The shock of cold water can stimulate the blood cells that fight off infection (leukocytes). One study in the Netherlands found that people who switched to cold showers for 30, 60, or 90 seconds for 90 days called out sick from work 29% less than people who didn't switch to cold showers.
Cold showers can help reduce inflammation, relieve pain, improve circulation, lower stress levels, and reduce muscle soreness and fatigue. Hot showers, meanwhile, can improve cardiovascular health, soothe stiff joints, and improve sleep. Understanding when to take a hot or cold shower is essential.
In general, two or three ice baths that last 10 to 15 minutes is a good weekly number to aim for. Keep in mind that you'll have to build up to 10 to 15 minutes over time.
Gasping for Breath & Rapid Breathing (2-3 Minutes or More)
Cold Water Immersion can trigger involuntary gasping, rapid breathing or hyperventilating due to the “shock” of sudden immersion. This uncontrolled rapid breathing can quickly create a drowning emergency if you inhale water and cannot stay afloat.
When you drink cold water, your body has to get more energy from your body in order to warm up the cool foods and liquids. This makes the digestive process take much longer than when you drink warm liquids and could lead to indigestion, constipation, and various other digestive issues.
After 30 days of cold showers, most individuals report feeling more alert, having more energy, having healthier skin and hair, improved mental health and resilience, improved circulation, and more. From my viewpoint, I noticed an increase in morning alertness every single day.
Cold showers aren't going to help you lose fat faster, increase your testosterone levels, boost your post-workout recovery, strengthen your immune system, or give you prettier skin or hair. 10-minute ice baths can reduce post-workout muscle soreness, but they can also impair muscle growth and strength gains.
Cold showers have been shown to have immunity, circulatory, energy, and mental health benefits. Some people might benefit from daily cold showers.
While warm bathing might cause a slight melatonin spike, ice bathing causes an even greater one. This is because scientists believe that melatonin production is stimulated not when the body heats up, but when it cools down.
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.
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.
When you shower with cold water, it does not strip your skin and hair of their natural oils. Cold water closes pores, which tightens the skin. It is also gentler on your hair and prevents hair fall.
Taking cold showers for a week may improve blood circulation, energy, immunity, and skin health, while reducing muscle soreness and inflammation.
Care is needed. Having a cold shower can be a bit of a shock. As mentioned above, it also stimulates the flight-or-fight response which increases heart rate and blood pressure. This can have a negative effect for those with heart disease as it could precipitate a heart attack or heart-rhythm irregularities.
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.
As well as flushing your muscles of toxins, making your post-workout shower a cold one also tricks your brain into making a speedier recovery. Cold water immersion effectively reduced muscle soreness and accelerated fatigue recovery, according to a meta analysis published in the journal Frontiers in Physiology.
Mental Health Benefits of Cold Showers
A chilly zap from cold water signals to your brain to release endorphins, the feel-good hormone. This may create: A decrease in depression symptoms and anxiety. Improvement in stress levels.
A cold shower can boost your mood, which is why it's often recommended as a morning activity in order to help you be refreshed and energetic for the rest of the day. However, it may also help you at night because cold showers tend to increase your endorphins or feel-good hormones.
Drinking room temperature water is necessary for the digestive process, however, drinking chilled water can lead to constipation. The reason is when you drink chilled water, the food solidifies and hardens when passing through the body. The intestines also contract which is one of the major causes of constipation.