The idea of stepping into freezing water might not sound appealing, but the benefits of a simple cold shower are surprisingly numerous. Top athletes often use ice baths, and many studies support the practice.

Beyond just cleaning your skin, cold showers can boost your metabolism, improve mental health, lower stress, ease joint pain, and offer many other health advantages. Here’s what experts say about why you should consider making cold showers a regular habit.

### Key Points
– Cold showers offer many benefits, such as easing depression symptoms, strengthening your immune system, boosting metabolism, and supporting overall health.
– You don’t need to stay in long—even 30 to 90 seconds is enough to see benefits.

### What Is Cold Therapy?
Cold therapy involves immersing yourself in cold water. It dates back to ancient Greece, where it was used for relaxation and socializing. Today, products like the Plunge or Ice Pod market cold baths as part of a wellness routine.

But you don’t need expensive equipment. According to Dr. Majdoline Jayoushe, an internal medicine specialist at Mount Sinai, you can practice cold therapy by swimming in a cold pool or simply taking a cold shower.

### Are Cold Showers Good for You?
Yes, cold showers can be beneficial. Dr. Jayoushe explains that cold water immersion has positive effects on the cardiovascular and endocrine systems, as well as on mental health and immunity.

### Benefits of Cold Showers
Help Fight Depression Symptoms
Exposure to cold water triggers the brain to release endorphins, which can improve mental health. More research is needed to confirm if it can cure depression, but it may help manage symptoms.

Reduce Inflammation and Swelling
Cold exposure increases stress hormones, which can raise anti-inflammatory markers in the body, helping to reduce swelling and prevent infections.

Ease Chronic Pain in Joints and Muscles
Cold water can cause a surge in stress hormones, which may lower pain perception. One study found that cold-water swimmers had higher levels of norepinephrine, a neurotransmitter that increases alertness and can make pain feel less intense. Cold exposure may also reduce blood flow to the brain and act as a distraction from pain.

Boost Your Immune System
Even brief cold showers can strengthen immunity. Research shows that cold-water swimmers have higher white blood cell counts, indicating better stress adaptation. Regular cold exposure may also lead to 40% fewer respiratory infections.

Improve Metabolism
Cold showers may help enhance your metabolism.Cold exposure, such as taking cold showers, has been linked to several health benefits. Research in mice shows a strong connection between cold exposure and weight loss. While human studies are less conclusive, it is known that the thermal stress from cold water helps generate energy and heat by increasing brown fat, which boosts metabolism and breaks down blood glucose and fat.

This metabolic boost also improves insulin sensitivity, reducing the risk of type 2 diabetes. The process works similarly to exercise, stimulating the body to use insulin more effectively.

Cold water can also benefit the skin by temporarily tightening pores and reducing puffiness as blood vessels constrict. Improved blood circulation promotes healthier skin and may help treat acne.

Some studies suggest that cold water swimming can relieve menopausal symptoms like mood swings and hot flashes in perimenopausal women aged 45 to 59, though more research is needed.

Overall, cold showers may support general health by improving cardiovascular and metabolic risk factors, reducing stress hormones, and boosting endorphins to enhance mental well-being. The initial shock of cold water triggers a fight-or-flight response, releasing adrenaline and cortisol, followed by a surge of feel-good hormones like dopamine and endorphins, leaving you relaxed and rejuvenated.

Cold showers offer similar benefits to cold plunges but to a lesser degree. Cold plunges are more intense due to full-body immersion and colder, more consistent temperatures, leading to faster and deeper cooling.

To start taking cold showers, begin gradually. At the end of your shower, turn the water to cold for a few seconds and slowly increase exposure. Breathe deeply and move under the water to distribute it evenly. A cold shower is typically defined as water below 60°F.Fahrenheit (or 15 degrees Celsius). She notes that some cold therapy experts suggest taking cold showers in the afternoon or evening for optimal results. “Our core body temperature changes throughout the day, and we’re most sensitive to cold in the morning when our body temperature is at its lowest,” she explains.

Is there an ideal time of day for a cold shower?

