Cold water strains your body — it goes into “survival mode,” working hard to maintain its core temperature. This stimulates your body to increase blood flow circulation. “Increasing circulation redistributes blood and delivers freshly oxygenated blood to areas of the body that need to recover,” Dr. Hame says.
Cold showers can help reduce inflammation, relieve pain, improve circulation, lower stress levels, and reduce muscle soreness and fatigue.
Research shows that cold exposure increases the metabolic rate by only 1-2 calories per minute, meaning that a 10 minute cold shower is going to burn somewhere in the region of 10-20 extra calories. That's not a lot. You'd need to spend hours in the shower for it to have any kind of meaningful impact on weight loss.
Getting started with cold showers
You can start by taking a cold five-minute shower and slowly work your way up to 10 minutes. It's also best to take a cold shower in the morning to set yourself up for success for the remainder of the day.
Some people prefer to take just a brief cold shower of around 5–10 minutes. This may also be a practical approach to cold water therapy. Several studies cite a target cold temperature of about 68°F (20°C), according to an article in the journal Medical Hypotheses.
In one clinical study, participants who took daily cold showers for several months reported decreased depression symptoms. Additional research suggests that cold water may boost your mood and decrease anxiety.
A 30-second shower or 1-minute cold shower is simply not going to help you with that. Posternak still hopes people take a cold shower every once in a while to improve circulation, increase endorphins, strengthen their immune system and it can increase their energy levels. So, do cold showers burn fat? Not really.
(And if you'd like specific advice about what diet to follow to lose fat quickly, take the Legion Diet Quiz.) The takeaway here is simple: You can use cold exposure to boost your metabolism and fat burning, but a cold shower won't cut it.
Although it may seem counterintuitive, these showers are actually beneficial for both your mind and your body. For the best benefits, incorporate cold showers into your daily routine. As this takes strength and dedication, Wim advises to gradually build up the duration and intensity.
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 water controls breakage, frizz and pesky flyaways, which is important for those with curly or thin hair. Cold water improves blood circulation. This enables your roots and scalp to receive valuable nutrients to remain healthy. And hence, washing hair with cold water promotes hair growth.
In another study, researchers found that decreasing bedroom ventilation resulted in poorer sleep quality. Sleeping naked both reduces body temperature and increases ventilation. Both of these factors can improve sleep, which may promote weight loss.
If you're looking to boost muscle, you might want to skip the icy post-workout shower. In a recent episode of his podcast, The Drive, longevity physician Peter Attia, M.D. points to research suggesting cold water therapy right after resistance training might reduce hypertrophy (or muscle growth) (4).
02/6Cold shower's impact on heart
It can lead to a heart attack or heart rhythm irregularities. Cold water can shock the body, causing blood vessels in the skin to contract. This can slow the blood flow in your body. To compensate for this, your heart will start beating faster to be able to pump blood around the body.
If you've decided to practise cold showers, but don't want to spend a second longer shivering under the freezing water than you have to, a study by Danish researchers concluded that cold showering for 11 minutes per week, split between two to four sessions, with each lasting one to five minutes was optimal.
“It depends on what goals you are trying to tackle and your preference, but a shower that is lukewarm is typically best. Cold showers can help reduce itchy skin and retain natural oils in the skin and hair, while hot showers help relax muscles, improve sleep, and can even relieve respiratory symptoms like congestion.”
There is actually some evidence to suggest that cold showers may increase testosterone levels in men. Testosterone is a very important hormone for the development of male sex organs and secondary sex characteristics, as well as for maintaining muscle mass and bone density. As such, it is critical for a healthy male.
The drop in body temperature after a cold shower can induce relaxation and aid in falling asleep faster. Cooling effect: Cold showers can lower body temperature, which can be refreshing during warm nights or in hot climates. It can create a more comfortable sleeping environment.
Whether you take a deep breath and dive right in or need a few tries before you brave a shocking temperature, here are important things to keep in mind when taking a cold shower: Opt for a temperature that falls between 10°C and 15°C. Don't stay in for more than 10 minutes (3-8 minutes is optimal)