Ice bath: It could make you hungrier, make you eat way more than you realise
Cold-water therapy may cool muscles and boost mood, but it could also leave you unexpectedly ravenous. New research shows why your appetite might secretly spike after these chilly sessions.
Cold-water immersion: A go-to trend Cold-water immersion is becoming a go-trend, from boosting mood to easing sore muscles. But a new study reveals it might have a surprising side effect that many people didn’t expect; bigger appetites. The study suggests that people who sat in cold water ate far more afterwards than those who didn’t. Here’s what you need to know about this trend (Images: Canva)
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A wellness fad? Call it call plunge or ice bath, cold water immersion is now seen as one of the wellness fads these days. The social media is replete with everyone from athletes to influencers and fitness enthusiasts, taking up this challenge to relax sore muscles, boost mood and improve recovery.
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Does it reduce stress, improve circulation? The reason this trend has gone viral is because many say it helps reduce stress, improve circulation, and may also boost focus and support the immune system. However, a recent study suggests not everything about this trend is healthy. According to a study published in Physiology & Behavior, cold-water immersion affects your eating. In the experiment, participants were asked to sit in cold water, warm water, or simply rest in a room with a normal temperature.
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Push your appetite The research suggests that those who took the ice bath challenge ended up eating more food after their session, as compared to the others. This shows that cold water therapy that is said to be useful for recovery and well-being, can push your appetite later, thus leading you to eat more food than you would normally eat. Plus, you wouldn’t realise doing so.
Burns more energy As per the research, cold water immersion makes your body harder to stay warm. It burns more energy than being in air at the same temperature. The rise in energy use may leave you feeling hungrier. The body tries to replace the calories burned during the cold exposure, which may trigger the cravings and lead to eating larger meals
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Understand the difference The study showed that sitting in cold water caused people to eat more compared to those sitting in warm water or a room at a normal temperature. This explains that it’s not just about relaxing after exercise, cold exposure itself may naturally push up your appetite, even without doing any physical activity.
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Watch your weight For people who use cold-water immersion to manage their weight or recover after workouts, this effect might be tricky. You could end up eating more calories than you burned, making it harder to lose weight or stay in balance. While cold plunges may help with sore muscles or mood, it’s worth keeping in mind how they might quietly undo your weight goals.
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Plan your meals If you enjoy cold-water dips, you may want to pay closer attention to when you eat afterwards. Planning balanced, filling meals in advance can help prevent mindless snacking or overeating caused by sudden hunger. Focusing on healthy fats, fibre, and protein after a cold plunge can keep you satisfied and help you avoid reaching for high-calorie snacks or extra-large portions later on.
Mindful eating Sudden appetite spikes can easily be confused with genuine hunger after cold-water immersion. Knowing your body’s hunger signals can help you avoid eating more than you need. Try asking yourself if you’re truly hungry or simply reacting to temperature stress. Mindful eating can make a big difference. It allows you to enjoy the benefits of cold therapy without the extra calories.
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Manage your goals People turn to cold-water immersion for different reasons, some for mental clarity, others for physical recovery or fitness goals. This study is a reminder to be mindful of how cold therapy affects other behaviours, like eating. If your main goal is relaxation or mood-boosting, the increase in appetite might not bother you. But if you are watching your weight, it’s worth reconsidering your approach.
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Balance the benefits Cold-water therapy may be beneficial in certain ways, from reducing muscle soreness to lifting mood and lowering inflammation. This new research simply means using the trend wisely. Balancing cold plunges with mindful eating strategies can let you keep the benefits without unintentionally overeating. It’s about finding a smart middle ground that works for your body and your lifestyle.
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Adjust strategies Many athletes and gym-goers use cold-water immersion for post-workout recovery. However, if your goal is fat loss or body composition, this study suggests you may want to rethink your recovery routine. Try alternating between cold-water sessions and other methods like stretching or gentle movement, or carefully monitor your meals afterwards to make sure your calorie intake doesn’t cross your needs. (Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis)
Namita S Kalla is a senior journalist who writes about different aspects of modern life that include lifestyle, health, fashion, beauty, and entertainment.