Dr. Viola recommends morning cold showers. She says, “Taking one late in the evening could interfere with sleep because it stimulates the nervous system.” As mentioned earlier, cold exposure increases alertness, heart rate, and adrenaline, making it an effective way to wake up. Since cold showers also improve mood, she suggests they can be a great addition to your morning routine. While there’s no strict rule about when to shower in the morning, experts advise spacing it out from breakfast. Research on whether it aids digestion is limited, so it’s better to be cautious. If you exercise in the morning, a cold shower after your workout may help reduce inflammation and muscle soreness.

How long should a cold shower last?

You don’t need to spend much time under cold water to benefit. Jayoushe references a 2016 Dutch study that found people who took cold showers for 30 to 90 seconds had 29% fewer sick days compared to those who didn’t. So, while you shouldn’t overdo it, even a few seconds can be beneficial.

She recommends, “Start with just a few seconds of cold water. Gradually increase the time by five seconds each shower as your body adjusts, aiming for at least 30 seconds.”

Cold showers vs. hot showers

In some cases, a hot shower may be more beneficial. Nicola points out that studies show hot baths can improve depressive symptoms, similar to cold showers, and may help with insomnia and sleep quality.

Jayoushe adds that hot water can ease muscle soreness after exercise, but more research is needed to confirm if hot showers offer the same mental benefits as cold ones. Also, water that’s too hot can dry out your skin and hair. A warm shower is a good compromise.

What are the downsides of cold showers?

There are a few risks to consider. Jayoushe warns that prolonged exposure to cold (usually more than 15 minutes) increases the risk of hypothermia, which can lead to serious nerve damage and injury.

Who should avoid cold showers?

Nicola advises that people with cardiovascular issues, hypertension, or other heart conditions should be careful with cold therapy and consult a doctor. Jayoushe agrees, noting it can be risky for elderly individuals with heart problems or uncontrolled high blood pressure, and stresses the importance of medical advice.

Others who should avoid cold exposure include those with Raynaud’s disease, a condition causing extreme cold sensitivity and circulation issues. Nicola also cautions that people with respiratory conditions like asthma should be careful in very cold conditions.

If you’re interested in cold therapy but not ready for extreme methods, a cold shower is a simple way to experience the benefits.

Curious about a beauty or wellness trend? Let us know! Email Vogue’s senior beauty and wellness editor at beauty@vogue.com.

Frequently Asked Questions
Of course Here is a list of helpful FAQs about the benefits of taking cold showers written in a natural and clear tone

FAQs The Benefits of Cold Showers

Beginner Questions

1 What counts as a cold shower
A cold shower is typically one where the water temperature is around 5060F It should feel noticeably cold and make you want to gasp but it shouldnt be painfully icy

2 I hate the cold How do I even start
Ease into it Start with your normal warm shower and finish with 1530 seconds of cold water Gradually increase the cold time by 15 seconds every few days as you get used to it

3 Whats the biggest benefit for a beginner
Many people report an immediate boost in energy and alertness Its a natural way to wake up your body and mind similar to a strong cup of coffee

4 Do I have to take a full cold shower to get benefits
No you dont Even ending your regular shower with a brief cold blast for 3090 seconds can provide many of the key benefits like improved circulation and mood elevation

Benefits How They Work

5 How can cold water possibly improve my mood
The shock of cold water triggers a flood of moodboosting neurotransmitters like noradrenaline and endorphins which can help reduce feelings of stress and anxiety and create a sense of wellbeing

6 Can a cold shower really help with muscle soreness
Yes Cold water causes your blood vessels to constrict which can reduce inflammation and swelling This helps speed up recovery after a workout by flushing out metabolic waste

7 How does it boost the immune system
Exposure to cold may increase your bodys production of white blood cells These cells are your bodys defense army helping you fight off common illnesses like colds and flu

8 Ive heard its good for skin and hair Is that true
Yes Cold water helps tighten pores and cuticles which can prevent dirt from getting in This can lead to healthier shinier hair and less acneprone tighterlooking skin

Common Problems Practical Tips

9 Whats the best way to breathe when the cold water hits
The key is to control