physiologists call this the cold shock response. Temperature receptors in your skin sense the frigid water, triggering the constriction of blood vessels in your extremities to preserve heat in the body’s core. This causes you to gasp for air and your heart rate to skyrocket. “The first few moments after you enter the water, that’s probably the most dangerous part,” says Lee Hill, a former swim coach and exercise physiologist at McMaster University in Hamilton, Ontario. “If you’re not ready for the cold shock, it can be really, really dangerous.” 

A Body's Natural Reaction to Cold

Haman agrees that it’s a powerful response. In his work with the military and special forces of several nations, he coaches participants to exhale as they hit the water to counteract the primitive gasping response. While the initial cold response increases heart rate and blood pressure, those changes reverse after several minutes. 

Known as the mammalian diving response, breathing, and blood pressure slow down to below-normal levels. It’s an ancient evolutionary response, and it’s been best studied in marine mammals that can dive to astonishing depths. Physiologists believe this response helps conserve oxygen, which is crucial when holding your breath for long periods. 

The Dangers of Cold Water Immersion and Individual Factors Affecting Tolerance

The diving response also helps conserve heat by pushing blood to the vital organs and away from the extremities. “We call this vasoconstriction, and it’s the first line of defense when you get cold,” Mercer says. Experts say that being in cold water is more dangerous than cold air. Mercer says that water conducts heat much more effectively than air, meaning that it can draw the heat from your body more quickly and efficiently. “You can become hypothermic swimming in any water that’s below your body’s natural temperature if you stay in long enough. A person’s size, metabolism, and body fat percentage all play a role in how long someone can safely remain in cold water”, Mercer says.

The Benefits of Regular Cold Plunges

You May Decrease Inflammation and Improve Immunity

Inflammation is inevitable, and while it often has a sour reputation, it’s normal. “Inflammation is the body’s natural response to an injury or an infection, but when it’s chronic, it can lead to health problems such as heart disease,” says Dasgupta. Cold temperatures could benefit inflammation by acting on your blood vessels. “Ice baths can help constrict blood vessels and reduce blood flow to affected areas. After your blood vessels constrict and blood flow decreases, the healing begins once you get out. Since your vessels were narrowed, your body’s natural reaction is to push blood back to the areas as fast as possible," says Dasgupta. 

A 2022 randomized control study published in Biological Research for Nursing found significant pain reduction in people with gout arthritis, an inflammatory condition. “Cold therapy alleviates pain by reducing inflammation but also interferes with your brain’s perception of the pain. A classic example is getting a cold spray before an injection; it works by dulling the pain sensation that travels through your nerves,” says Dasgupta. Since the immune system largely regulates inflammation, cold plunges may benefit immunity, too. “Cold-water exposure can increase the production of white blood cells in the body, which are responsible for fighting infection,” says Dasgupta.

You Could Increase Your Circulation

Your heart, capillaries, veins, and arteries comprise your circulatory system, facilitating blood flow to the whole body. “The working hypothesis is that the ice water stresses and strains your body, and it goes into survival mode, working hard to maintain its core body temperature. This stimulates your body to increase blood flow and improve circulation to help deliver oxygen and nutrients to areas of the body that need to recover,” says Dasgupta.

You Might Boost Your Mood

Imagine dunking into chilly waters and coming out feeling alert, proud and inspired, with less distress and nervousness. In fact, that’s what happened in a small 2023 study published in Biology researching adults immersed in 68°F water for five minutes. Emotional conditions such as anxiety and depression may be linked to lower levels of neurotransmitters, chemical messengers that help keep your brain well-functioning. 

The Potential Mental Health Benefits of Cold Plunges

But when the body endures cold, it triggers neurotransmitters that help regulate emotions and stress. “Some speculate that an increase in these mood-regulating brain chemicals, like dopamine, may explain the post-plunge high people feel following a cold soak,” says Dasgupta. Stress is an inevitable part of life, but cold plunges may offer some relief. “Some believe that an ice-water face immersion can activate the parasympathetic nervous system, which prompts the body to relax after a stressful event. Researchers also hypothesize that adapting to the shock of an ice-water plunge may improve a person’s ability to cope with other stresses,” says Dasgupta. 

The Research on Cold Plunges and Mental Health: A Limited Understanding

If frequent cold plunging isn't your goal, it could take just one time to notice enhancements to your mood. In a small 2021 study published in Lifestyle Medicine, a one-time 20-minute plunge in 56°F water helped participants experience less damaging mood disturbance and more vigor. According to Dasgupta, the research on ice bath therapy for mental health conditions such as depression is limited.

