Keep the water below 60 degrees: In a typical home shower, make the shower as cold as it can go. Take it slow: Start with 30 seconds of cold water. Work up to a minute and progress until you take a cold shower for two to three minutes.
Cold showers have been shown to have immunity, circulatory, energy, and mental health benefits. Some people might benefit from daily cold showers.
Don't stay in for more than 10 minutes (3-8 minutes is optimal) The best time to take a cold shower is in the morning, as it kick-starts your system ready for the rest of the day. If you struggle to take the plunge, start with your feet and hands and submerge one limb at a time.
Dr Andrew Huberman, founder of the Huberman Lab Podcast recommends you should cold shower for anywhere between 1 and 3 minutes each day. Huberman suggests that just 11 minutes of cold-water exposure each week are enough to continuously reap the benefits.
A person can start by taking a warm shower and then switching the water to cold for a brief time. This could be anywhere from 30 seconds to 2 minutes. 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.
What Is The Challenge? Take a cold shower each morning for a minimum of 30-seconds for 7-days. Ideally, the water will be around 60°F (15°C) or less.
There's no evidence suggesting how often someone should take a cold shower. But Dr. Hame recommends using cold therapy in response to your athletic endeavors — if you work out daily, it's OK to take a cold shower every day.
Do not overdo it: Cold water therapy can be beneficial, but it is important not to overdo it. Like anything new, you need to build your tolerance and ensure your safety. Start with cold showers and work up your duration until you're ready for something colder.
Try to remain in the cold shower for at least one minute the first day; work your way up to 5 minutes. You can take your time getting to 5. You might try just one minute for several days in a row before you step up to 2 and such. Keep working until you get to 5.
For example, a 2016 study from the Netherlands found that people who added cold showers into their regular routine were statistically less likely to self-report sickness. The study showed that adding just 30 seconds of cold water — about 50°Fahrenheit — at the end of a warm shower was enough to have an effect.
Getting into a cold shower is never a pleasant experience, but there are a few health benefits you may gain from braving the experience. Cold showers can help reduce inflammation, relieve pain, improve circulation, lower stress levels, and reduce muscle soreness and fatigue.
Benefits of cold showers before bed
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.
Here is the key: the colder the stimulus (water immersion, shower, etc.), the shorter amount of time you need to expose yourself to the cold. One study showed significant and prolonged increases in dopamine when people were in cool (60°F) water for about an hour up to their neck, with their head above water.
It's simple. Start your shower off as you typically would in hot water, staying at this temperature as you wash yourself. Then, quickly turn the water ice cold for the last 30-45 seconds to finish strong.
One main difference is the convenience. Cold showers can also be safer for the average person as they can be done at home, while ice baths are better done with supervision from a professional. Ice baths are also better right after a workout or intense exercise, while a cold shower can be used anytime.
Improved Focus and Clarity —
Post cold exposure, I have consistently noted increased focus and clarity. This is primarily driven by the endorphin rush and increased blood circulation. I have always had my best sessions of Deep Work, after cold exposure.
Cold showers and exposure to cold temperatures have been shown to increase testosterone levels, which can indirectly impact sperm count. Higher levels of testosterone can stimulate sperm production and increase the motility of sperm, which can improve overall sperm count.
The short answer is: not really. While cold temperatures can cause your body to burn more calories in order to stay warm, the amount of fat burned is too minuscule to be considered meaningful when it comes to weight loss. Belly Dancing Weight Loss: Myth Or Fact?
The Wim Hof Method can help you with this. The method is built on three pillars, which are exposure to cold, breathing exercises, and commitment. In an interactive video course, Wim Hof himself teaches you his method and ensures that you develop the strength to take a cold shower every day.
One study of 3000 people in the Netherlands found that the duration mattered less than doing it at all. Those who took a daily cold shower of 30, 60 or 90 seconds for one month were 29 per cent less likely to take sick leave from work than those who had warm showers.
A 15 minute cold shower can burn as many as 62 calories. For a deeper insight into the benefits of cold showers, take a look at our dedicated blog, Cold Shower vs Hot Shower – What Are The Benefits?