Can drinking ice cold water actually boost your metabolism?
If you've made space on your device to keep abreast of all things wellness on the attention-gazumping app TikTok, you might already be privy to the viral #icehack trend.
Proponents claim that drinking iced water is the secret to shedding body fat – all without changing diet or exercise habits.
If that introduction gives you red-flag vibes, you'd be correct.
Those viral videos turned out to be part of an influencer-driven marketing campaign promoting a questionable dietary supplement, which the US manufacturers falsely claimed could burn fat by igniting your calorie-burning engine.
But dodgy supplements aside, is there weight behind the long-held association between drinking cold water and efficient fat burning?
In a 2003 study, it was found that consuming 500ml of room-temperature water boosted calorie expenditure by 30% for an hour.
This effect was attributed to the energy required by the body to raise the water's temperature to 37°C.
However, if it sounds too good to be true, it often is. These results raised suspicions among the scientific community and subsequent scrutiny revealed flaws in the methods used to measure calorie burn. In 2006, more rigorous research found that drinking cold water (3°C) increased energy expenditure by a mere 5%, or roughly four calories per glass.
Even if you were to consume eight glasses of ice-cold water every day, this wouldn't contribute to any significant fat loss.
In fact, more robust evidence points towards the benefits of immersing yourself in cold water rather than drinking it – think cold showers and winter swimming.
Apart from improvements in mood – thanks to the release of feel-good hormones – studies have indicated that cold water immersion could transform adipose (fat) tissue into brown adipose tissue, which generates heat and may contribute positively to metabolic health.
Some studies have also demonstrated that regular cold water exposure can increase insulin sensitivity, which can help your body regulate blood glucose levels more effectively.
While sipping ice water won't conjure the metabolism of your thirties, maintaining adequate hydration is important for supporting your body's normal metabolic functions.
Aim for around two litres of fluid daily – all fluids bar alcohol count, although water is a top pick as it's sugar-free. As for temperature? According to water sommeliers (a real thing) room temperature is considered best for flavour, while studies suggest chilled water is ideal when exercising as it cools you down.
But to optimise your metabolic health? Evidence suggests other methods (see below) are the real difference-makers.
3 ways to support your metabolism
1. Prioritise protein
Choose a protein-rich brekkie to stay fuller longer and build your muscle mass. Breakfast tends to be the meal that's lowest in protein for most people, so it's one to focus on.
2. Increase wholefoods
Studies show people who eat three servings of whole grains a day have a lower risk of metabolic conditions. Top lunchtime salads with leftover grains from your evening meal.
3. Stay on schedule
Food acts as a signal to your body's biological clocks, which in turn regulate your metabolism. Irregular meal timing or eating late at night can throw off your body's internal clock and impact digestion.
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