In recent years, cold showers have gained in popularity. However, you might be wondering why you would want to subject yourself to a cold shower when you can take a warm and pleasant shower at your ideal temperature.
Indeed, for most people, the idea of taking a cold shower is enough to make them shiver. However, if you can get past the initial shock of getting cold showers, you will soon discover that they provide some amazing health benefits that you do not get with warm and hot showers.
As Cold Shower Benefits
Taking a shower is essential to the well-being of the body, but also to maintain good hygiene. Water also helps to hydrate the skin, to cleanse it, in particular by removing dead skin. Washing also helps to get rid of the impurities that settle on our body, our hair, etc…
However, while taking a shower is mainly done to maintain personal hygiene, for your well-being, for comfort, and to feel at ease in society, taking a cold shower provides benefits beyond the aforementioned ones.
1. Improved blood circulation
Taking a cold shower allows for good blood circulation. As it spreads over the body, cold water stimulates the arteries as well as the veins. These tighten and increase blood pressure.
Accelerated blood flow allows blood to reach the vital organs faster. Thanks to this, blood circulation increases, which is beneficial for health in general. But also, for the organs and the heart muscle.
With optimal blood circulation, the appearance of varicose veins can also be prevented.
2. An excellent remedy for insomniacs
If you have trouble getting to sleep or if you suffer from insomnia, a cold shower might be the solution for you.
Just before bed, take a Scottish shower—the concept of taking a hot-to-cold shower. This will help you adjust your body temperature. A cold shower helps the body to better regulate its temperature, to calm down, and relax.
You should take the Scottish shower at bedtime. The alternation between hot and cold allows the muscles to relax and give you a feeling of well-being, ideal for promoting good conditions for falling asleep.
At the same time, to find sleep and sleep better, you can also practice relaxing activities and use certain plants such as valerian and chamomile.
3. More energy in the morning
For some people, taking a cold shower upon waking up may seem disproportionate. However, starting your day with a cold shower may be ideal to boost your energy level. Indeed, taking a cold shower causes people to breathe deeply due to the thermal shock, and this helps maintain body heat.
Oxygen uptake is also increased. This at the same time increases the heart rate and transmits a significant amount of blood to all parts of the body. Thanks to the cold shower, I guarantee that you will have the necessary energy to start your day in the best way.
4. Help to lose weight
Taking cold showers is a big help when trying to lose weight. Indeed, washing in cold water causes a sudden drop in body temperature. To compensate for this effect, our body will boost its metabolism and burn more calories. And this, in order to warm up.
Glucose and lipids are the first nutrients to be consumed under these conditions. This allows our body to eliminate the elements that tend to make us fat. If you have already tried different diets and tricks to lose weight, know that taking a cold shower is effective! This is a very simple trick to implement, so why not?
The cold water will also have the effect of firming the skin and giving it a smoother effect. If you are looking to lose weight and have beautiful skin, don’t hesitate to take cold showers.
5. Fight depression with cold showers
Taking a cold shower (at least five minutes) can help calm and de-stress. The body regains a feeling of well-being that is very valuable in the event of stress, restlessness, or depression. The brain secretes norepinephrine (an antidepressant hormone) when stimulated by cold.
A shower at around twenty degrees Celsius promotes the release of the hormones of happiness: endorphins. When released, they cause a very appreciable feeling of well-being in the event of slackness, loss of morale, or simply depression.
Of course, depression cannot be cured with the help of cold showers alone. But they are one more step towards healing and mental well-being.
6. An indisputable fountain of youth
It turns out that cold water therapy helps increase the level of glutathione in the body. Glutathione is in fact one of the most powerful antioxidant enzymes found naturally in the cells of the human body. It has many properties, including that of slowing down aging.
In short, it has been scientifically demonstrated that showering with cold water can help us keep our youthfulness as long as possible!
7. Cold showering qimproves your lymphatic system
Your lymphatic system takes care of the disposal of waste products in your body and helps protect you from diseases. If your lymphatic system is blocked or not working properly, this can result in frequent colds, infections, and pain in your joints.
Cold showering brings more flexibility to the lymphatic vessels. This is partly because your muscles contract when you step under the cold shower. The movement of the muscles causes the lymph fluid to move. This ensures that wastes in the lymphatic vessels are pumped out.
The same thing basically happens when you exercise. This results in a stronger immune system and a healthier body.
