Your choice of beverage can significantly impact your weight loss success. A 2007 review in "American Journal for Public Health" found those who drink soft drinks have a higher calorie consumption, suggesting the drinks may stimulate appetite or reduce satiety. On the other hand, water helps you feel fuller and consume fewer calories throughout the day. It is less clear, though, if the temperature of the drinking water makes a notable difference.
Burn, Baby, Burn
Some people think they can increase weight-loss success by drinking ice water, believing that their body will burn copious calories warming the ice water to body temperature. A 2006 study in "The Journal of Endocrinology and Metabolism" calculated that, in theory, it takes about 17 extra calories to heat 16 oz. of cold water to body temperature. But when the authors tested the theory, participants actually burned only an extra 3.5 calories in 90 minutes. Therefore, drinking the recommended eight glasses of water helps you burn an unimpressive 14 extra calories in a day.
Water Drinkers Consume Less Calories
Regardless of temperature, water has been shown to aid in weight loss. A 2005 study published in "Obesity Research" indicated that water drinkers consume about 194 less calories per day than those who don't drink water. Some of this calorie difference may be attributed to substituting high-calorie beverages with calorie-free water. For example, substituting a 16 oz. bottle of soda with water can decrease calorie intake by about 180 calories.
Water Drinkers Feel Fuller
Drinking water can also increase satiety. Drinking 16 oz. of water before meals helped participants in a 2010 study, published in "Obesity," lose 44 percent more weight than participants who did not drink water prior to meals. The authors noted that participants who drank water before meals consumed less calories and had increased feelings of fullness, which likely contributed to the extra weight loss.
Considerations
Although cold water will only help you burn a few extra calories, it may provide other advantages. For example, if you prefer cold water, you may be more likely to choose it over high-calorie beverages. Cold water may also be more palatable during exercise and certainly helps you cool down. It seems you can drink water at any temperature you like, though, and still enjoy its health benefits.
References
- "American Journal of Public Health"; Effects of Soft Drink Consumption on Nutrition and Health: A Systematic Review and Meta-Analysis; Lenny R. Vartanian, et al.; April 2007
- "The Journal of Clinical Endocrinology and Metabolism"; Water-Induced Thermogenesis Reconsidered: The Effects of Osmolality and Water Temperature on Energy Expenditure After Drinking; Clive M. Brown, et al.; September 2006
- "Obesity Research"; Water and Food Consumption Patterns of U.S. Adults From 1999 to 2001; Barry M. Popkin, et al.; December 2005
- "Obesity"; Water Consumption Increases Weight Loss During a Hypocaloric Diet Intervention in Middle-Aged and Older Adults; Elizabeth A. Dennis, et al.; February 2010
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