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Do cold showers help you lose weight and burn fat?

5 min read

Written by: 

Kathleen Ferraro

Reviewed by: 

Raagini Yedidi, MD

Updated:  Dec 20, 2025

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Reviewed By

Raagini Yedidi, MD

Raagini Yedidi, MD, is an internal medicine resident and medical reviewer for Ro.

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Key takeaways

  • There’s no strong scientific evidence that cold showers directly lead to weight loss. While they may slightly increase calorie burn in the short term, this effect is small and is unlikely to result in meaningful fat loss.

  • Cold exposure may activate brown fat (a type of fat that burns energy to generate heat), but most research has been conducted in controlled laboratory settings, not from brief cold showers at home.

  • Cold showers may offer other potential benefits, such as boosting alertness, improving circulation, and reducing post-exercise muscle soreness, but they’re not a substitute for proven weight-loss methods like nutrition and physical activity.

Here's what we'll cover

Here's what we'll cover

Key takeaways

  • There’s no strong scientific evidence that cold showers directly lead to weight loss. While they may slightly increase calorie burn in the short term, this effect is small and is unlikely to result in meaningful fat loss.

  • Cold exposure may activate brown fat (a type of fat that burns energy to generate heat), but most research has been conducted in controlled laboratory settings, not from brief cold showers at home.

  • Cold showers may offer other potential benefits, such as boosting alertness, improving circulation, and reducing post-exercise muscle soreness, but they’re not a substitute for proven weight-loss methods like nutrition and physical activity.

If you’ve ever stepped into a cold shower, you know the jolt it gives your body. Beyond the wake-up factor, some people swear that cold showers can help you burn fat and lose weight. The idea sounds appealing, but do cold showers actually help with weight loss? The research is mixed. Here’s what the science says:

Do cold showers help you lose weight?

No, cold showers don’t lead to meaningful weight loss. There’s no scientific evidence showing that taking cold showers alone results in significant or sustained weight loss. While your body does work harder to warm itself up when exposed to cold, that small increase in energy use (aka calorie burn) is minimal compared to what’s needed for noticeable fat loss.

Here’s why: When your body temperature drops, your metabolism temporarily increases as it generates heat. This process, known as thermogenesis, uses energy (calories). But unless you’re spending long stretches of time in cold conditions, the calorie difference from a quick cold shower isn’t enough to move the needle.

Ultimately, cold showers can’t replace evidence-based weight-loss strategies, such as eating lower-calorie, nutrient-dense foods and staying physically active.

Do cold showers burn fat?

Cold showers don’t directly burn fat in a meaningful way, but they may briefly activate certain biological processes linked to fat metabolism. When your body senses cold, it activates brown adipose tissue (BAT), often called brown fat. Unlike regular (white) fat, which stores energy, brown fat burns it to produce heat and help keep you warm.

Here’s a quick breakdown of how these two types of fat work:

  • White fat: Stores excess calories for future energy needs.  Excess white fat is associated with a higher risk of obesity and metabolic disease.

  • Brown fat: Burns calories to generate heat, particularly during cold exposure. Activating it may slightly increase energy expenditure, but the effect is small and short-lived.

Here’s what research shows about cold exposure and fat metabolism:

  • Energy expenditure rises modestly: A meta-analysis estimated that being exposed to mild cold (around 60–66°F, or 16–19°C) increased daily energy expenditure by about 188 calories, compared with being in a room-temperature environment.

  • Brown fat activity increases: Research suggests that brown fat volume and activity increase during cold exposure as the body generates heat to maintain core temperature.  burning more energy to stay warm.

  • Duration matters: Brown fat volume may also increase with repeated or prolonged cold exposure, though these results came from controlled levels of cold exposure, not from a few minutes in a chilly shower. Brief exposure is unlikely to have a meaningful impact on fat loss or overall metabolism.

Other potential benefits of cold showers

In addition to the small increase in calorie burn, cold showers may offer other potential health and wellness benefits. Many of these effects stem from the body’s acute response to sudden cold exposure, rather than from lasting metabolic changes.

Possible benefits include:

  • Increased alertness: Increased alertness: Cold water can trigger a surge of norepinephrine and a temporary increase in heart rate, which may help you feel more awake and energized.

  • Improved blood vessel response: Cold exposure temporarily challenges blood vessels to constrict and re-dilate, which may help maintain normal endothelial function, but evidence of meaningful long-term cardiovascular benefit is limited.

  • Reduced post-exercise soreness: Cold water immersion can reduce perceived muscle soreness and inflammation after intense exercise, though it may impair muscle growth if used too frequently during strength training.