8. Increased alertness
Research shows that a cold shower or ice bath results in an increased heart rate, higher blood pressure, and faster breathing. Indeed, when taking a cold shower, your muscles tighten. That causes vascular constriction. This increases your blood pressure and ‘hydrostatic pressure’, which causes your heart to pump faster and more blood to go towards your muscles.
This way, the blood brings different substances to the right places in the body. Think of oxygen, vitamins, minerals, glucose, and fatty acids. At the same time, waste is disposed of. And circulation is also important for fluid management, growth, and the physical immune system. And all this can be activated by a cold shower!
9. Improve the respiratory system
When our body comes into contact with cold water, it is neither ready nor very receptive. So, we tend to breathe more intensely and deeply. The body tries to find warmth thanks to our inspirations. And deep breaths deliver significant amounts of oxygen to the lungs and organs. The lungs open as much as possible to let air in and become more and more efficient.
10. Naturally increase your muscle mass
The benefits of cold on the muscles are no longer to be proven. Many athletes use cryotherapy to recover more easily after intense and/or long exertion. Some of them do not hesitate to immerse their bodies in baths filled with ice cubes after their workouts. Indeed, after a workout, aches can appear, as well as other muscle pains related to fatigue and physical exertion.
Cold water (and cold in general) helps reduce swelling and slow down the breakdown of muscle tissue. This helps in particular to relieve muscle aches and pains. As such, the cold also helps optimize recovery after physical exertion. Athletes can also benefit from the stimulation of hormonal secretions (serotonin, norepinephrine), which are beneficial to physical and mental well-being. The muscles are less painful and recover faster, allowing for more intense and regular workouts.
Cold showers thus help to optimize sports performance!
11. Boost hormones and testosterone
As we have seen, cold showers are able to stimulate hormonal secretions in the brain system. But they also work more broadly, across the whole body. Cold water stimulates the activity of the glands, especially those responsible for the secretion of testosterone. The body produces more sperm, which in turn increases male fertility. With cold showers, you can promote an increase in testosterone, which is very important. Testosterone is responsible for triggering desire and cravings in the human body. Libido is therefore also boosted to the maximum!
12. An effective pain reliever and immune booster
When we injure ourselves, we have the reflex to run our injury under cold water: this is not by chance! Cold water provides a strong pain-relieving effect, which relieves any pain. Of course, this is a “first aid” act that temporarily relieves the pain. In the event of a serious injury, it is important to consult a specialist or go to the emergency room, depending on the nature of the injury. However, to fight against certain chronic pain (muscle pain, arthritis, inflammation, etc.), cold showers are beneficial. They offer a moment of respite, where the pain decreases significantly.
You should also know that taking cold showers is beneficial for the immune system. Contact with cold water stimulates the various functions of the body, of which the immune system is a part. It also promotes the production of antioxidant enzymes, which allows for better elimination of waste from the body. And it is also beneficial for metabolism!
13. Beautify your skin and hair
Besides dietary supplements and other oils such as coconut oil, argan oil, or spirulina to enhance the beauty of your hair, you can also use cold showers to take care of its appearance. Indeed, cold water brings a certain beauty to the skin, but also to the hair. The benefits are significant.
Cold water helps hydrate the skin and combats dry hair. Conversely, hot showers damage the hair and often make it brittle and duller. The pores of the skin open in contact with cold water, allowing for a thorough and deep cleansing. In contact with hot water, the pores close and prevent us from washing properly. In addition, with cold showers, the hair breathes and revitalizes itself … This helps prevent hair loss, but also the appearance of unsightly dandruff.
14. Good for the planet
For us human beings, the benefits of the cold shower are manifold, as we have so far seen. But cold showers are also good for the planet. So yes, it is nice to run a bath. And every now and then, we can take the time to relax under a stream of hot water. However, we must not forget that water is a precious commodity, which we must preserve. Each of us should try to reduce our water consumption: every drop is precious!
Taking a bath means using twice the water usually needed to take a shower. And a cold shower is usually much faster than a hot shower. It is true that we rarely want to linger under a stream of cold water. In addition, with a cold shower, there is no need to use the home’s heating system. This can save water and energy. All while really taking care of yourself!
15. Promote discipline
It’s not easy to take cold showers every day… especially in winter. Doing something right at the beginning of the day that you look up to every day requires a lot of mental strength. So, you need quite a bit of discipline to make this a regular part of your morning routine.
