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The idea of willingly immersing oneself in freezing cold water doesn’t sound particularly enticing. But as it turns out, the benefits of a simple cold shower are many. After all, top athletes regularly use ice baths, and numerous studies support their claims.
Other than removing dirt and oil from skin, you can expect improved metabolism, a lift in your mental health, reduced stress levels, relief from aching joints, and so many more health benefits. See what the experts had to say below about why you should consider taking a cold shower regularly.
Key Takeaways
- Cold showers come with many benefits, including fighting symptoms of depression, boosting your immune system and metabolism, and promoting your overall health.
- You don’t need to shower cold for long. Experts say even a short cold shower of 30 to 90 seconds is enough to gain its health benefits.
What is cold therapy?
Cold therapy is the practice of immersing oneself in cold water. Its origins can be traced back to ancient Greece, and it was used primarily for relaxation and socialization purposes. Now trendy immersive cold baths, such as the Plunge or the Pod Company Ice Pod, are marketed as part of a holistic process to improve overall health.
But cold water immersion can be incorporated in many different ways, without fancy contraptions or hefty price tags. Majdoline Jayoushe, MD, a specialist in internal medicine and assistant professor at Mount Sinai, says that cold therapy can be practiced by swimming in an unheated pool or simply taking a cold shower.
Are cold showers good for you?
The short answer is, yes, cold showers can be good for you. “Cold water immersion, in the form of cold water or ice bathing, has been shown to have many health benefits on the cardiovascular and endocrine system, which regulates the production of hormones in the body, as well as positive effects on our psyche and immune system,” says Jayoushe.
The benefits
Jayoushe lists the following as benefits of cold therapy:
When our bodies are exposed to cold water, our brains release endorphins due to the stress, she explains. This may promote healthier brain development and improve mental health. More studies need to be done, however, to suggest that cold water can cure depression.
Cold water exposure may spike concentrations of stress hormones in our system, which is known to increase levels of anti-inflammatory biomarkers in our systems. This, she says, can help reduce inflammation and ward off infections.
It’s also all a mental game. Exposure to very cold water temperatures (think anywhere between 40 to 68 degrees Fahrenheit), Jayoushe says, can cause stress hormones to surge, which may help reduce pain perception. She points to a study that found swimmers who trained in cold temperatures for 12 weeks experienced a substantial increase in the brain neurotransmitter that enhances alertness and attention, called norepinephrine. An increase in norepinephrine levels can lead to blood vessel constriction and may contribute to the perception that we’re experiencing less pain, she says.
She says that cold water exposure may also reduce blood flow to the brain, alter our level of consciousness, and act as a distraction that can reroute pain neurotransmitters, allowing us to experience less pain.
Even for brief periods, the stress response triggered by cold showers can have a significant impact on the immune system. Jayoushe says studies have shown that those who go for a cold water swim find that their white blood cell count increases, which is a sign of the immune system adapting to stress. Studies have also shown that cold water exposure leads to 40% fewer upper-respiratory tract infections in individuals who regularly incorporate this practice into their routine.
Cold showers possibly help improve metabolism. Jayoushe points to studies done with mice that show a strong correlation between cold exposure and weight loss. Although similar studies conducted with humans are inconclusive, she notes that it is known that thermal stress due to cold water exposure helps generate energy and heat (i.e., increases our brown fat) to improve metabolism and break down blood glucose and fat molecules.
Speaking of improving your metabolism, that also helps increase your insulin sensitivity. Jayoushe explains that it works similarly to how exercise and muscle movement stimulate metabolism, helping the body increase insulin utilization.
Other potential health benefits include a temporary reduction in the appearance of pores and puffiness as skin blood vessels constrict, promoting healthier skin through improved blood circulation.
Jayoushe points to studies that show perimenopausal women between the ages of 45 and 59 who took a cold water swim experienced drastic improvements in mood swings, hot flashes, and other menopausal symptoms. However, while this may all be plausible, she says more studies need to be conducted.
Cold showers can benefit various aspects of overall health. Jayoushe says, including cardiovascular and metabolic risk factors, the risk of chronic cardiometabolic diseases (such as cardiovascular disease and type 2 diabetes), stress hormones, and boosting endorphins to improve mental health conditions.
“Think of it as a mini shock to your system,” she says. “When you’re in cold water, your brain is too busy focusing on making the unpleasant sensation go away rather than thinking about all the reasons you are unhappy or stressed. It helps you get out of your head.”
