The Benefits of Cold Showers

Cold showers have long been the bane of the camping experience or the consequence of a broken hot water heater, but lately, they’ve been trending as a wellness practice. And there may be something to all of this cold-water buzz!

Though lathering up with your favorite body wash in an icy shower may not feel pleasurable in the moment, getting under a chilly stream could actually have more health benefits than showering in warm water. Increasingly, research shows that turning down the heat could lead to positive outcomes like better circulation, greater alertness, and even improved weight loss.

But is taking the plunge really worth the hype and the short-term discomfort? Below, we explore the potential benefits of cold showers and offer some important tips and considerations.

Potential Benefits of Cold Showers

Some people consider cold showers a form of cryotherapy or cold exposure. They involve lowering the water temperature to at least 50 to 60 degrees Fahrenheit—sometimes even lower. Doing so may provide several health benefits. Here's how taking a cold shower may impact your health.

Improved Circulation 

Your body is constantly circulating nourishing, oxygen-rich blood to all of your trillions of cells. When circulation is poor, you may experience numbness and tingling in your extremities, fatigue, and even cognitive disruption. Fortunately, if you’d like to improve this area of health, cold showers are one possibility.

According to recent research, cold water could enhance peripheral circulation—a.k.a. the blood flow in the large peripheral arteries that deliver blood to your arms and legs. Proponents say that cold water constricts blood vessels near the skin, increasing blood flow in deeper tissues and potentially improving overall circulation. However, the study authors noted that more research is needed to make this health claim definitively.

Boosted Alertness and Mood 

If you’ve ever jumped into a pool in the wintertime, you know that cold water can jolt you awake. The same applies to cold showers—and there’s a science to the reasons why.

Immersion in cold water can activate the sympathetic nervous system, leading to increased wakefulness and potentially improved mood through the release of endorphins. In fact, the study that connected cold showers to improved circulation also found that cold water plunges increased the release of endorphins and adrenaline—both of which could increase alertness.

Your mood might also get a boost when you start the day under a cold spray. According to older research, the endorphins and sympathetic nervous system activation you get from cool showers could boost mood and lessen symptoms of depression. Granted, cold showers aren’t a substitute for medical treatment of depression, but they could be part of your overall mental health toolkit.

Reduced Muscle Soreness

Given the relaxing effects of bathing in warm water, it might sound counterintuitive to hop in a cold shower when your muscles are sore. Still, you may want to turn down the temperature dial after a tough workout.

Research has found that cold water immersion reduces delayed-onset muscle soreness after exercise. Getting yourself in a cold shower post-workout could even help prevent injury and promote better overall exercise recovery.

Enhanced Immune Function

A brisk rinse could even ward off sickness. In one study, more than 3,000 people aged 18 to 65 took mandatory cold showers, followed by an additional 60 days of cold showering at their own discretion. The cold shower regimen was associated with a 29% reduction in sick days compared to the control group. 

Interestingly, these effects may be more pronounced in men. In a 2014 study, men experienced larger changes in immune function than women when exposed to cold stress by immersion in water.

Potential Weight Loss 

Some have even suggested that a douse under cold water could boost metabolism because it forces the body to work harder to maintain its core temperature. Another possibility behind a cold shower’s potential weight loss-boosting effects—shivering.

As your body shakes and shivers to warm itself up, you might burn extra calories. In fact, researchers have found that shivering causes your body to release a hormone that stimulates brown fat cells to use more energy. Still, this might not burn enough calories to result in meaningful weight loss (and might not be worth the discomfort of getting really cold). Talk to a healthcare provider to see if this might be worth trying.

Improved Skin and Hair Health 

Some people report that cold showers can improve the appearance of their skin and hair. Cold temperatures could tighten pores, for example, or cleanse hair without drying it out, but the scientific evidence for these benefits is limited.

Important Considerations

Before you turn the shower dial all the way to “C,” it's important to consider your current health status and how your body might respond. Here are some important factors and tips to consider.

Cold Showers Aren’t for Everyone

Like most health practices, cold showers may be an excellent choice for some people, but they aren’t right for everyone. For people with certain health conditions, they might do more harm than good. Immersing yourself in chilly water may exacerbate your condition if you have Raynaud’s syndrome, heart disease, or cold urticaria (aka cold-induced hives).

Start Gradually 

There’s no need to stay under a cold spray for a lengthy stretch—at least, not at first. Try easing yourself into it gradually. While showering, start by turning down the temperature for a quick burst of cold water. Once you tolerate a short stint, gradually increase the duration and intensity.

Listen to Your Body  

Cold showers are a shock to the system, even if you enjoy them. As you experiment with getting under a spray of icy water, be sure to listen to your body as you go.

If you experience dizziness, hyperventilation, rapid heart rate, or discomfort that goes beyond simply feeling cold, it’s time to take a break. These symptoms could be a sign of a cold shock response.

Bottom Line

While research is still evolving regarding the potential benefits of cold showers, they presently seem to offer a range of health considerations. If you’re seeking a refreshing way to kickstart your day, incorporating a cold shower into your routine might be an ideal choice.

Of course, it’s always best to consult with a healthcare provider before starting any new practice, especially if you have any pre-existing health conditions. Once you get the green light, though, jump into this refreshingly cool health habit.