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Taking a cold shower, also known as cold water therapy, can offer several potential benefits for your health and well-being. While some benefits are more immediate and anecdotal, others are backed by scientific research.

If a cold shower sounds terrible, you can start slow with 30 seconds at the end of your warm shower and build up to 2-3 minutes of cold for improved health benefits.

Here are some potential advantages of taking cold showers:

Improved Circulation

Cold water exposure initially triggers vasoconstriction, which is the narrowing of blood vessels. This response is the body’s natural way of conserving heat and preventing excessive heat loss. As blood vessels constrict, blood flow to the extremities decreases, directing more blood to the core of the body to maintain vital functions. However, after the cold exposure ends, the body undergoes a process of vasodilation, where blood vessels expand. This vasodilation helps restore normal blood flow and circulation, potentially leading to improved nutrient and oxygen delivery to tissues.

Cold exposure stimulates the release of norepinephrine, a hormone that plays a role in increasing heart rate and constricting blood vessels. Norepinephrine release contributes to vasoconstriction during cold exposure, which can increase blood pressure and redirect blood flow.

Increased Alertness and Energy

Cold showers can lead to increased adrenaline production, resulting in heightened alertness and a boost in energy. Many people find that a cold shower in the morning helps them feel more awake and ready to start the day.

Enhanced Mood

Cold exposure is associated with the release of endorphins, which are natural mood enhancers. Cold showers may help reduce feelings of stress and anxiety and promote a sense of well-being. It has been reported to improve mood regulation by reducing symptoms of depression and anxiety. The release of endorphins and other neurochemical changes can help stabilize mood.

Facing the discomfort of a cold shower can build mental resilience and discipline. Overcoming the initial discomfort can create a sense of accomplishment and boost self-confidence, which can positively affect mood.

Reduced Muscle Soreness

Cold water immersion has been used by athletes as a recovery strategy to reduce muscle soreness and inflammation after intense physical activity. It may help alleviate post-workout discomfort.

Improved Skin and Hair Health

Cold water can help tighten the pores of your skin and reduce oil production, potentially leading to clearer skin. It can also help improve the condition of your hair by making it appear shinier and less prone to damage.

Strengthened Immune System

Some studies suggest that exposure to cold temperatures might stimulate the production of certain immune cells and enhance the body’s ability to fight infections.

Cold exposure has been shown to increase the production of certain immune factors, such as cytokines. Cytokines are proteins that help regulate immune responses and contribute to the body’s defense against infections.

Some studies suggest that cold exposure can enhance the activity of white blood cells, which are essential components of the immune system. These cells help detect and destroy pathogens, contributing to the body’s immune defense.

Cold exposure may improve the circulation of lymph, a fluid that contains immune cells and helps remove waste products from tissues. Improved lymphatic circulation can facilitate the transport of immune cells to areas of infection or inflammation.

Weight Loss Support

Cold exposure might activate brown fat, a type of fat that burns calories to generate heat. Some research suggests that regular cold exposure may contribute to weight management.

Brown adipose tissue, also known as brown fat, is a type of fat that generates heat by burning calories. Cold exposure activates brown fat, which increases metabolism and energy expenditure. This metabolic activity requires an increased supply of blood to deliver oxygen and nutrients, leading to improved circulation.

Improved Sleep

Cold showers can promote relaxation and help you unwind, potentially improving sleep quality which is incredibly important for your overall health. Cold exposure may also influence the production of sleep-related hormones like melatonin.

Exposure to cold temperatures, especially in the evening, may help facilitate the transition from wakefulness to sleep by promoting relaxation and drowsiness. Cold therapy can aid in calming the nervous system and reducing the mental activity that often interferes with falling asleep.

Once the cold exposure ends and the body starts to warm up, the parasympathetic nervous system gradually becomes more active to restore a state of relaxation and homeostasis. The parasympathetic nervous system is also known as the “rest and digest” system which promotes relaxation, slows heart rate, and prepares the body for restful activities like sleep.

