Swimming in Cold Water Makes You Hungry – Does It Help You Lose Weight?

No, unfortunately it doesn’t help with weight loss – quite the opposite!

If you exercise for 45 minutes in cold water (20°C), you’ll be much hungrier afterwards than if you exercise for the same amount of time in warm water (33°C) or do nothing at all.

This was the finding of Lesley White and her colleagues in a research study [1]. During and after exercising on an ergometer placed in the water, the test subjects were allowed to eat as much as they wanted. A third group did nothing during this time (the resting control group). Energy intake and energy expenditure were measured during and after exercise at 60% VO2max and at rest, respectively.

Energy expenditure was comparable for both water temperatures (around 510 kCal). After training in cold water, the participants consumed an average of 877 kCal – 44% more than those training in warm water and 41% more than the resting participants.

This 2005 study was confirmed in a more recent review and meta-analysis from 2023 [2]. The researchers conclude: “In summary, if weight management is a priority for an individual, they should take care not to eat too much in the hours following a swim, particularly when the water temperature is low (18–20 °C).”

How should I swim to lose weight?

It is well known that you only lose weight through exercise if you exercise intensively and for a prolonged period, as we have already reported in detail:

References:

White, L.J. et al. (2005): Increased Caloric Intake Soon After Exercise in Cold Water. Int J Sport Nut Exerc 15:1. Studie im Int J Sport Nut Exerc ansehen
Grigg, M.J. et al. (2023): Influence of water-based exercise on energy intake, appetite, and appetite-related hormones in adults: A systematic review and meta-analysis. Metaanalyse auf ScienceDirect lesen