Table of ContentsView AllTable of ContentsCold Showers and HealthBenefitsDisadvantagesHot ShowersHot vs. Cold ShowersCold Shower Duration
Table of ContentsView All
View All
Table of Contents
Cold Showers and Health
Benefits
Disadvantages
Hot Showers
Hot vs. Cold Showers
Cold Shower Duration
Cold showers are reported to offer a number of physical and mental health benefits, including improved circulation,immunity, energy, mental clarity, and skin and hair health. However, for some people, cold showers are a bad idea and could cause health problems.
This article discusses the benefits and disadvantages of cold showers and when a hot shower might be best.
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How Cold Showers Can Improve Health
The benefits of cold showers are believed to result from a biological process known ashormesis.Hormesis is a phenomenon in which a low dose of a substance that typically stresses and damages the body at high doses instead creates a beneficial effect.
Exposure to extremelycold waterkicks in the body’s fight-or-flight response, raising levels ofendorphinsand noradrenaline, a neurotransmitter that plays a role in stress, attention, and cognitive function. Exercise and dietary calorie restrictions are other examples of hormesis.
Drinking Hot Water: A Simple Habit With Significant Health Benefits
Benefits of Taking Cold Showers
The proposed benefits of cold showers include improving circulation, building immunity, promoting weight loss, aiding in mental health, and more. Some people might benefit from daily cold showers, however, people with certain conditions should avoid them.
Some of the benefits cold showers might have include:
Improved Circulation
Stronger Immune System
The benefits of cold showers on the immune system are still being researched. One study found participants who ended a hot shower with 30, 60, or 90 seconds of the coldest water temperature available for at least 30 days had significant reductions in sickness that caused leave from work but no reduction in overall illness days.The researchers noted that this could suggest that the cold shower helped to reduce the severity of the illness.
There is also some evidence that daily cold-water exposure might improve the body’s ability to fightcancerous tumors.Repeated cold water stimulation was also found to reduce the frequency of infections and improve the quality of life in people with chronic obstructive pulmonary disease (COPD).
Are cold showers good for you every day?There isn’t any research into how often you should take a cold shower, however, if you’re healthy, a daily cold shower is probably safe.
Are cold showers good for you every day?
There isn’t any research into how often you should take a cold shower, however, if you’re healthy, a daily cold shower is probably safe.
Weight Loss
Most studies on weight loss have centered on cold water immersion, not cold showers. Cold water immersion, in which the body is covered in cold water when bathing or swimming, is known to increase metabolism.The body raises metabolism in an attempt to keep warm.Higher metabolisms burn more calories than lower metabolisms.
Cold temperatures are also known to activate the body’s brown fat (brown adipose tissue), which burns calories to try to keep the body warm.Whether burning brown fat can help reduce weight andcontrol blood sugaris still being studied.
What Is the Ice Hack for Weight Loss?
Better Mental Health and Mood
Exposure to cold is known to activate thesympathetic nervous systemand increase levels ofendorphinsand noradrenaline in the blood and brain. Regular cold showers may increase energy levels, with effects similar tocaffeine.
Regular winter swimming and physical activity in the colder months significantly decreases tension, fatigue, memory, andnegative mood.Studies have also shown that cold water immersion may be effective at relieving symptoms ofdepression.
Healthy Skin and Hair
Cold showers increase circulation and decreaseinflammation, improvingskinandhair healthand appearance. Cold water also tightens skin pores.Although there is plenty of anecdotal evidence on the benefits of cold showers for skin and hair, more research is needed.
Do Cold Showers Help Workout Recovery?Cold showers or baths have been found to reduce the perception of fatigue after training, reduce muscle pain, and improve muscle recovery.While cold water immersion has been shown to have beneficial post-workout effects, not many studies have been done on whether cold showers offer the same benefits.
Do Cold Showers Help Workout Recovery?
Cold showers or baths have been found to reduce the perception of fatigue after training, reduce muscle pain, and improve muscle recovery.While cold water immersion has been shown to have beneficial post-workout effects, not many studies have been done on whether cold showers offer the same benefits.
Disadvantages of Taking Cold Showers
The biggest disadvantage of cold showers is the uncomfortable sensation of cold water on the skin. In one study, 91% of participants said they would continue daily cold showers despite the discomfort. However, of that percentage, only 64% actually took a cold shower.