You May Up Your Metabolism

Chilly temperatures trigger shivering, which is the body’s way of trying to warm up through continuous skeletal muscle contractions. Shivering allows your body to produce heat five times greater than what you can accomplish at rest. Further, CWI shivers can produce more heat than exercise because you’re not exerting as much energy. According to a 2022 review in the International Journal of Circumpolar Health, the increased muscle activity of shivering causes a rise in metabolic rate, helping you to burn more calories at rest. Under cold stress, blood flows to your brown adipose tissue. “The tissue in brown fat helps to burn calories, so regular exposure to cold temps might be able to help you lose weight,” says Josh York, CPT, founder & CEO of GymGuyz. Still, more research is needed on CWI and metabolic health to bolster research findings further.

You May Experience Less Post-Workout Muscle Soreness

Post-workout muscle soreness can make your subsequent workout a real pain. Many athletes use cold-water baths to prevent muscle soreness and stiffness and improve recovery. According to a 2023 review published in Sports Medicine, participants who used CWI significantly lowered creatinine-kinase levels, markers of muscle damage and delayed onset muscle soreness after high-intensity exercise, as compared to subjects who used passive recovery. 

These results were only in the short term. Lower water temperatures and short immersion times made the baths more effective. Results were similar in a 2021 review published in Physical Therapy, where CWI reduced pain in delayed onset muscle soreness after exercise. 

Cold Therapy Experience with GoPolar

Our cold plunge app is the go-to resource and tracking app for people who like to do cold plunge and sauna. With GoPolar's cold plunge app, you can track your cold plunge or cold shower and your sauna sessions with your Apple watch. After your plunge or sauna session, you can:

• Review your heart rate during a session
• See trends in the app with Apple Health data
• Track your scores in our leaderboard/community

With our app, you can also find the best spots to cold plunge in your area! Download our cold plunge app for free today to level up your cold plunge and sauna sessions with our tracking features and the GoPolar community leaderboard.

Does Cold Plunge Burn Calories?

Cold plunges do burn calories. However, the exact amount can vary depending on several factors, including your body composition and the temperature and duration of your cold exposure session. When you dip in cold water, your body works hard to warm itself back to its average temperature of about 98.6 degrees Fahrenheit. This process requires energy, which can lead to increased calorie burn. 

Do Ice Baths Help You Burn Fat and Lose Weight? 

While cold plunges can provide mental clarity and other wellness benefits, many wonder if they offer real fat-burning advantages. Research indicates ice baths and cold plunges can:

• Provide small
• Incremental boosts to your metabolism
• Fat-burning capacity

Consistent ice baths or cold plunges, combined synergistically with proper nutrition, exercise, and lifestyle practices, can provide a small accelerative nudge to your fat-burning and weight-loss results over time. But viewing them as just one piece of the puzzle is crucial. 

Ice Baths Raise Your Metabolic Rate

Ice baths have the potential to boost your metabolism. Exposure to cold water activates brown adipose tissue (BAT), also known as brown fat, and prompts shivering, both of which can increase the number of calories your body burns.

Over time, routine ice baths may support subtle weight loss by elevating your resting metabolic rate and increasing your reserves of calorie-burning brown fat. Let’s explore the mechanisms behind how ice baths can increase metabolism. 

Activation of Brown Fat (BAT)

Brown adipose tissue (BAT), or brown fat, helps generate body heat by burning calories. When exposed to cold temperatures, brown fat gets activated and starts burning fat and sugar to produce heat through “non-shivering thermogenesis.”

Multiple studies have shown that cold exposure from ice baths or cold plunging activates brown fat and temporarily increases metabolic rate: 

• A 2014 rodent study exposed mice to 4°C (39°F) air for 1-8 hours, 3 times per week. The cold environment activated brown fat and doubled the mice’s metabolic rates during the exposure. 
• A 2000 human study immersed young adult men in cold water up to their necks for one hour. Their metabolic rate increased compared to baseline: 89°F (32°C) water; no increase 68°F (20°C) water; 93% increase 57°F (14°C) water; 350% increase.
  

The study demonstrates that colder water provides greater metabolic stimulation. The more brown fat is activated, the more calories are burned for heat production. Frequent ice baths may raise daily energy expenditure. 

Cold Exposure Builds Up Brown Fat Stores

In addition to acutely activating brown fat, routine ice baths can also increase brown fat levels over time. Studies demonstrate that consistent mild cold exposure helps the body produce and store more brown fat. Having greater reserves of brown fat translates to higher calorie-burning capabilities when exposed to cold. 

Shivering Further Boosts Metabolism

The involuntary shivering response to cold can also elevate your metabolic rate. Shivering generates heat through increased muscle contractions and activity, and the energy required for it increases calorie expenditure.
While shivering boosts metabolism during an ice bath, brown fat activation has a more significant and longer-lasting impact on calorie burning. 

