Cold showers do not make you lose weight in any meaningful way. A few minutes of cold water burns only a small number of extra calories, and no trial has shown that cold showers on their own reduce body fat. The studies that found fat loss used hours of cold exposure, not a quick rinse.
Cold showers and weight loss, the key facts:
- Calorie burn: real but small. In one study, 2 hours in a 66°F room raised energy use by about 20 calories in men with active brown fat (our calculation from the published daily rate).
- Fat loss: the best-known trial found 0.7 kg (about 1.5 lb) less body fat after 6 weeks of 2 hours of cold air every day. Body weight did not change significantly.
- Appetite: cold water can make you hungrier. Men ate 44% more after exercising in cold water than in neutral water.
- Safety: cold water can spike heart rate and blood pressure. People with heart rhythm problems or Raynaud's should ask a doctor first.
Do Cold Showers Make You Lose Weight?
No, not on their own. The idea comes from brown adipose tissue, or brown fat, a type of fat that burns energy to make heat when you are cold. A 2009 New England Journal of Medicine study found active brown fat in 23 of 24 men during mild cold at 61°F, but not at room temperature.
Brown fat activity was lower in men who were overweight or obese, so those most keen to lose weight may get the smallest effect.
Does a Cold Shower Burn Calories?
Yes, but only a few. Your body works harder to stay warm, so energy use rises while you are cold.
In a 2013 Journal of Clinical Investigation study, 51 young men sat in a 66°F (19°C) room for 2 hours. Men with active brown fat raised their energy use at a rate of about 252 calories per day. Spread over the 2-hour session, that works out to roughly 20 extra calories.
Claims that a short cold shower burns 50 to 100 calories are not backed by any published measurement we could find.
| Cold exposure studied | What it did |
|---|---|
| 2 hours in a 66°F room (51 men) | About 20 extra calories in men with active brown fat |
| 2 hours a day at 63°F for 6 weeks (12 men) | Body fat down 0.7 kg versus control; weight unchanged |
| 1 hour immersed to the neck in 57°F water (young men) | Metabolic rate up 350% during immersion |
| 30 to 90 second cold showers for 30 days (3,018 adults) | Fewer sick days off work; weight not measured |
Is There Evidence for Cold Shower Fat Loss?
Not for showers. In the same 2013 study, 12 men with low brown fat activity sat in 63°F (17°C) air for 2 hours daily for 6 weeks. Body fat fell 0.7 kg versus a control group, but body weight did not change significantly.
That is 84 hours of cold over 6 weeks for about 1.5 lb of fat. A daily 2-minute shower adds up to less than 1.5 hours over the same period.
Full immersion is a bigger stimulus. A 2000 European Journal of Applied Physiology study found 1 hour in 57°F (14°C) water raised metabolic rate by 350%. That is not a home routine.
A 2022 review of 104 studies said cold water immersion seems to reduce or transform body fat. But most studies were small, often single sex and used different temperatures, so firm conclusions were not possible.
Do Taking Cold Showers Help You Lose Weight Indirectly?
Probably not much, and cold may push the other way through appetite. In a 2005 University of Florida study, 11 men cycled for 45 minutes in 68°F or 91°F water. Calories burned were similar, but they ate 44% more afterward in the cold condition.
The biggest cold shower trial, with 3,018 Dutch adults, linked 30 to 90 seconds of cold water to 29% less sickness absence. It did not report any weight outcome.
Are Cold Showers Safe?
For most healthy adults, a short cold shower is low risk, but not risk free. Harvard Health warns that sudden cold can cause gasping, rapid breathing and spikes in heart rate and blood pressure. It also notes that people with heart rhythm disorders should be cautious with cold water.
The National Institutes of Health says cold is the most common trigger of Raynaud's, which narrows blood vessels in the fingers and toes. Ask a doctor first if you have heart disease, high blood pressure or Raynaud's, or are pregnant.
What to Do If You Want to Lose Weight
- Treat cold showers as optional. Enjoy them if you like, but do not count them as fat loss.
- Start gently. Finish a warm shower with 15 to 30 seconds of cool water and build up slowly.
- Watch your appetite. If cold leaves you hungry, plan a protein-rich meal.
- Focus on what works. A modest calorie deficit, regular activity such as running or brisk walking, and strength training move the needle far more.
- Protect your sleep. Short sleep raises hunger. See our guide to how sleep affects weight loss.
FAQs
How many calories does a cold shower burn?
No study has measured it for a standard shower. Expect a few extra calories at most, since 2 hours of mild cold added only about 20.
Do cold showers burn belly fat?
No. There is no evidence that cold showers target belly fat or any other specific area.
Is a cold plunge better than a cold shower for weight loss?
A plunge is a stronger stimulus, but there is still no good evidence it causes meaningful weight loss. It carries more risk, so never plunge alone.
How long should a cold shower be?
In the Dutch trial, 30, 60 and 90 seconds gave similar results for sick days. There is no proven duration for weight loss.
This article is for general information and is not medical advice. Checked on November 12, 2026, against studies in the NEJM, Journal of Clinical Investigation, PLOS One and European Journal of Applied Physiology, and guidance from Harvard Health and the NIH.