Cold Water Can Help with Fat Loss. Learn More

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Chill Out, Slim Down: How Cold Water Can Melt Body Fat

Preface

Water is vital for sustaining life. The human body consists predominantly of water, making up approximately 60% of its weight. As the body expels an amount of water through processes such as urination and sweating, it becomes imperative to replenish this loss with regular intake to ensure survival and promote optimal health.

Moreover, water has a cooling effect, especially cold water, owing to the natural phenomenon of evaporation continuously occurring in water. This cooling property renders cold water one of the most efficient methods for maintaining coolness during hot weather conditions.

But do you know that cold water, which offers relief during scorching heat, can also help melt that stubborn body fat you have always wanted to lose to get a chiseled beach body. That’s true.

While you might think that cold substances harden fat, making it more resistant, and hot substances melt it away, contrary to this common intuition, cold water does have the potential to reduce body fat, as noted by several academic studies.

Research

In the study titled "Water-Induced Thermogenesis" published in The Journal of Clinical Endocrinology & Metabolism, researchers investigated the effect of drinking 2 cups of water on calorie expenditure. Drinking 2 cups of water resulted in a 30% increase in calorie burning. This increase was noticeable within 10 minutes and peaked between 30 to 40 minutes thereafter.

In another paper titled "Effect of ‘Water Induced Thermogenesis’ on Body Weight, Body Mass Index and Body Composition of Overweight Subjects" published in Journal of Clinical and Diagnostic Research, the impact of drinking an additional 1.5 liters of water daily on top of regular intake on the body weight, body mass index (BMI), and body fat percentage of overweight participants was examined. The reduction observed in body weight, BMI, and body fat percentage of overweight participants at the study's conclusion underscores the significance of water-induced thermogenesis in facilitating weight reduction among overweight and obese individuals.

How Cold Water Melts Body Fat

The underlying reason for this effect of drinking cold water on the body’s fat can be attributed to the difference in temperature between the cold water and the body’s core.

Human beings are warm-blooded. Our core temperature, i.e., the temperature inside the body around critical organs, is approximately 37°C, and this temperature must be maintained close to this value.

If this temperature goes high or low, the body’s organs won’t be able to work to keep you alive, leading to life-threatening hyperthermia or hypothermia conditions, respectively.

When cool water, with a temperature around 22°C, is ingested, it prompts the body's natural response to cold stimuli in order to keep the interior warm, which is elevating the metabolic rate.

This increase in metabolic rate translates to a higher rate of calorie expenditure from stored energy reserves, including body fat and glycogen. Consequently, as the body utilizes more fat for energy, it contributes to a reduction in overall body fat percentage over time.

This rise in metabolic rate due to the consumption of water is commonly referred to as water-induced thermogenesis.

How Much Water for Losing Fat

Typically, it's recommended to drink 2 liters of water daily for optimal health, or enough to maintain predominantly clear urine.

However, your water intake requirements may increase based on your activity level and the prevailing weather conditions.

Furthermore, during calorie restriction for weight loss, you must increase your water intake, considering that a significant amount of water enters your body through food, particularly from sources like fruits, vegetables, dairy, meat, and sauces.

You should drink even more water to maximize the fat-burning potential of water, and prefer cool refrigerated water to get the most out of water-induced thermogenesis.

Note

Losing weight isn't solely about increasing water intake; it's just one aspect of a broader strategy. Achieving effective and sustainable weight loss requires a comprehensive lifestyle change. This includes avoiding unhealthy foods such as sweets, chips, fast food, and sweetened drinks, while also incorporating regular exercise into your routine. Additionally, increasing water intake can complement these efforts. By adopting these lifestyle changes collectively, you can experience significant reductions in body fat in the long term.

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