Ice Baths Release Fat-Burning Hormones

Taking an ice bath causes your body to release hormones that can promote fat burning, including norepinephrine and dopamine. The extreme coldness of an ice bath triggers a stress response in your body that leads to a more significant release of these hormones compared to a regular cold shower. 

Noradrenaline

Ice baths significantly increase norepinephrine levels, a stress hormone produced by the sympathetic nervous system. When you lower your body temperature by immersing yourself in an ice bath, sensors in your skin send signals to your brain to release norepinephrine. This prepares your body to handle the stressful cold conditions. 

Norepinephrine in Cold Exposure

Norepinephrine raises your heart rate, blood pressure, and blood sugar levels to make energy readily available. It also acts on fat cells, breaking them down through lipolysis and releasing fatty acids into the bloodstream. The fatty acids can then be transported to tissues like muscle to be burned for fuel. This allows your body to utilize fat stores for energy production during stressful cold exposure. 

Cold Exposure on Fat Burning and Energy Production

A 2008 study found that even short 20-second immersions in ice-cold water at 0°C led to 2-3 times higher norepinephrine concentrations compared to baseline. This significant norepinephrine surge signals your body to mobilize and burn fat as an adaptive response. 

Dopamine

Higher levels of dopamine triggered by an ice bath may also promote fat burning through several mechanisms. Dopamine is a neurotransmitter involved in motivation, movement control, and metabolism regulation.
The extreme cold stress of an ice bath causes your brain to increase dopamine production and release. 

• This dopamine boost can leave you feeling more energized and motivated afterward, driving you to be more physically active. 
• More activity and exercise leads to greater calorie expenditure and fat burning over time. 
• Dopamine directly activates your metabolism by stimulating thermogenesis in brown adipose tissue. 

Brown fat generates heat by burning calories, acting as a natural metabolism booster. This allows you to burn more energy and body fat. A 2000 study found that cold water immersion at 14°C (57°F) increased plasma dopamine levels by 250% in healthy males. Ice baths, typically colder than 57°F, could trigger even larger dopamine releases, though more research is needed.

The increased dopamine from ice baths also reduces cortisol and anxiety. High cortisol promotes fat storage, so lower levels prevent excess fat accumulation. By lowering stress, dopamine creates optimal conditions for utilizing fat as fuel. 

Ice Baths Reduce Stress Hormones

Cortisol is a hormone released by the adrenal glands during times of stress. While a short-term increase in cortisol can provide a burst of energy, chronically elevated cortisol encourages fat accumulation, particularly belly fat. This makes it more difficult for the body to tap into fat stores and burn fat for energy. 

Cold Therapy on Cortisol Levels and Fat Loss

Reducing high cortisol levels through lifestyle changes like ice bathing may help improve fat loss over time. A 2008 study found that repeated cold water exposure from ice baths led to adaptation in the body’s physiological stress response. After consistently practicing cold therapy, participants had a dampened cortisol reaction to the cold temperature stress. Their bodies essentially learned to have a more muted cortisol response to stress. 

Cold Therapy for Reducing Anxiety and Depression

Research shows that for some individuals, the refreshing shock of an ice bath can reduce feelings of anxiety and depression. Lowering anxiety levels is beneficial because high anxiety drives the body to release more cortisol. The calming effects of ice baths may lower daily cortisol secretion through this mechanism. 

The Connection Between Cold Therapy, Anxiety, and Food Cravings

Lower anxiety levels from ice bathing may also minimize cravings for sugary, fatty comfort foods that can contribute to excess calories and fat. By reducing anxiety and its related unhealthy food urges, ice baths can support easier fat loss efforts. 

Ice Baths Improve Insulin Sensitivity

Multiple human studies have shown that cold water immersion, such as ice baths and cold plunges, improves insulin sensitivity. Insulin is a hormone made in the pancreas that allows cells to take up glucose (sugar) from the blood to use for energy. Insulin resistance occurs when cells become less responsive to insulin over time. This requires more insulin to be released to lower blood sugars, which can eventually lead to diabetes. 

Brown Adipose Tissue in Cold Exposure and Insulin Sensitivity

Improving insulin sensitivity through cold exposure is believed to occur primarily through the activation of brown adipose tissue, also known as brown fat. Brown fat burns heat through glucose and fatty acids. 

Cold Exposure on Blood Glucose Levels

When cold temperatures activate brown fat, it ramps up glucose and fat metabolism to produce heat and maintain core body temperature. This results in greater glucose uptake from the blood into brown fat and other tissues, lowering circulating blood glucose levels. 

Research Evidence Supporting the Benefits of Cold Exposure for Insulin Sensitivity

A 2015 study found that exposure to mild cold (60°F) for 10 days improved insulin sensitivity by 43% in individuals with type 2 diabetes. Another study had participants sit in a room set to 59-61°F (15-16°C) for 6 hours. Simply sitting in a cool room absorbed more glucose into muscles and brown fat.

