Cold Shower Benefits: Why They Are Great For You

Cold showers have become increasingly popular in recent years. People swear by them for waking up, lifting their mood and even taking fewer sick days, and a few of those claims have some research behind them.

If you’re on the fence about giving them a try, here are 10 reasons to make the switch, plus answers to the questions people usually ask.

Key Takeaways

• Cold showers may help with alertness, mood and energy, and one large trial linked them to fewer sick days off work.
• Exposure to cold water stimulates the sympathetic nervous system and triggers electrical impulses from cold receptors in the skin, boosting mental alertness and mood.
• Cold water immersion improves circulation by constricting blood vessels on the skin’s surface and increasing blood flow to vital organs and deeper tissues.
• Regular cold showers can aid in reducing inflammation, muscle soreness, and promote faster athletic recovery.
• Cold exposure switches on brown fat, which burns a few extra calories, though it won’t do much for your weight on its own.
• While cold showers are generally safe, individuals with heart disease, high blood pressure, or other medical conditions should consult a healthcare professional before starting cold water therapy.
• Gradually incorporating cold showers into your routine and adjusting exposure time can help you comfortably enjoy the benefits without feeling uncomfortable.
• The combination of cold and hot showers can provide complementary benefits for both physical and mental well-being.

Why Do People Take Cold Showers?

Even though cold showers sound insane to some, they’re surprisingly common. That’s because in most cases people feel instant benefits. These cold shower benefits can include feeling refreshed and reducing tired muscles, to feeling better in themselves.

During their morning routine, many cold shower fans enjoy an icy cold water blast that gets them prepared for the day.

10 Cold Shower Benefits You Need To Know

1. Improved Mental Health

Plenty of people say a cold shower lifts their mood. The cold shock makes you alert in seconds, and many find that jolt leaves them calmer and more upbeat for the rest of the morning.

There’s a bit of science behind it. In one small study, men who sat in 14°C water for an hour saw their dopamine levels rise by around 250%. That’s far more cold than a quick shower, so don’t expect the same effect, but it may help explain the lift. If you’re dealing with depression or anxiety, a cold shower is no substitute for talking to your GP.

If you love taking hot showers or baths for this reason, then perhaps have a cold shower in the morning and a hot bath at night to get the best of both worlds.

2. Increased Energy Levels

While the mental health benefits of taking a cold shower are less known, the ability to wake you up is what many people associate with cold water. This can be in stark contrast to hot water, which can make you feel sleepy.

Taking cold showers can also help increase your energy levels. When you’re exposed to a low water temperature, your body has to work harder to maintain its internal body temperature, and the shock gives you a quick hit of adrenaline.

This can be great for those of us who aren’t morning people. If you struggle for productivity in the morning, try some icy water.

3. Strengthened Immune System

The best evidence here comes from a Dutch trial of more than 3,000 people in 2016. People who finished their usual hot shower with 30 to 90 seconds of cold water every day for a month took 29% fewer sick days off work than those who didn’t.

Interestingly, they didn’t report being ill any less often, so it’s not clear the cold boosted their immune systems. They may just have felt more up to going in.

4. Improved Circulation

Cold water makes the blood vessels near your skin narrow, pushing blood towards your core. Once you’re out and warming up, they open back up again, which is why you often come out of a cold shower pink and glowing. Some people find this gets the blood moving in the morning, although there’s little hard evidence that cold showers improve circulation in the long run.

5. Improved Skin

Cold water can calm redness and puffiness for a while, and unlike a long, hot shower it won’t strip the natural oils out of your skin. If you’re dealing with acne or another skin problem, though, a pharmacist or your GP will do more for it than a cold shower.

That rush of blood back to your face as you warm up also gives you a healthy bit of colour.

6. Improved Hair

Some people find a cold rinse leaves their hair smoother, shinier and less frizzy. There’s no good evidence it makes hair grow, mind.

Then there’s sebum, the natural oil that protects your hair and scalp. Hot water strips it away, while cooler water is much gentler on it.

7. Brown Fat and Metabolism

You’ll sometimes read that cold showers help your digestion, but there’s no real evidence for it. What researchers have looked at is brown fat, a type of fat that burns energy to make heat.

Adults still carry some brown fat, and cold switches it on, so you burn a few more calories while your body warms itself back up.

