Cold Water Immersion and Calorie Burn: How Chilling Out Can Heat Up Your Metabolism

Cold water immersion (CWI) is a scientifically backed method to boost metabolism, increase calorie expenditure, and activate brown adipose tissue (BAT). If you’ve ever wondered how an ice bath or regular cold plunge affects fat loss, metabolism, and overall energy expenditure, you’re in the right place.

How Cold Water Immersion Increases Calorie Burn

When you expose your body to cold water, it kicks into survival mode. Your core temperature drops, and in response, your body ramps up thermogenesis—the process of generating heat. This happens through two key mechanisms:

1. Brown Fat Activation (BAT Thermogenesis)

Unlike white fat, which stores excess energy, brown adipose tissue (BAT) is metabolically active and burns calories to produce heat. When your body is exposed to cold temperatures, norepinephrine is released, stimulating BAT and increasing calorie expenditure. Research suggests that BAT activation can increase daily energy burn by 100-250 kcal per day (vander Lans et al., 2013). Over time, this could contribute to fat loss.

2. Shivering Thermogenesis

If you’ve ever shivered after a cold plunge, you’ve experienced how the body generates heat to warm itself back up through shivering thermogenesis. Shivering can increase metabolic rate by up to five times resting levels (Blondin et al., 2017), further amplifying calorie burn. Even mild cold exposure without full-body shivering has been shown to increase metabolic rate by 50-80% above baseline (Ouellet et al., 2012).

Cold Water Immersion for Fat Loss

While cold water immersion alone won’t replace high-intensity training or strength workouts, it can be a powerful complementary tool for fat loss. One study found that cold exposure increased fat oxidation by up to 15% (Celi, 2009), meaning your body becomes more efficient at burning fat for fuel. This makes cold plunging a valuable tool for those looking to optimize their recovery while keeping their metabolism elevated.

Other Benefits of Cold Water Immersion

Beyond calorie expenditure, there are a number of benefits of cold water immersion, which include:

  • Improved immunity – Helps increase the circulation of white blood cells which are important for fighting off illness.

  • Improved insulin sensitivity – Cold exposure has been linked to better glucose metabolism and increased insulin sensitivity (Lee et al., 2014).

  • Improved mood – A single cold plunge can significantly improve mood and even diminish feelings of depression (Kelly et al., 2022).

How to Incorporate Cold Exposure for Maximum Effect

Generator Athlete Lab’s innovative recovery protocol helps to maximize recovery, and optimize cold exposure calorie expenditure by combining:

  • 30 Minutes of Infrared Sauna - Detoxify the body. Relax the muscles and the mind. Improve circulation.

  • 15 Minutes Alternating Cold & Hot Water Immersion - Increase brown fat activation and calorie expenditure through 3 minutes cold water immersion. Accelerate the body’s natural healing process through 3 minutes of hot water immersion to stimulate circulation. Alternate between the two for 15 minutes total, always ending with cold to allow the brown fat activation to persist long after you’ve dried off.

  • Normatec Compression Therapy - Finish by flushing the body of lactic acid using advanced compression therapy to enhance recovery and boost circulation.

For more tips on how cold therapy can enhance performance and recovery, check out Generator Athlete Lab’s cold therapy services.

Final Thoughts

Cold water immersion is a simple, accessible way to burn extra calories, enhance fat oxidation, and support recovery. Whether you’re an athlete looking to gain an edge or someone interested in optimizing metabolism, regular cold exposure will enhance your performance and wellness routine.

About the Author

John Cioffredi is a former Division 1 athlete with a degree in Exercise and Movement Science and the owner of Community Strength Austin. When he’s not at the gym he enjoys hiking the greenbelt, perfecting his focaccia recipe, and performing improv comedy.

References

Blondin, D. P., et al. "Marked increase in brown adipose tissue oxidative capacity in cold-acclimated humans." The Journal of Clinical Endocrinology & Metabolism, 2017.

Celi, F. S. "Brown adipose tissue—when it pays to be inefficient." New England Journal of Medicine, 2009.

Kelly, John S., and Ellis Bird. "Improved mood following a single immersion in cold water." Lifestyle Medicine 3.1 (2022).

Lee, P., et al. "Temperature-acclimated brown adipose tissue modulates insulin sensitivity in humans." Diabetes, 2014.

Ouellet, V., et al. "Brown adipose tissue oxidative metabolism contributes to energy expenditure during acute cold exposure in humans." The Journal of Clinical Investigation, 2012.

Shevchuk, N. A. "Adapted cold shower as a potential treatment for depression." Medical Hypotheses, 2008.

Van der Lans, A. A. J. J., et al. "Cold acclimation recruits human brown fat and increases nonshivering thermogenesis." The Journal of Clinical Investigation, 2013.

Delfin Ward