Getting in the habit of taking cold showers every day will increase your discipline. Then, you can use this mental superpower in all kinds of other areas of your life that require your willpower and discipline (almost everything worthwhile).
16. Improve emotional resilience
Are you often frustrated, anxious, angry, or stressed? Cold showering can help with that. Cold showers train your nervous system to be more resilient and deal with stress. The cold showers cause a small amount of stress on your nervous system, which your body learns to deal with this. In the long term, this can lead to a calmer and calmer response to stressful situations.
Tips and recommendations for taking cold showers
Start Gradually
Taking cold showers can be quite a shock to the system, especially if you’re not used to cold exposure. Jumping directly into freezing water may feel too overwhelming, potentially discouraging you from continuing the practice. That’s why it’s important to start gradually. Begin your shower with warm water and then slowly reduce the temperature over the course of several minutes. By doing this, you allow your body to adjust to the cooler water temperature incrementally. Over a period of days or weeks, continue to reduce the temperature, spending more time under the cold water as your body acclimates. This gradual method helps minimize the shock of cold exposure, making it easier to incorporate cold showers into your daily routine.
Practice Deep Breathing
When the cold water first hits your skin, it triggers an automatic response—your breathing tends to become shallow and rapid. This reaction is part of the body’s natural fight-or-flight response, which can increase your discomfort. To counteract this, focus on deep, controlled breathing. Inhale slowly through your nose, hold your breath for a moment, and then exhale deeply through your mouth. This practice helps regulate your heart rate and signals to your nervous system that it’s okay to relax despite the cold. Not only does deep breathing make the cold water more tolerable, but it also enhances mental clarity and resilience, transforming the experience into a meditative exercise that improves both mind and body.
Keep Showers Short in the Beginning
Cold showers are an acquired habit, so it’s important to ease into them. Rather than staying in the cold water for long periods right away, keep your showers short at the start. Spending just 30 seconds to a minute under cold water is enough for beginners. This brief exposure allows your body to begin adjusting to the cold without overwhelming your system. As you grow more accustomed to the sensation, you can gradually extend your time under the cold water. Over the course of a few weeks, you might work up to staying under the cold water for several minutes, giving your body more time to benefit from the cold exposure without causing discomfort or stress.
Ease into the Cold
If the thought of standing under cold water for a full shower seems intimidating, one effective strategy is to ease your body into it. Rather than dousing yourself immediately, start by wetting your lower body—your feet, legs, and torso—before moving up to your upper body, arms, and head. This gradual exposure helps reduce the initial shock and allows your body to get used to the cold in stages. Starting with the legs first, which have larger muscles, can also help you withstand the cold water longer by directing blood flow to core areas. Over time, you’ll find it easier to immerse your entire body, helping you better tolerate the cold from head to toe.
Consistency is Key
To fully enjoy the benefits of cold showers, it’s important to be consistent. Just like with any healthy habit, regular practice is essential for long-term success. Even if you start with short, mildly cold showers, doing it every day will help your body adapt more quickly. The benefits of cold showers, such as increased circulation, improved mental clarity, and strengthened immune function, become more noticeable when done consistently over time. Think of it as training your body—each cold shower builds your resilience and tolerance, allowing you to endure and even enjoy the practice as part of your regular routine. Consistency will help you reach a point where cold showers become less of a challenge and more of an invigorating part of your day.
Combine Warm and Cold Water
For those who find the idea of taking entirely cold showers too difficult, contrast showers offer a great alternative. A contrast shower involves alternating between warm and cold water during your shower. This method provides many of the benefits of cold exposure while making the experience more tolerable for beginners. Start your shower with warm water to relax your muscles and ease tension, then switch to cold water for 30 seconds to 1 minute. Alternate back and forth several times, ending with a final cold rinse to stimulate circulation. Contrast showers also help promote better circulation, reduce muscle soreness after exercise, and boost your overall energy levels while making the transition to cold water more manageable.
Take Morning Cold Showers for Energy
If you’re looking for a way to feel more alert and energized in the morning, cold showers can be a powerful tool. The sudden cold exposure stimulates your body and wakes up your mind, offering a natural and effective alternative to caffeine. The shock of cold water triggers the release of adrenaline and increases your heart rate, making you feel more awake and ready to tackle the day. Additionally, cold showers help improve your mood by boosting levels of endorphins, the body’s feel-good hormones. Incorporating cold showers into your morning routine can set a positive tone for the rest of your day, providing a mental and physical boost to kickstart your daily activities.