In summary, research shows ice baths may: 

• Activate brown fat to increase the burning of blood glucose 
• Make cells more insulin sensitive, needing less insulin to absorb glucose 
• Help lower and stabilize blood sugar levels 
• Improve insulin’s ability to reduce high blood glucose 
• Decrease insulin needed for cells to take up glucose
  

Together, this can improve appetite control, prevent blood sugar spikes, and reduce the risk of insulin resistance and diabetes. 

Ice Baths Can Increase Testosterone 

Research indicates that taking an ice bath or cold plunge can help boost testosterone levels through several physiological mechanisms. 

Cold Water Immersion on Blood Oxygenation and Testosterone Production

Cold water immersion improves blood oxygenation by increasing red blood cell count and hemoglobin levels. This enhanced oxygen-carrying capacity provides more oxygen to testicular Leydig cells, which use it to synthesize testosterone. A 2019 study found increased hemoglobin and red blood cells in cold-water swimmers. 

Effect of Cold on Testicular Environment and Sperm Health

Cooling the scrotum to slightly below body temperature optimizes the environment for testosterone synthesis. Even tiny temperature drops from an ice bath could improve testicular function and sperm health. 

Cold Exposure in Stimulating Testosterone Production

Cold stress triggers a short-term drop in testosterone levels, stimulating the pituitary gland to release more luteinizing hormone. This signals the testes to increase testosterone production. Research shows that cold exposure before exercise magnifies the surge in luteinizing hormone. 

The Connection Between Cold Exposure and Stress Hormones

Cold exposure activates the sympathetic stress response, marked by the release of norepinephrine and dopamine. These neurotransmitters indirectly stimulate the hypothalamic-pituitary-gonadal axis to synthesize more testosterone. 

The Potential Long-Term Benefits of Cold Exposure on Overall Health and Testosterone Levels

Over time cold exposure may also reduce baseline cortisol and body fat levels while improving sleep quality and insulin sensitivity. All of these adaptations support healthy testosterone production. 

Ice Baths Reduce Inflammation

Immersing oneself in frigid water during an ice bath or cold plunge has been shown to help lower inflammation throughout the body, possibly supporting fat loss efforts. Chronic inflammation is closely linked to:

• Increased appetite
• Insulin resistance
• Unhealthy accumulation of belly fat

The Immediate Physiological Effects of Cold Water Immersion

Ice baths and cold plunges cause blood vessels near the skin's surface to abruptly constrict, reducing blood flow and swelling in the affected areas. This vascular response can directly reduce local inflammation by limiting the movement of inflammatory molecules and immune cells. The rapid constriction and dilation of blood vessels during cold water immersion leads to an overall increase in circulation, which helps flush out toxins and metabolic waste. 

The Activation of Brown Adipose Tissue and Maresin 2 Release

According to recent research, brief exposure to extreme cold also activates brown adipose tissue, a type of fat that generates heat. Active brown fat releases a unique substance known as maresin 2, which can calm certain immune cells called macrophages that drive systemic inflammation.

The Anti-Inflammatory Benefits of Regular Cold Water Exposure

A 2022 meta-analysis of multiple studies on regular winter swimmers found that they had lower measures of oxidative stress and more circulating antioxidants than non-swimmers. Repeated cold water immersion leads to less inflammation and cumulative cellular damage. 

Ice Baths Improve Sleep Quality 

Taking an ice bath or cold plunge several hours before bed can improve sleep quality through several physiological mechanisms. 

Cold Water on Core Body Temperature and Sleep

The cold water lowers core body temperature, it initiates the body’s natural sleep processes. Research shows that core temperature needs to decrease before sleep can begin, so an ice bath mimics and accelerates this temperature change, making it easier to fall and stay asleep. 

Cold Water Immersion on Circulation and Relaxation

Cold water immersion boosts circulation and oxygen delivery throughout the body. This increased blood flow brings more oxygen and nutrients to the muscles, creating an overall sense of relaxation and drowsiness. 

Cold Exposure on Melatonin Production and Sleep Quality

A 2018 study on hamsters revealed that cold exposure upregulates genes involved in melatonin synthesis, leading to heightened production of this essential sleep-regulating hormone.

More restful and uninterrupted sleep provides numerous benefits to weight loss efforts. Good quality sleep helps control levels of the hunger hormone ghrelin, curbing cravings for unhealthy foods. Enhanced sleep also improves insulin sensitivity too, helping maintain balanced blood sugar and prevent weight gain.

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How Many Calories Does a Cold Plunge Burn?

When it comes to how many calories you burn during a cold plunge, the number may surprise you. While it seems as though it would take a lot of energy to keep your body warm, studies show that a ten minute cold plunge will only burn 10-20 additional calories. This fact may make avid cold plungers angry because it is clear that your body is working hard when you go into cold water. 