Studies have also shown that cold exposure can impair cognitive function in adults, another disadvantage of cold showers.
Risks for Heart and Lung Conditions
Cold water constricts the blood vessels and increases blood pressure and heart rate. Cold water exposure can causearrhythmias(irregular heartbeats) in patients with heart problems and producepulmonary edema(when air sacs in the lungs fill with fluid).
Cold showers are typically not recommended for those with heart or lung issues, and anyone with these conditions should consult a healthcare provider before trying cold showers.
Pregnancy
The effects of cold showers on women who are pregnant are not well understood. If you’re pregnant, it’s best to avoid cold showers until you consult a healthcare provider to determine if they’re safe for you.
Lower Testosterone
The science is mixed on the effects of cold water on testosterone. One study found that cold water immersion blunted the testosterone and cytokine response (cytokines tell immune cells how to function) in people who had just completed resistance exercise.Other studies, however, have found that cold water immersion has little or no effect on testosterone.
Pros and Cons of Taking Hot Showers
Hot showers also have pros and cons. Some of these include:
Pros:
Cons:
What’s Better: Hot vs. Cold Showers?
Whether a hot or cold shower is best depends on how you feel, what benefits you’re seeking, and even what time of day it is.
Cold showers can be stimulating and energizing, so they are often recommended earlier in the day. Warm or hot showers can improve sleep, making them appropriate for evening or nighttime.Cold showers increase blood flow to the body’s core while decreasing blood flow to surface areas, thus reducing joint and skin inflammation. Hot or warm showers open blood vessels throughout the body and can decrease muscle soreness and fatigue.
How Long to Take a Cold Shower
To obtain benefits from a cold shower, you should spend at least 30 seconds in water between 50 and 60 degrees F. There’s no need to take a long cold shower—in fact, benefits begin to decrease after three minutes.
To ease the shock from cold water, try the following:
Summary
Cold showers are purported to have many health benefits. While research shows cold showers can improve circulation, immunity, and mental health, research on their effect on weight loss and skin and hair health is still ongoing.
The main disadvantage of cold showers is that many people consider them uncomfortable. Cold showers can also be dangerous for those with certain heart or lung conditions. Hot and cold showers have different benefits, so one is not better than the other.
15 SourcesVerywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Agathokleous E, Calabrese EJ.Hormesis: The dose response for the 21st century: The future has arrived.Toxicology. 2019;425:152249. doi:10.1016/j.tox.2019.152249Pinches IJL, Pinches YL, Johnson JO, et al.Could “cellular exercise” be the missing ingredient in a healthy life? Diets, caloric restriction, and exercise-induced hormesis.Nutrition. 2022;99-100:111629. doi:10.1016/j.nut.2022.111629World Economic Forum.Cold showers boost immune systems and increase energy levels, study shows.Buijze GA, Sierevelt IN, van der Heijden BC, Dijkgraaf MG, Frings-Dresen MH.The effect of cold showering on health and work: A randomized controlled trial.PLoS One.2016;11(9):e0161749. doi:10.1371/journal.pone.0161749Mooventhan A, Nivethitha L.Scientific evidence-based effects of hydrotherapy on various systems of the body.N Am J Med Sci.2014;6(5):199-209. doi:10.4103/1947-2714.132935UCLA Health.6 cold shower benefits to consider.Ajjimaporn A, Chaunchaiyakul R, Pitsamai S, Widjaja W.Effect of cold shower on recovery from high-intensity cycling in the heat.J Strength Cond Res.2019;33(8):2233-2240. doi:10.1519/JSC.0000000000003017Harvard Health Publishing.Does metabolism matter in weight loss?Harvard Business Review.Cold showers lead to fewer sick days.van Tulleken C, Tipton M, Massey H, Harper CM.Open water swimming as a treatment for major depressive disorder.BMJ Case Rep. 2018;2018:bcr2018225007. doi:10.1136/bcr-2018-225007Falla M, Micarelli A, Hüfner K, Strapazzon G.The effect of cold exposure on cognitive performance in healthy adults: A systematic review.Int J Environ Res Public Health. 2021;18(18):9725. doi:10.3390/ijerph18189725Earp JE, Hatfield DL, Sherman A, Lee EC, Kraemer WJ.Cold-water immersion blunts and delays increases in circulating testosterone and cytokines post-resistance exercise.Eur J Appl Physiol. 2019;119(8):1901-1907. doi:10.1007/s00421-019-04178-7de Freitas VH, Ramos SP, Bara-Filho MG, et al.Effect of cold water immersion performed on successive days on physical performance, muscle damage, and inflammatory, hormonal, and oxidative stress markers in volleyball players.J Strength Cond Res. 2019;33(2):502-513. doi:10.1519/JSC.0000000000001884Sleep Foundation.Showering before bed.National University of Health Sciences.Hydrotherapy contrast shower.