  • Better mood and stress resilience: Cold exposure can increase endorphins and noradrenaline temporarily, which may improve mood and stress tolerance short term. Long-term mental health benefits are less well established.

  • Healthier skin (anecdotally): Some people report reduced puffiness or redness, but strong clinical evidence is lacking.

So, should you take cold showers for weight loss?

Probably not for weight loss specifically. While cold exposure may slightly raise your calorie burn temporarily and activate brown fat, short cold showers haven’t been shown to produce meaningful or lasting weight loss. Any temporary boost in metabolism fades once your body warms up, and studies haven’t shown any long-term weight-loss effects from short cold exposure.

That said, cold showers can still be part of your healthy routine if you find them energizing, calming, or helpful after a tough workout. Feeling refreshed or motivated may indirectly support healthy habits that do contribute to weight management, such as exercising consistently or sticking with balanced meals.

However, cold showers aren’t safe for everyone. You should skip or limit them if you have:

  • Heart disease or high blood pressure: Cold water can cause blood vessels to constrict, making your heart work harder and potentially raising blood pressure, which may trigger chest pain or other heart symptoms.

  • Raynaud’s disease or other cold-sensitive conditions like Cold Urticaria: Cold is a common trigger for painful numbness or color changes in the fingers and toes in individuals with Raynaud’s disease. Avoiding cold exposure is one of the best ways to prevent flare-ups of Raynaud’s and other cold-sensitive health conditions.

  • Asthma or breathing problems: Sudden cold can irritate the airways and lead to coughing, chest tightness, or shortness of breath in some people.

  • Thyroid conditions or sensitivity to cold: If you’re already sensitive to cold, cold showers may leave you feeling overly chilled, tired, or uncomfortable for longer than expected.

Alternatives to cold showers for weight loss

If you want to take a cold shower to burn calories, there are far more research-backed and effective methods to try instead. Sustainable weight management typically results from a combination of healthy habits, medical support when necessary, and gradual daily adjustments that accumulate over time.

Here are some proven, safe alternatives that might be right for you:

  • Clinically proven weight-loss medications: Prescription medications like Wegovy and Ozempic have been shown in large clinical trials to help people lose and maintain significant weight loss by mimicking hormones that regulate appetite and blood sugar. These medications work best alongside lifestyle changes and under medical supervision for those who are eligible.

  • A balanced, calorie-conscious eating plan: Eating more whole foods (like vegetables, fruits, lean proteins, and high-fiber carbohydrates) can help you feel fuller while naturally reducing calorie intake. Even modest calorie deficits (500–750 calories per day) can support gradual, sustainable weight loss.

  • Strength and aerobic exercise: Regular physical activity helps burn calories, preserve lean muscle, and support heart health. Resistance training is especially important for maintaining muscle, which burns more calories at rest than fat tissue.

  • Staying hydrated: Some evidence suggests that drinking water before meals (sometimes called the “ice water hack”) can help control appetite. (However, the effect is modest and works best alongside a balanced diet, not as a standalone weight-loss strategy.)

  • Medical and behavioral support: Working with a healthcare provider can help identify if there are underlying issues (like thyroid dysfunction or insulin resistance) and help you set realistic goals. 

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Bottom line

Cold showers may give your body a quick energy jolt — and even a slight, short-lived bump in calorie burn — but they’re not a proven or effective weight-loss method. Still, they can be a refreshing way to boost your mood and circulation if you enjoy them (so long as they are safe for you!). Here’s what to remember:

  • Cold showers alone won’t cause significant weight loss. The temporary calorie burn isn’t enough to make a lasting difference.

  • Cold exposure can activate brown fat, but research shows this happens under controlled, extended conditions, not from a few minutes in the shower.

  • Cold showers may offer small perks like increased alertness, reduced muscle soreness, and supporting healthy blood vessel responses to the environment.

  • Safer, proven weight-loss strategies (like balanced eating and regular exercise) are far more effective for achieving and maintaining results.

  • Avoid cold showers if you have cold-sensitive conditions, heart disease, asthma, or other medical conditions that make cold exposure unsafe.

Frequently asked questions (FAQs)

DISCLAIMER

If you have any medical questions or concerns, please talk to your healthcare provider. The articles on Health Guide are underpinned by peer-reviewed research and information drawn from medical societies and governmental agencies. However, they are not a substitute for professional medical advice, diagnosis, or treatment.

Wegovy Important Safety Information: Read more about serious warnings and safety info.

Ozempic Important Safety Information: Read more about serious warnings and safety info.

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