As your body becomes more efficient at maintaining your core body temperature, your metabolism will improve. More on that later. If your only goal is to burn calories, you should stick to the sauna (where you can burn 400 calories in just 40 minutes). 

Activate Brown Fat to Increase Your Metabolism

Think of brown fat as good fat because it uses energy instead of storing it. White fat, on the other hand, stores energy that accumulates around our muscles and organs. Brown fat is rich in mitochondria. Mitochondria are full of iron, giving them a brown color. These powerhouses act as our body’s internal thermostat, using energy to keep the body at a stable, healthy temperature. 

Cold exposure activates brown fat and recruits white fat to become brown fat. As the brown fat grows, you will better use the energy you receive from your diet to regulate your body temperature, thus speeding up your metabolism. Brown fat can be activated through cold water immersion or by turning down the thermostat. 

Stimulate Lymphatic Drainage

When the body gets cold, muscles tend to tighten and constrict. This contraction encourages the lymphatic system to release toxins and detoxify the body. Cold water immersion can:

• Help reduce the amount of lymph fluid buildup in cells and organs
• Improving the function of the body and leading to a slimmer figure. 

Enhance Alertness, Energy, and Discipline

Submerging your body in bone-chilling water will play a key role in your psychological momentum as you make strides toward weight loss. One study shows that, after a 57°F cold plunge, Noradrenaline levels increased by 250%, and dopamine levels increased by 530%. This effect lasted for several hours. These hormones are associated with:

• Energy
• Focus
• Motivation
• Memory
• Alertness
• Elevated mood levels

Extra motivation and energy can boost your efforts to become more active and eat healthier. Cold plunging is difficult. Regularly choosing to put your body through it will improve your confidence and resilience. This level of discipline will expand to other areas of your life, including fitness and maintaining a healthy diet. 

Strengthen Your Immune System

When you submerge yourself in cold water, the body releases cold shock proteins that activate your natural healing capabilities. This reaction causes an increase in white blood cell production, which helps your body fight disease, sickness, and infection. 

One study found that participants who turned their shower cold for the last 30-90 seconds every day for a month took 29% fewer sick days. Getting sick can slow down or stop your weight loss journey. Preventing sickness can help you stay on track. Keeping your immune system strong through regular cold water immersion will help you achieve your weight loss and exercise goals. 

A Cold Plunge Does Not Replace Regular Exercise and Diet

Cold water immersion can be a vital aspect of your weight loss journey. Eating healthy and getting a good amount of exercise, along with regular cold plunging, creates a holistic approach. We have highlighted scientific studies that show how some benefits can lead you down a path of healthy weight management. We hope you challenge yourself to add 11 minutes of cold water therapy to your week. 

Do Ice Baths and Cold Plunges Burn Significant Fat?

While there are mechanisms by which ice baths can aid fat loss, based on current evidence, it’s crucial not to overstate or exaggerate their direct fat-burning impact. 

• The metabolic and hormonal changes caused by ice baths are relatively minor in the context of substantial weight loss. 
• The increase in calories burned is small. 
• The acute spikes in fat-burning hormones diminish shortly after cold exposure ends. 

The improvements in insulin sensitivity require more investigation in humans. For most people, ice baths are unlikely to directly lead to major reductions in body fat percentage or cause significant weight loss on their own. The effects are mild and complementary at best. 

That said, when combined synergistically with more impactful lifestyle interventions like:

• Regular exercise
• Caloric deficit
• Sufficient protein intake
• Quality sleep

Ice baths could potentially modestly accelerate fat loss efforts and contribute incremental benefits as one piece of a comprehensive healthy regimen. But it’s crucial not to view ice baths as a fat-burning shortcut or overemphasize their effects. Adopting them as just one habit among many positive changes is likely the best approach for sustainable results.

6 Tips to Maximize Calorie Burn and Weight Loss with Cold Plunges

1. Optimize Cold Exposure Duration and Temperature

To maximize calorie burn, start your cold plunge at a temperature of 10-15°C (50-59°F). At this temperature, brown adipose tissue (BAT) activity is maximized, burning more calories to produce heat. Studies indicate BAT activation increases significantly below 18°C (64°F) but is optimized between 10-15°C, triggering a strong thermogenic response without excessive discomfort or risk. 

Exposure time should start with 2-3 minutes and gradually increase to 10-15 minutes, 2-3 times per week. Prolonged cold exposure stimulates BAT activation and elevates metabolic rate. Exceeding 15 minutes may not add further benefits. Cold exposure at this temperature can increase energy expenditure by approximately 100-250 calories per session, depending on individual characteristics.