Use Cold Showers After Exercise
Cold showers can be particularly beneficial after a workout. During intense exercise, your muscles build up lactic acid and experience small tears, which can lead to soreness and fatigue. Cold water helps reduce muscle inflammation by constricting blood vessels and reducing blood flow to the area, which aids in faster recovery. It also reduces muscle soreness and helps prevent swelling. Many athletes use cold water therapy to speed up their post-exercise recovery, and you can apply the same principle by taking a cold shower after your workout. However, be cautious if your muscles are extremely tight or fatigued, as cold water could further constrict them. Balance is key, so don’t overdo it.
Gradually Increase Your Exposure
Building your tolerance to cold showers takes time, and one way to track your progress is by using a timer. Start by setting a timer for 30 seconds to 1 minute when you first switch to cold water. As your tolerance improves, you can slowly increase your exposure, adding 15 to 30 seconds every few days. This gradual increase allows you to push your body’s limits without overwhelming yourself, and it helps you gauge your progress. With consistent practice, you’ll find that staying under cold water for longer periods becomes easier and more comfortable, allowing you to maximize the benefits of the practice.
Focus on Your Mindset
The mental challenge of cold showers is often as significant as the physical one. Shifting your mindset is essential to making cold showers a sustainable habit. Instead of approaching them with dread, try to view cold showers as a tool for growth and resilience. By consciously adopting a positive attitude, you turn the experience into a mental exercise in endurance and willpower. Cold showers offer an opportunity to confront discomfort and build mental toughness, which can have lasting effects on other areas of your life. When you frame it this way, the cold becomes less about discomfort and more about personal development, helping you strengthen your mind along with your body.
Listen to Your Body
While cold showers offer numerous benefits, it’s important to listen to your body and recognize your limits. If you start to feel excessively uncomfortable, lightheaded, or overwhelmed during a cold shower, it’s okay to stop and ease yourself out of the situation. Cold exposure should be a gradual process, and pushing your body too hard can lead to unnecessary stress or strain. If you feel any signs of discomfort beyond what is manageable, such as dizziness or excessive shivering, it’s a signal that your body may not be ready for extended cold exposure yet. Instead of forcing yourself to endure, step out of the shower or switch to warm water until you feel stable. Over time, as you build tolerance, you’ll be able to stay in the cold water for longer periods, but it’s crucial to listen to your body and progress at a pace that feels safe and comfortable.
Stay Hydrated
Cold showers can have stimulating effects on your body, increasing circulation and triggering various metabolic processes. Because of this, it’s important to ensure that you are well-hydrated before and after your shower, especially if you’re using cold showers in conjunction with exercise. Hydration helps your body regulate its temperature and supports the circulatory system, which is activated during cold exposure. After a workout, when your muscles are recovering, or after cold exposure in general, drinking water will assist in flushing out toxins and maintaining balance in your system. Hydration is key to optimizing the benefits of cold showers, especially when paired with physical activity or during particularly long cold showers.
Keep an Open Mind
The benefits of cold showers, while backed by scientific research and anecdotal evidence, may not be immediately noticeable for everyone. Keeping an open mind and being patient with the process is crucial. Some people might experience the mood-boosting effects or increased energy levels right away, while for others, it may take several weeks of consistent practice to notice changes. The key is to stay open to the experience, give your body time to adjust, and remember that everyone’s reaction to cold exposure can vary. As you continue to take cold showers, you’ll likely find that the discomfort diminishes, and the benefits become more apparent over time.
Final Words
Cold showers offer a range of incredible benefits for both physical and mental well-being. From boosting circulation and enhancing recovery to improving mood and increasing alertness, they serve as a natural stimulant for your body and mind. Cold showers can also strengthen your immune system, promote healthier skin and hair, and even support weight loss by activating brown fat. Incorporating cold showers into your routine may help reduce stress, sharpen focus, and foster resilience, making it a simple yet powerful tool for overall health improvement. Whether you’re looking to enhance your energy levels or support mental clarity, cold showers provide a host of amazing advantages that can contribute to a more balanced and invigorated lifestyle.
