What is in the ice water hack drink?

January 1, 2026 •

3 min read

While the ice water hack has recently gone viral, its core components are surprisingly simple. The basic ice water hack drink is a refreshing combination of ice-cold water and additional ingredients like lemon juice, Himalayan salt, or apple cider vinegar, promoted for potential metabolism and weight loss benefits.

Quick Summary

The ice water hack drink typically contains ice-cold water, lemon juice, and sometimes additions like apple cider vinegar or salt. It is based on the theory that cold water boosts metabolism through thermogenesis and suppresses appetite.

Key Points

Basic Ingredients: The core recipe for the ice water hack consists of ice-cold water, ice cubes, lemon juice, and a pinch of salt.
Optional Additions: Variations can include apple cider vinegar, ginger, or baking soda, each with its own purported health benefits.
Thermogenic Effect: The hack operates on the principle of cold-induced thermogenesis, where the body expends a small number of calories to warm the cold water.
Limited Caloric Burn: The number of calories burned from drinking ice water is minimal and not enough to cause significant weight loss on its own.
Appetite Suppression: Drinking water before meals can help reduce appetite, and this is a more likely driver of any weight-related effects than the water's temperature.
Beware of Supplements: Some commercial products capitalize on the trend with supplements, but their claims should be approached with skepticism, and they are not necessary for the basic hack.
Safety Considerations: While generally safe, people with certain heart or digestive conditions should be cautious and consult a doctor before starting any extreme cold therapy.

Core Ingredients of the Ice Water Hack

The composition of the ice water hack drink can vary widely depending on the recipe, but it always starts with ice-cold water. The fundamental idea is that the body expends a small amount of energy (calories) to warm the cold water to its core temperature, a process known as cold-induced thermogenesis.

The Basic 7-Second Ice Water Hack

One of the most popular versions, the "7-second hack," consists of a few simple ingredients:

8–12 ounces of ice-cold water: The foundation of the drink, it initiates the thermogenic response.
4–6 ice cubes: Added to ensure the water is extra chilled.
Juice of half a fresh lemon: Provides flavor, vitamin C, and antioxidants.
A pinch of Himalayan pink salt: Believed to aid in hydration by providing trace minerals.

Variations and Additions

Beyond the basic recipe, many variations incorporate other ingredients to enhance flavor or claim additional health benefits. These additions are often promoted for properties like boosting metabolism, aiding digestion, or controlling blood sugar, though scientific evidence for these specific combinations is limited.

Common variations include:

Apple Cider Vinegar (ACV): Some recipes call for a tablespoon of ACV, often with a hint of ginger, for its purported effects on satiety and blood sugar.
Baking Soda: A less common but occasionally mentioned variation involves adding a small amount of baking soda for its alkalizing properties, though it should be used sparingly.
Flavor Enhancers: For taste, some people add natural ingredients like fresh mint leaves, cucumber slices, or lime juice.
Superfood Additions: Ingredients like chia seeds or chlorophyll drops can be included for an extra health boost.

The Role of Supplements

In some instances, the term "ice water hack" has been co-opted by supplement companies. Products like Alpilean or AquaSculpt are marketed to be taken with ice water and contain ingredients like green tea extract, L-carnitine, and green coffee bean extract. These ingredients are promoted for boosting thermogenesis and fat metabolism, but these claims are not universally supported by medical experts. It's important to differentiate between the simple, natural recipes and these marketed products.

Comparison of Common Ice Water Hack Recipes


Feature	Basic Ice Water Hack	ACV & Ginger Hack	Supplement-Based Hack
Core Ingredients	Ice, cold water, lemon, salt	Ice, cold water, lemon, ACV, ginger	Ice, cold water, supplement capsule/powder
Claimed Benefit	Mild metabolic boost, hydration, appetite control	Improved digestion, blood sugar control, mild metabolic boost	Enhanced thermogenesis, fat oxidation, appetite suppression
Cost	Minimal (Water, ice, lemon, salt)	Low to moderate (Depends on quality of ACV, ginger)	High (Price of proprietary supplement)
Scientific Backing	Small, measurable effect from cold water; additional ingredients have independent benefits	Some support for individual ingredients, but limited for the combination	Varies; often lacks robust independent evidence and relies on marketing
Potential Risks	Minimal	May cause enamel erosion from ACV if consumed frequently	Side effects dependent on supplement ingredients; can interact with medications

Is the Ice Water Hack Truly Effective?

Scientific evidence suggests that while the effects of cold-induced thermogenesis are real, they are quite modest. Your body burns approximately 8–10 calories per glass of ice water, which is not enough to cause significant weight loss on its own. Any perceived weight loss is more likely due to improved hydration and appetite suppression from drinking more water overall, regardless of temperature.

It's also important to be aware that the ice water hack trend has been exploited to sell supplements with unproven or misleading weight loss claims. Always consult with a healthcare professional before starting any new dietary or supplement regimen. A sustainable, balanced diet and regular exercise remain the most effective and safe methods for weight management.

Conclusion

The ice water hack is a simple and accessible wellness trend based on drinking ice-cold water, often with added ingredients like lemon juice and salt. While the core concept of cold-induced thermogenesis has a small scientific basis, the calories burned are not substantial enough for major weight loss. For most people, the main benefits come from increased hydration and potential appetite control. While drinking more water is beneficial, don't be fooled by exaggerated claims and be cautious of pricey supplements tied to the hack. For long-term health and weight management, a balanced diet and exercise are irreplaceable, but an ice water drink can be a refreshing and hydrating addition to your routine.

For more information on general weight management and healthy eating, you can visit the Centers for Disease Control and Prevention (CDC) website [cdc.gov/healthyweight/losing_weight/index.html].

Frequently Asked Questions

Scientific evidence confirms that the body burns a small number of calories to warm ice-cold water to body temperature. However, this effect is very modest and will not lead to significant weight loss on its own.

Lemon adds flavor, Vitamin C, and antioxidants, while a pinch of salt, such as Himalayan pink salt, may help with hydration and provide trace minerals.

For most people, drinking ice water is safe. However, consuming large amounts can cause temporary gastrointestinal discomfort. Those with heart conditions, Raynaud's, or other pre-existing medical issues should consult a doctor before engaging in any form of cold therapy.

Yes, you can use bottled lemon juice, but fresh lemon is often preferred for its brighter flavor and higher antioxidant content.

Some recipes include a teaspoon of honey to sweeten the drink. If you are concerned about calorie intake, using honey is optional. Be mindful that it adds sugar.

No, the ice water hack is not a replacement for a balanced diet and regular physical activity. At best, it's a supportive habit that can aid hydration and potentially offer a minor metabolic boost.

Many people drink it first thing in the morning or before meals. Drinking a glass or two daily is generally safe for healthy individuals, but pay attention to your body's signals and avoid overdoing it.