15 Sources
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Agathokleous E, Calabrese EJ.Hormesis: The dose response for the 21st century: The future has arrived.Toxicology. 2019;425:152249. doi:10.1016/j.tox.2019.152249Pinches IJL, Pinches YL, Johnson JO, et al.Could “cellular exercise” be the missing ingredient in a healthy life? Diets, caloric restriction, and exercise-induced hormesis.Nutrition. 2022;99-100:111629. doi:10.1016/j.nut.2022.111629World Economic Forum.Cold showers boost immune systems and increase energy levels, study shows.Buijze GA, Sierevelt IN, van der Heijden BC, Dijkgraaf MG, Frings-Dresen MH.The effect of cold showering on health and work: A randomized controlled trial.PLoS One.2016;11(9):e0161749. doi:10.1371/journal.pone.0161749Mooventhan A, Nivethitha L.Scientific evidence-based effects of hydrotherapy on various systems of the body.N Am J Med Sci.2014;6(5):199-209. doi:10.4103/1947-2714.132935UCLA Health.6 cold shower benefits to consider.Ajjimaporn A, Chaunchaiyakul R, Pitsamai S, Widjaja W.Effect of cold shower on recovery from high-intensity cycling in the heat.J Strength Cond Res.2019;33(8):2233-2240. doi:10.1519/JSC.0000000000003017Harvard Health Publishing.Does metabolism matter in weight loss?Harvard Business Review.Cold showers lead to fewer sick days.van Tulleken C, Tipton M, Massey H, Harper CM.Open water swimming as a treatment for major depressive disorder.BMJ Case Rep. 2018;2018:bcr2018225007. doi:10.1136/bcr-2018-225007Falla M, Micarelli A, Hüfner K, Strapazzon G.The effect of cold exposure on cognitive performance in healthy adults: A systematic review.Int J Environ Res Public Health. 2021;18(18):9725. doi:10.3390/ijerph18189725Earp JE, Hatfield DL, Sherman A, Lee EC, Kraemer WJ.Cold-water immersion blunts and delays increases in circulating testosterone and cytokines post-resistance exercise.Eur J Appl Physiol. 2019;119(8):1901-1907. doi:10.1007/s00421-019-04178-7de Freitas VH, Ramos SP, Bara-Filho MG, et al.Effect of cold water immersion performed on successive days on physical performance, muscle damage, and inflammatory, hormonal, and oxidative stress markers in volleyball players.J Strength Cond Res. 2019;33(2):502-513. doi:10.1519/JSC.0000000000001884Sleep Foundation.Showering before bed.National University of Health Sciences.Hydrotherapy contrast shower.