She goes on to explain that the body enters a fight-or-flight response when the shock of cold water hits, causing it to release stress hormones such as adrenaline and cortisol. In response to these signals, she says, the body compensates by hyperventilating, increasing the heart rate, and constricting blood vessels. Once our skin adapts to the cold temperature, we get a surge of “feel-good” hormones, such as dopamine, serotonin, and endorphins, which will leave us feeling happy, relaxed, and mentally rejuvenated after a cold shower.
Louisa Nicola, neurophysiologist and host of The Neuro Experience podcast, adds that taking a cold shower also has skin-care benefits, as it can tighten pores, reduce the production of excess oil, and promote overall skin health.
Does taking a cold shower have the same benefits as a cold plunge?
Yes, just to a lesser degree. According to Heather Viola, DO, primary-care physician and assistant professor of general internal medicine at Mount Sinai, both cold showers and cold plunges have similar benefits (improving circulation, reducing inflammation and muscle, enhancing mood, increasing alertness, etc.). But you can expect to get more out of a cold plunge since it’s colder and more extreme.
“Cold plunges are typically more intense and effective because water surrounds your entire body—you are fully immersed—which leads to faster and deeper cooling,” Dr. Viola explains. “Plunges are also usually much colder than a typical cold shower, and the consistency of temperature in a plunge is better regulated, while cold showers can fluctuate.”
What is the best way to take a cold shower?
Slow and steady is the way to go when taking a cold shower. Jayoushe encourages people to start gradually, trying a cold temperature for a few seconds toward the end of your shower and turning the knob from hot to cold until it starts to feel comfortable. “Take deep breaths, and move under the shower to distribute the water evenly across your body,” she says.
The ideal water temperature for a shower to be considered cold is anything less than 60 degrees Fahrenheit (or 15 degrees Celsius). She adds that cold-therapy scientists recommend taking cold showers in the afternoon or evenings for the best results.
Is there any time of day that is best to take a cold shower?
Dr. Viola recommends taking a cold shower in the morning. “[It] may interfere with sleep if taken late in the evening because it stimulates the nervous system,” she says. As explained above, cold exposure increases alertness, heart rate, and adrenaline, making it a great wake-up tool. Since cold showers also boost your mood, she says, it can make for a great morning routine to start your day. While there’s no set time to take it, experts recommend spacing out your cold shower and breakfast. There is limited data on whether it can help with digestion, so it’s best to play it safe. If you prefer to work out in the morning, you can also consider taking a cold shower as part of your post-workout regimen to help alleviate any inflammation and muscle soreness.
How long should you take a cold shower for?
You don’t have to spend a long time under cold water to reap all the benefits of a cold shower. Jayoushe points to a 2016 study done in the Netherlands that showed those who spent anywhere from 30 to 90 seconds taking a cold shower had a 29% reduction in sick days off work compared to those who didn’t take any cold showers at all. So while you shouldn’t go overboard (more on that later), taking a cold shower for just a couple of seconds will do a lot of good for your body and health.
“Start with just a few seconds of exposure to cold water,” she says. “Over time, as your body adapts, try increasing your exposure by five seconds with each shower until you are able to tolerate the cold water for at least 30 seconds.”
Cold showers vs. hot showers
In some instances, a hot shower may be more beneficial than a cold shower. Nicola says that studies have found that hot baths may also improve depressive symptoms, as cold showers have been proven to do, and they can address insomnia and enhance sleep quality.
Jayoushe says that hot water can also help relieve post-exercise sore muscles, but adds that more studies are needed to demonstrate that hot showers offer the same neurocognitive benefits as cold showers. Additionally, taking a shower that is too hot can dry out your skin and hair. Aim for a shower with warm water to reach a happy medium.
What are the downsides of cold showers?
There are a few negative side effects to consider when taking a cold shower. Jayoushe explains that prolonged exposure to cold temperatures (typically anything over 15 minutes) can increase the risk of hypothermia, which can cause serious nerve damage and injury.
Is there anyone who should not take cold showers?
Those with cardiovascular conditions, hypertension, or other heart-related issues should be cautious about engaging in any form of cold therapy and should consult a doctor for the best medical advice, Nicola adds. Jayoushe agrees that it can be dangerous for elderly patients who have heart conditions and uncontrolled high blood pressure and emphasizes the importance of seeing a doctor before attempting in those cases.
Nicola says others who should avoid such cold exposure include those with Raynaud’s disease, a condition of extreme cold sensitivity and circulation problems. She also advises those with respiratory conditions, such as asthma, to exercise caution when exposing themselves to extremely cold conditions.
So if you’ve been curious about cold therapy but don’t want to take the plunge (pun intended) into icy territory, a cold shower is a simple way to get the best of both worlds.
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