2. Incorporate Cyclic Cold Exposure

For a higher calorie burn, alternate between cold immersion and mild aerobic exercise (e.g., brisk walking or light calisthenics) for 30 minutes. Repeat the cycle 2-3 times. This method maintains elevated metabolism after exposure. Mild exercise between cold plunges keeps BAT and muscle thermogenesis activated, maximizing calorie burn. Research shows cyclic exposure enhances mitochondrial function in BAT and muscle, improving fat oxidation efficiency. 

3. Adopt a Pre-Exposure Nutritional Strategy

Consume caffeine or green tea 30-60 minutes before cold immersion. Caffeine and green tea have been shown to enhance lipolysis and increase BAT activity. A study in Scientific Reports found caffeine can amplify thermogenesis in BAT, boosting the fat-burning effects of cold exposure. These beverages may increase calorie burn by an additional 10-15% during cold exposure.

4. Leverage Shivering Thermogenesis

Light shivering can be induced by starting your cold plunge at the upper end of your tolerance (around 15°C) and gradually lowering the temperature. Shivering activates BAT and muscle to produce heat, significantly raising energy expenditure. 

A study in Cell Metabolism found shivering can increase the metabolic rate by 3-5 times above resting levels, enhancing fat oxidation. Shivering can burn an additional 300-400 calories per hour. Even brief 5-10 minutes can add substantial calorie burn.

5. Post-Exposure Adaptation and Recovery

To maximize the calorie-burning benefits of a cold plunge, avoid hot showers immediately afterward. Instead, allow your body to warm up naturally. This prolonged rewarming maintains BAT and muscle metabolism activation. 

Hot showers may blunt this response and reduce calorie-burning benefits. Hydrate with cold water. Cold water stimulates metabolism and may further activate thermogenesis. Proper hydration also supports overall metabolism and recovery. 

6. Combine Cold Exposure with Regular Physical Activity

Use cold plunges as a supplement to regular physical exercise, such as resistance training or high-intensity interval training. Cold exposure can enhance recovery by reducing inflammation and muscle soreness, allowing for more frequent workouts, supporting fat loss by enhancing metabolic efficiency.

How to Increase the Metabolic Effects of Cold Plunges: The Søeberg Principle

The Søeberg Principle, proposed by cold exposure researcher Dr. Susanna Søeberg, suggests enhancing metabolic effects by letting your body naturally warm up after cold exposure, a method known as ending with cold. 

• Encourage shivering for maximum benefit. 
• Shivering releases succinate from muscles, activating brown fat and boosting thermogenesis. 
• Resist the urge to use hot showers or towels after a plunge; allow your body to warm up gradually to maximize calorie burning. 

In a systematic review and meta-analysis, it was demonstrated that energy expenditure and brown adipose tissue (BAT) activity increased when subjects were first exposed to a room temperature of 24°C (75°F), followed by acute cold exposure at temperatures ranging from 16°C to 19°C (61°F to 66°F).

How Often Should You Cold Plunge for Weight Loss?

Now that we understand the science behind cold therapy, let's address the question at hand: How often should you cold plunge or take an ice bath? The answer, as with many health-related queries, is not one-size-fits-all. The frequency of cold plunges or ice baths can depend on various factors, including your health status, tolerance to cold, and specific goals. 

Cold Plunge For General Wellness and Recovery

For general wellness and recovery, a frequency of 2-3 times per week may be sufficient. This allows your body to adapt to the cold and reap the benefits without causing undue stress. However, if you're an athlete or engage in high-intensity workouts, you may benefit from more frequent cold immersions, perhaps even daily. This can help speed up recovery and reduce muscle soreness. 

Cold Plunge For Metabolism

To affect metabolism, you’ll need at least twice a week for a total of 11 minutes. 

Cold Plunge For Fat Loss

It is not necessary to take ice baths every day to increase mitochondrial and metabolic capacity for burning fat. Starting at a lower rate is recommended. A cold water immersion guide can help beginners. According to the guide, exposure to cold temperature (40°F / 5°C) for 30-60 seconds, three days a week for four weeks, can be effective for weight loss. 

Cold Therapy Experience with GoPolar

Our cold plunge app is the go-to resource and tracking app for people who like to do cold plunge and sauna. With GoPolar's cold plunge app, you can track your cold plunge or cold shower and your sauna sessions with your Apple watch. After your plunge or sauna session, you can:

• Review your heart rate during a session
• See trends in the app with Apple Health data
• Track your scores in our leaderboard/community

With our app, you can also find the best spots to cold plunge in your area! Download our cold plunge app for free today to level up your cold plunge and sauna sessions with our tracking features and the GoPolar community leaderboard.

Is It Possible That Ice Baths Burn More Calories Than Cardio?