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
Agathokleous E, Calabrese EJ.Hormesis: The dose response for the 21st century: The future has arrived.Toxicology. 2019;425:152249. doi:10.1016/j.tox.2019.152249Pinches IJL, Pinches YL, Johnson JO, et al.Could “cellular exercise” be the missing ingredient in a healthy life? Diets, caloric restriction, and exercise-induced hormesis.Nutrition. 2022;99-100:111629. doi:10.1016/j.nut.2022.111629World Economic Forum.Cold showers boost immune systems and increase energy levels, study shows.Buijze GA, Sierevelt IN, van der Heijden BC, Dijkgraaf MG, Frings-Dresen MH.The effect of cold showering on health and work: A randomized controlled trial.PLoS One.2016;11(9):e0161749. doi:10.1371/journal.pone.0161749Mooventhan A, Nivethitha L.Scientific evidence-based effects of hydrotherapy on various systems of the body.N Am J Med Sci.2014;6(5):199-209. doi:10.4103/1947-2714.132935UCLA Health.6 cold shower benefits to consider.Ajjimaporn A, Chaunchaiyakul R, Pitsamai S, Widjaja W.Effect of cold shower on recovery from high-intensity cycling in the heat.J Strength Cond Res.2019;33(8):2233-2240. doi:10.1519/JSC.0000000000003017Harvard Health Publishing.Does metabolism matter in weight loss?Harvard Business Review.Cold showers lead to fewer sick days.van Tulleken C, Tipton M, Massey H, Harper CM.Open water swimming as a treatment for major depressive disorder.BMJ Case Rep. 2018;2018:bcr2018225007. doi:10.1136/bcr-2018-225007Falla M, Micarelli A, Hüfner K, Strapazzon G.The effect of cold exposure on cognitive performance in healthy adults: A systematic review.Int J Environ Res Public Health. 2021;18(18):9725. doi:10.3390/ijerph18189725Earp JE, Hatfield DL, Sherman A, Lee EC, Kraemer WJ.Cold-water immersion blunts and delays increases in circulating testosterone and cytokines post-resistance exercise.Eur J Appl Physiol. 2019;119(8):1901-1907. doi:10.1007/s00421-019-04178-7de Freitas VH, Ramos SP, Bara-Filho MG, et al.Effect of cold water immersion performed on successive days on physical performance, muscle damage, and inflammatory, hormonal, and oxidative stress markers in volleyball players.J Strength Cond Res. 2019;33(2):502-513. doi:10.1519/JSC.0000000000001884Sleep Foundation.Showering before bed.National University of Health Sciences.Hydrotherapy contrast shower.
Agathokleous E, Calabrese EJ.Hormesis: The dose response for the 21st century: The future has arrived.Toxicology. 2019;425:152249. doi:10.1016/j.tox.2019.152249
Pinches IJL, Pinches YL, Johnson JO, et al.Could “cellular exercise” be the missing ingredient in a healthy life? Diets, caloric restriction, and exercise-induced hormesis.Nutrition. 2022;99-100:111629. doi:10.1016/j.nut.2022.111629
World Economic Forum.Cold showers boost immune systems and increase energy levels, study shows.
Buijze GA, Sierevelt IN, van der Heijden BC, Dijkgraaf MG, Frings-Dresen MH.The effect of cold showering on health and work: A randomized controlled trial.PLoS One.2016;11(9):e0161749. doi:10.1371/journal.pone.0161749
Mooventhan A, Nivethitha L.Scientific evidence-based effects of hydrotherapy on various systems of the body.N Am J Med Sci.2014;6(5):199-209. doi:10.4103/1947-2714.132935
UCLA Health.6 cold shower benefits to consider.
Ajjimaporn A, Chaunchaiyakul R, Pitsamai S, Widjaja W.Effect of cold shower on recovery from high-intensity cycling in the heat.J Strength Cond Res.2019;33(8):2233-2240. doi:10.1519/JSC.0000000000003017
Harvard Health Publishing.Does metabolism matter in weight loss?
Harvard Business Review.Cold showers lead to fewer sick days.
van Tulleken C, Tipton M, Massey H, Harper CM.Open water swimming as a treatment for major depressive disorder.BMJ Case Rep. 2018;2018:bcr2018225007. doi:10.1136/bcr-2018-225007
Falla M, Micarelli A, Hüfner K, Strapazzon G.The effect of cold exposure on cognitive performance in healthy adults: A systematic review.Int J Environ Res Public Health. 2021;18(18):9725. doi:10.3390/ijerph18189725
Earp JE, Hatfield DL, Sherman A, Lee EC, Kraemer WJ.Cold-water immersion blunts and delays increases in circulating testosterone and cytokines post-resistance exercise.Eur J Appl Physiol. 2019;119(8):1901-1907. doi:10.1007/s00421-019-04178-7
de Freitas VH, Ramos SP, Bara-Filho MG, et al.Effect of cold water immersion performed on successive days on physical performance, muscle damage, and inflammatory, hormonal, and oxidative stress markers in volleyball players.J Strength Cond Res. 2019;33(2):502-513. doi:10.1519/JSC.0000000000001884
Sleep Foundation.Showering before bed.
National University of Health Sciences.Hydrotherapy contrast shower.
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