A warm Shower after a long hectic day may be soothing and you feel restorative. But, a cold shower is just what your body craves actually when you get up in the morning. There are numerous cold shower benefits which can force you to take it even out of the summer times. A cold shower or cold water therapy is also known as Cryotherapy.

Regardless of the type of shower, there is always a better feeling after a shower as compared to before taking shower.

Taking a cold shower can have many potential health benefits for you. Taking shower with a water temperature of 50 to 60 degrees Fahrenheit is known as a cold shower. Here we will discuss all of the cold shower benefits which have been well-studied and scientifically proven.

1. Enhances immune system function

Taking cold shower regularly strengthen your immune system. A study conducted on individuals who took cold shower daily for 14 days showed an increase in the following immune cells:

• Increases monocytes
• Increases Lymphocytes
• Increases T-helper cells
• Increases T-suppressor cells

(study reference 1)

2. Promotes noradrenaline

Research studies have indicated that taking a cold shower or shocking the body with cold water can increase the hormone noradrenaline significantly. Noradrenaline on the other hand is a very important hormone and it is responsible for the following benefits. These cold shower benefits, you can say are the indirect benefits of a cold shower.

• Makes your mood better
• Supports alertness and makes you feel active
• Helps reduce the risk of depression
• Improves mental focus 

(study reference 1, 2)

3. Supports weight loss by triggering brown fat

One of the cold shower benefits is that it helps the body to mobilize and generate brown fat. Which in turn requires energy, hence it helps in weight reduction and improving body composition by reducing body fats. It helps the body in weight management in the following ways:

• Increases metabolism
• Increases Energy Production

(study reference 1, 2)

4. Increases insulin sensitivity

Research studies have indicated that exposure to cold water either by swimming or by taking shower can reduce insulin resistance. It increases insulin sensitivity and helps to manage blood glucose levels.

A study was conducted in 2016 on 14 swimmers with an average age of 45 years. They swam in cold water at least two times a week. The results and blood profile of the participants showed significant improvement in insulin sensitivity as compared to the control group. (study reference 1, 2)

5. Reduces inflammation

Ice baths or cold water showers can reduce inflammation and muscle soreness significantly. A research study conducted in 2022 has indicated this phenomenon as true with strong evidence.  This is one of the important cold shower benefits that can help in sudden muscle injury or workout-related muscular inflammation. (study reference 1, 2)

6. Boosts antioxidants levels in the body

Research studies have indicated that taking a cold shower regularly boosts the antioxidants in the body and enhances their functions. Antioxidants are very beneficial for our body. They helps to detoxify the harmful substances like free radicals. Free radicals are being produced continuously within the body due to environmental exposure and metabolism of macronutrients. (study reference 1)

read more about one of the important antioxidant, Vitamin C

7. Cold shower benefits in nerve protection

Nerve health is much important to maintain normal brain functioning. Our lifestyle and diet have a direct influence on nervous tissues and brain health. One of the lifestyle habits that you can control is the habit of taking shower. It has been observed that exposure to cold water either by swimming or by taking shower has a neuroprotective effect and prevents dementia. This was proved true when observed on a population with cold water exposure regularly for 14 days. (study reference 1)

8. Lowers cortisol

Regularly taking a cold shower have benefits to reduce your stress levels. It helps to lower the cortisol production in your body and ultimately reduces stress-related hormone production. It gradually trains your body to manage the stressful condition in a better way with minimum damaging effects. (study reference 1, 2)

9. Increases alertness

One of the cold shower benefits is that it makes you more awake and alert. There may be various underlying mechanisms behind this, one of them is that when you are taking a cold shower you breathe deep and takes more oxygen into your body. It helps to exhale more carbon dioxide and makes your body more saturated with oxygen. Eventually, you feel more concentrated and focused throughout the day. (study reference 1)

10. Improves longevity and promotes autophagy

Consistent exposure to cold water either by taking shower or by swimming can trigger the body to detoxify the harmful substances and helps to eliminate the damaged or aged cells which otherwise may cause harm to the body. (study reference 1)

How to be comfortable with taking a cold shower

One could be very uncomfortable starting a cold water bath. So there is a process that can create a less fearful situation to cold water exposure.

1. Start with your normal routine of hot water

2. Turn it to cold water for 30 seconds

3. Turn it again to hot water

4. Gradually increase the time for cold water exposure until you can reach 5-10 minutes

It’s interesting to know that cold water exposure can increase the core temperature while hot water exposure decreases the core temperature. So, try taking a cold shower to get its amazing benefits.

Extra tips to get cold shower benefits

Here are some extra tips to get a cold shower and its benefits:

1. Always start with a warm water shower and slowly increase the cold water

2. Rub your skin thoroughly while being exposed to the cold water

3. Be relaxed  

4. Slow down your breathing

5. Turn on some music if possible

6. Try to take a cold shower after intense exercise

7. Don’t overthink it, just do it

8. Gradually increase intervals of cold and hot water exposure

9. End your shower with warm water

What is the risk associated with taking a cold shower?

If you are a heart patient then avoid taking a cold shower. As cold water can put sudden stress on the heart which cannot be bearable by a patient and can cause irregular heartbeat known as arrhythmia.