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?
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.
Additionally, taking a cold shower can help boost your metabolism, leading to even more calories being burned during the day. Therefore, it is possible to burn even more than the average 50 to 100 calories in a single cold shower, especially if the water is cold enough.
Cold showers can help reduce inflammation, relieve pain, improve circulation, lower stress levels, and reduce muscle soreness and fatigue.
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.
Using cold showers (cold water immersion, or CWI, in research), long-term, will attenuate the anabolic signaling that occurs in muscles2 through the reduction of inflammation. I.e., you will decrease your ability to build a maximum amount of muscle, which directly contradicts the goal of building muscle.
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.
The idea that drinking cold water must burn more calories developed from the belief that our bodies expend energy to warm up. It is true that your body will work to raise its temperature to 98.6 degrees Fahrenheit, but it will only expend about eight calories to do this.
A cold shower in the morning will boost your metabolism. When you expose your warm body temperature to Icy cold water, it works hard to maintain its core temperature, resulting in your body burning calories. Cold water can provide long-lasting results to your body's immune, lymphatic, circulatory and gut health.
Taking a hot shower would do the job well too! According to a study conducted by Dr. Faulkner in a London based university, it has been observed that you can actually burn just the same amount of calories as a rigorous 30-minute walk or jog session.
Lowered Body Temperature
When you take a cold shower or spend a few minutes in your cold plunge, your body's temperature will dramatically decrease. As a result, your body will release chemicals—such as melatonin—which researchers believe induces sleep.
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) 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.
As your body scrambles to protect its core temperature, it progressively cuts off blood flow to non-essential muscles. Unfortunately, muscle and nerve fibers don't work well when cold. You become progressively weaker and you become exhausted more rapidly.
It's also possible to overdo the cold. "If the water temperature is too cold, below 10°C, and you take a long shower, you can get hypothermia. I recommend cold showers between 10°C/50°F and 16°C/60°F," Green says.
According to a study by researchers at Virginia Commonwealth University School of Medicine, taking cold showers for two to three minutes, once or twice a day (preceded by a five-minute 'adjustment period' of slowly cooling water) could help to relieve symptoms of depression.
Lukewarm water is advisable to wash your face with, but cold water has its benefits, too. Cold water tightens the appearance of your skin, so it may make you look renewed and refreshed. It also helps boost your circulation, which can help give your skin a healthier appearance, albeit temporarily.
Cold water can help close pores, preventing dirt and bacteria from getting into the skin. Cold water can also help to reduce inflammation and redness in the skin. Cold showers can increase circulation, which gives your skin a healthy glow.
Cold showers might not improve sleep because of cold water's stimulating properties. Cold water immersion raises levels of cortisol and norepinephrine. View Source . Cortisol is involved in boosting alertness levels, and consequently, cortisol levels.
Cold showers aren't a hot shower alternative
They're more like lifting weights or running marathons, except you get the benefits in five minutes, not two hours.
Keep it short: When first trying cold showers, aim to spend no more than 30 seconds under the cold water. You can increase the time as your body adapts. Ease in: Instead of jumping into a cold shower, start with the water warm, then gradually adjust the temperature downwards.