No, ice baths do not burn more calories than cardio exercise. The primary way the body burns calories is through physical activity that increases energy expenditure, such as aerobic exercise like running, cycling, or swimming. Ice baths, while they may have some benefits for muscle recovery, do not significantly increase calorie burn.

The Limited Calorie-Burning Effects of Ice Baths

The calorie-burning effects of ice baths are quite limited. While exposure to cold temperatures can activate brown fat and increase metabolism to a small degree, the number of calories burned during a typical ice bath is negligible compared to the calories burned during even a moderate cardio session. Regular cardiovascular exercise is a much more effective way to create a calorie deficit and promote weight loss than relying on ice baths. Exercises that get your heart rate elevated for an extended period, like:

• Jogging
• Swimming
• Cycling

This far outpaces the minimal calorie burn from an ice bath. For significant and sustained weight loss, a combination of regular cardio, strength training, and a balanced diet is recommended over trying to rely solely on techniques like ice baths.

Combine Cardio with Ice Baths for Optimal Fat Loss

We’ve already established that ice bathing can be an added component to fat burn, but won’t work on its own for any significant weight loss. If you want to use a cold plunge to lose weight faster, the best thing you can do is incorporate cardio exercise and/or resistance training into your weekly routine. 

• You can do short-term, low-temperature ice baths (1-3 minutes at 1-9 0°C/34°F) in the morning followed by a workout in the afternoon or evening. 
• If you ice bathe 2-3 times per week for longer (ex. 30-60 minutes at ~15°C/59°F), consider working out the next day. 

According to Harvard Medical School publishing, among popular cardio activities, the top calorie burners include running and cycling at a moderate to high pace. 

Ice Baths Won’t Replace a Healthy Diet

Weight loss depends on the principle of staying in a calorie deficit. In short, the only way to lose weight is to consume more calories during a day than you burn through food and drink. 

In theory, you can eat a Big Mac, fries, and a large soda every day and you’ll still be able to lose weight, assuming you somehow managed to spend the over 1000 calories you just took in (if we ignore other kcal intakes, the other potential downsides of processed, high in refined sugar content food for the sake of example). So, you won’t lose weight by sitting in an ice bath, you’ll have to combine it with a proper diet and exercise to maximize the metabolic uptick.

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• Peter Attia Cold Plunge
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How to Start Cold Plunge Therapy At Home

Cold Showers: The Gateway to Cold Plunging

Cold showers are a simple introduction to cold therapy you can try at any time. Just crank the water as cold as it will go, and spend at least two minutes in the shower. Try to keep as much of your body in contact with the water as possible. This works great in the morning to wake you up, and some people even report it helping them sleep better by the end of the day (due to re-calibrating their circadian rhythm). 

Limitations of Cold Showers Compared to Ice Baths

The main downside to cold showers vs. ice baths or similar methods is that you can’t completely control the water temperature and you can’t stay fully submerged, so you won’t get the same benefits. 

Cold Showers and Their Potential as a Stepping Stone

The benefit you will still get is building resiliency from doing a difficult thing, which is something to be proud of. And while it’s not the most effective way to experience cold water therapy, it can be a decent stepping stone to other methods. It’s worth noting that the relative lack of benefits from cold showers often causes users to not want to continue with cold water therapy, assuming that this negative feeling will continue with other methods. Submersion techniques like the ones we’re about to discuss typically result in much better experiences.

Winter Pool Plunges: More Fun Than Cold Showers 

If you have an outdoor pool at home, this is a much more effective way to get started with cold plunging. Not only can outdoor pools get colder than your indoor shower, but the immersion of your body will give you a better feel for what trying cold water therapy is like. Because of this, it comes with a host of benefits that cold showers just don’t, making this a strong option for seeing if you want to pursue at-home cold therapy. 

However, this does still have drawbacks, particularly when the weather warms up or it’s raining or snowing outside. It’s just not feasible to keep your pool cold once the outside temperature gets above 60° or so. Not only does the size of a pool make it difficult to control the temperature, but you also have to contend with still being cold once you get out due to the outdoor air temperature. 

DIY Ice Baths: The Best Method for Cold Therapy at Home

Our final at-home DIY method does solve some of the problems from using an outdoor pool. The concept here is pretty simple: 

• Find some kind of container that you can fit your entire body i
• Fill it with water and ice
• Measure the temperature with a thermometer until it’s at the desired temperature.

People have found that barrels or troughs work for this purpose. This makes the challenge of temperature control much more manageable, and is something you can do year-round, rain or shine. We’ve also seen people use a freezer chest as an ice bath. 

Safety Concerns and Maintenance Considerations for DIY Ice Baths

This is not something we recommend from a safety perspective because forgetting to unplug the freezer before getting in can obviously be very dangerous. There are also other concerns about the lid closing while you are in the chest, which can also be very dangerous if it gets stuck or something falls on top of it. 