8. Weight Loss

Taking cold showers may help a little with weight loss. Your body has to work harder to produce heat, which burns some extra calories.

Cold showers aren’t going to make you lose weight on their own. When part of a healthy lifestyle, they can play their role in helping you to lose more weight and enjoy the health benefits that come with it.

9. Improved Athletic Performance

Cold water won’t make you faster or stronger, but it may help you recover between sessions.

You may have heard of athletes taking an ice bath and there are a few key reasons for this. A cold shower is a milder version of the same thing, and may help with inflammation and muscle soreness. This allows you to recover more quickly for your next athletic event.

10. Better Sleep

Finally, some people find a cool shower in the evening helps them get a better night’s sleep. This is usually associated with hot water, and plenty of people sleep better after a warm one, so it comes down to what works for you.

Your body temperature naturally drops as you drift off, and a cool shower may help that along. If a cold blast leaves you wide awake instead, save it for the morning.

Cold Shower Benefits FAQs

Are cold showers good?

For most people, yes. You don’t need to take them all the time as sometimes you just want to enjoy the warm water of a bath or a shower.

Many people swear on taking one every day due to the cold shower benefits and there are some great reasons to do so. Regular cold showers are fine for most healthy people, and you can still enjoy warm showers too.

Are cold showers suitable for everyone?

While cold showers offer many benefits, they may not be suitable for everyone. If you have a heart condition, are pregnant, or have diabetes, it’s best to speak with your doctor before starting a cold shower routine.

Additionally, if you’re just starting out, work your way up slowly to colder temperatures to avoid any adverse effects. Cold water triggers a shock response which may not be a good idea for certain groups. Taking cold showers can be dangerous for individuals with blood pressure problems, as the cold can put added stress on the cardiovascular system.

There are ways you can counteract this as you don’t have to start off with the water at a freezing temperature. Many people like the shock factor as it helps to wake them up but it isn’t going to be for everyone.

How to take a cold shower?

If you’re interested in starting a cold shower routine, here are a few tips to help you get started.

Start by gradually adding colder water to your shower until you’re comfortable taking a full cold shower. You don’t need to start at the coldest possible temperature to enjoy the many cold shower benefits.

You can also take shorter showers. The ideal length for a cold shower is about three minutes but if you can’t manage that long at the start, don’t worry. You can also take a break and step out from under the shower head if it’s getting to be too much.

If you find that the cold water is too much for you, start by standing under it for a few seconds and then gradually increase the time. You can even gradually turn it back into being a warm shower once you’ve spent a few minutes under the cold tap.

If you can’t take a full cold shower, try ending your shower with cool or cold water. While very cold water is going to give you the best results, you can still get cold shower benefits from cool water.

Is it good to have cold showers everyday?

There’s no right or wrong answer. Some people find it’s best to have cold showers every other day. This gives your body time to recover and prevents any adverse effects from too much exposure.

For others, they love having a cold shower every day. This is because for some it’s the ultimate stimulant with instant effects. It helps to wake you up and shake off that grogginess that you have after you just woke up.

While that works for some, there may be other people who couldn’t think of anything worse. You can have your cold shower immersion to link with the benefit you’re looking for. If you want it to aid in your muscle recovery, then having a cold shower after every hard gym session is a good idea.

How long should a cold shower last?

You can often feel the effects of a cold shower within minutes. A few minutes is generally accepted as all the time you need to get the full effect. If you have the water as cold as possible, then there will only be a certain amount of time that you could stand being under the water for.

As you get used to having a cold shower, you’ll most likely be able to decrease the temperature and increase the amount of time you’ll be under it. For most people, 2 to 3 minutes should be all you need. If you can’t manage that long then don’t worry, just build up to it.

Why should you take a cold shower?

A cold shower is a quick, free way to wake yourself up, and many people find it lifts their mood. There’s also some evidence it may ease muscle soreness and mean fewer sick days off work.

While there are a few people out there who like them, most people dread the thought of taking a cold shower. If that sounds like you, then it’s a great idea to just give it a try and see how you feel. You may soon see the benefits and be happy to incorporate them into your weekly or daily routine.

Remember, you don’t need to go full throttle straight away. Start slow and you’ll soon get used to them.