Cold therapy can create a cooler sleeping environment, which is often preferred for optimal sleep. Cooler room temperatures, along with a cooler body temperature, can promote deeper sleep cycles.

Read about sleep hygiene tips for getting a better night’s sleep here

Better Tolerance to Cold

Repeated exposure to cold water can help your body adapt and become more resilient to cold temperatures over time. Improving cold tolerance can enhance the body’s ability to regulate temperature in various environments, supporting overall comfort and adaptability. Developing greater cold tolerance can be particularly beneficial for individuals who live in colder climates, work outdoors, or engage in winter sports.

Potential Pain Relief

Cold therapy, including cold showers, has been used to help manage pain in certain conditions, such as migraines or localized pain. Cold therapy has anti-inflammatory effects, which can help improve overall vascular health. Reduced inflammation may lead to better blood vessel function and more efficient blood flow.

Applying cold therapy after intense exercise or physical activity can help reduce muscle soreness and discomfort by limiting inflammation and improving recovery.


It’s important to note that individual responses to cold showers can vary, and some people may find them uncomfortable or even distressing. There are even certain health conditions such as heart disease and Raynaud’s disease where cold showers are not advisable due to the circulatory changes that can occur. If you’re considering incorporating cold showers into your routine, it’s advisable to start gradually and listen to your body. If you have any underlying health conditions, it’s a good idea to consult a healthcare professional before making cold showers a regular practice.


How to Take a Cold Shower

Taking a cold shower can be invigorating and provide various health benefits, but it’s essential to approach it gradually and with care, especially if you’re new to cold exposure. You don’t have to jump into a full cold shower experience to receive the benefits of cold water therapy. Follow these steps to get started today:

Prepare Mentally:

  • Understand the potential benefits to help motivate you
  • Mentally prepare yourself for the initial shock of the cold water, and remind yourself that it’s a brief discomfort.

Start with Lukewarm Water:

  • Begin your shower with lukewarm water at your regular temperature.
  • Use this time to wash your body and hair with soap and shampoo, as you normally would.

Gradually Reduce the Temperature:

  • Slowly turn down the temperature of the water. Start by decreasing it slightly to become cooler but not yet cold.
  • Allow your body to adjust to the cooler water for a few minutes.

Progress to Cold Water:

  • Gradually decrease the temperature further until it becomes cold. You can do this incrementally, making it slightly colder each time you shower.
  • Pay attention to your body’s signals. If it becomes too uncomfortable or if you start shivering uncontrollably, it’s okay to adjust the temperature to a milder cold setting.

Focus on Breathing:

  • While under the cold water, take slow, deep breaths to help manage the initial shock and stay relaxed.
  • Controlled breathing can reduce the perception of cold and help you adapt to the sensation.

Start with Short Exposures:

  • Initially, limit your exposure to cold water to a short duration, such as 30 seconds to one minute.
  • Gradually extend the time as your body becomes more accustomed to the cold.

Ensure Full Body Coverage:

  • Ensure that the cold water reaches all parts of your body. Rotate and move around to make sure every area gets exposed to the cold water.

Optional Warm-Up Period:

  • After your cold exposure, you can return to lukewarm or warm water to warm up and rinse off any soap or shampoo.
  • Alternatively, some people prefer to end the shower with another brief cold rinse.

Dry Off and Dress Warmly:

  • When you finish your shower, dry off promptly and dress warmly to prevent heat loss and maintain your body’s core temperature.

Stay Hydrated:

  • Drink a glass of water after your cold shower to help rehydrate and regulate your body temperature.

Gradual Progression:

  • Over time, aim to increase the duration of your cold showers as your tolerance builds. You can work up to several minutes of cold exposure.

Listen to Your Body:

  • Pay attention to how your body responds to cold showers. If you experience discomfort beyond the initial shock or if you have any medical conditions, consult with a healthcare professional before continuing.

Try out a cold shower today and see how it makes you feel!