If you want to work ice baths into your regular routine, you’ll have to change out the ice and water every couple of days to keep it clean and working properly. While this might be the most effective DIY method to start cold water therapy at home, these issues can still add up over time, making a more permanent solution a better use of your time and money.

12 Safety Precautions for Cold Plunge Therapy

1. Get Your Mind Right: Mental Readiness for Cold Therapy Helps You Stay Safe

Mental readiness is key. Understand that the experience can be intense, and be prepared to confront the initial shock and discomfort. A positive and prepared mindset contributes to a safer and more beneficial experience. 

2. Get Acclimated: Gradual Acclimatization to Cold Exposure

Before regular cold plunge use, it's crucial to acclimatize your body gradually. Start with shorter durations and slightly warmer temperatures, progressively moving to colder temperatures and longer immersion times. This helps your body adjust to the shock of cold water. 

3. Consider the Risks: Health Conditions and Consultation

Consult a healthcare professional before starting cold plunge therapy, especially if you have heart conditions, high blood pressure, or respiratory issues. Sudden exposure to cold can strain the cardiovascular and respiratory systems. 

4. Set Limits: Time Limits for Cold Plunges

Limit your time in the cold plunge. Recommended durations vary, but a general guideline is to start with one to two minutes and not exceed five minutes. Prolonged exposure can lead to hypothermia or shock. 

5. Have a Buddy: Supervision for Cold Plunges

Always have someone nearby, especially during your initial sessions or if you have health concerns. The presence of a supervisor ensures immediate assistance in case of discomfort or health issues. 

6. Don’t Hyperventilate: Breathing Techniques for Cold Plunges

Focus on controlled, deep breathing. Cold water can trigger a shock response, leading to rapid, shallow breathing. Controlled breathing helps manage this response and enhances the benefits of the plunge. 

7. Plan Your Exit: Safe Exiting Procedures for Cold Plunges

Plan your exit before entering. Sudden movements upon exiting can cause dizziness or lightheadedness. Move slowly and steadily to avoid falls or injuries. 

8. Warm Up Gradually: Gradual Warming After Cold Plunges

After exiting, warm up gradually. Avoid hot showers or saunas immediately after a cold plunge, as the rapid temperature change can be stressful for the body. Instead, opt for warm clothing and a temperate environment. 

9. Stay Fueled and Hydrated: Nutrition and Hydration Before Cold Plunges

Ensure you are well-hydrated and have eaten adequately before a cold plunge. Low blood sugar or dehydration can amplify the shock to your system and increase the risk of fainting or dizziness. 

10. Know Your Body: Monitoring Body Responses During Cold Plunges

Pay attention to how your body reacts both during and after the plunge. Symptoms like excessive shivering, numbness, or disorientation are signs to stop immediately and seek warmth. Regularly monitor your responses to adjust durations and temperatures appropriately. 

11. Check Your Surroundings: Safe Plunge Area

Ensure the plunge pool or tub is in a safe condition. The area should be free of slip hazards, and the water should be clean and free of contaminants. If using natural bodies of water, be aware of currents, depth, and wildlife. 

12. Be Prepared: Emergency Plans for Cold Plunges

Have an emergency plan in place, particularly when using natural water sources. Know the location of safety equipment and the nearest medical facility, and ensure someone is always aware of your plunge location and timing.

Level Up Your Cold Plunge and Sauna Sessions Today With GoPolar's Free Cold Plunge App

Taking a cold plunge can help you burn calories, but it’s not as simple as it sounds. When you expose your body to cold temperatures, it works hard to heat itself back up. This process of thermoregulation requires energy, which translates to calories. The colder the temperature, the more energy your body will need to expend to bring itself back to normal. 

How Many Calories Does Cold Water Therapy Burn?

The amount of calories you burn during cold therapy depends on several factors, including:

• Your body composition,
• Water temperature
• How long you stay in the cold water

Research shows that a person can burn upwards of 400 calories per hour of cold exposure. This number will vary from person to person. The only way to know exactly how many calories you’re burning during cold therapy is to use a device that tracks your heart rate, as this is a good indicator of how hard your body is working to thermoregulate. 

So, you've decided to take the plunge—literally—and try cold plunge therapy. Now, you’re curious about the benefits of the cold plunge. Does cold plunge burn calories? How does it help your body? You're not alone if you’ve thought about trying cold plunge therapy. The practice has surged in popularity on social media and among professional athletes seeking to maximize exercise recovery. As the name suggests, cold plunge therapy involves immersing yourself in freezing water (typically 50°F or lower) for a short period. Researchers have linked this recovery technique to various benefits that can help almost anyone, from athletes to everyday gym-goers. As you’ll see, there are many reasons to consider adding cold plunge therapy to your routine.