Cold water immersion, popularized through various media, is celebrated for its potential health benefits, including enhancements in heart health, muscle recovery, and stress reduction. This practice, part of a broader category known as cryotherapy or cold therapy, encompasses several methods—ice, water, and air—used for medical and therapeutic purposes. Examples include cryosurgery for lesions, ice packs for swelling, and ice baths for exercise recovery or stress relief.
Historically, cold water immersion dates back to ancient Greece, contributing to a rich body of research on its benefits. Today, modern proponents question whether cold showers, a more accessible version, offer similar advantages.
“The research is very, very thin as it pertains to cold showers itself,” noted Dr. Corey Simon, an associate professor at Duke University and senior fellow at the Duke Aging Center. Although there are numerous studies, including some with outdated methodologies and limited participant numbers, mostly involving healthy younger adults, the evidence remains inconclusive.
Nevertheless, experts have formulated theories on why cold showers might be beneficial based on existing scientific and anecdotal evidence. Dr. Simon believes that the primary benefits of cold showers stem from the psychological adaptation to stress.
“Folks don’t just go from zero to 60 in cold showers,” Simon explained. “They have to work up to them usually, so there is the element of your body being able to control being in a stressful environment.”
This perspective aligns with findings from an October 2022 study published in Current Psychology. Participants who took showers with temperatures between 50 and 57.2 degrees Fahrenheit (10 to 14 degrees Celsius) for up to a minute daily over two weeks reported reduced stress levels compared to a control group. These benefits were more pronounced when combined with a breathing technique involving deep breaths, exhalation, and breath holding.
Dr. Simon himself takes cold showers once or twice a week, claiming that this practice enhances his mental presence by forcing him to confront and process the discomfort.
Dr. Rachelle Reed, an exercise physiologist in Athens, Georgia, has noted improvements in mood and energy following cold showers. “You sort of feel a little bit elated, and that is thought to be due at least in part to that increase in neurotransmitters epinephrine, norepinephrine, and dopamine,” she observed.
The psychological benefits may also contribute to perceived pain relief, given that psychological distress is a significant pain predictor. Cold immersion can induce a temporary cardiovascular stress response—raising blood pressure, heart rate, and breathing rate. This hyperactivity can enhance blood flow as the body works to return to its normal state and warm up. Cold showers might induce similar effects to some degree.
However, individuals with cardiovascular issues, circulatory problems, conditions like Raynaud’s disease or neuropathy, or diabetes should consult a doctor before trying cold showers. Pregnant women, those who have recently undergone surgery, or those under the influence of alcohol or drugs should also avoid cold showers.
Dr. Simon emphasized the seriousness of these precautions, citing cases of death related to cold therapy.
In terms of immune system support, cold showers have shown some promise. A May 2014 study tested whether meditation, deep breathing, and cold showers could enhance immune responses in a small group of Dutch men. Participants who practiced these techniques exhibited fewer symptoms of bacterial infections and produced more anti-inflammatory chemicals in response to the infection.
Dr. Simon remains cautious about this finding, as recent research suggests that reducing inflammation might sometimes delay or impede recovery. The study’s results do not isolate the effectiveness of each technique—meditation, deep breathing, or cold showers.
Conversely, a September 2016 Dutch study found that participants who took cold showers for 30 to 90 seconds experienced a 29% reduction in sick days. There are also anecdotal reports suggesting that cold showers may reduce the frequency of illness.
Regarding fitness, cold showers can help alleviate muscle soreness but are not recommended immediately after resistance training. “The latest evidence suggests that you would not want to disrupt the inflammation process that comes after lifting,” Reed explained, noting that this inflammation helps muscles grow stronger and more efficient. She advised using cold therapy on rest days and acknowledged that while cold showers might temporarily boost metabolism, they are not linked to significant weight loss.
For those interested in trying cold showers, starting gradually is advised. Most studies use showers between 50 and 60 degrees Fahrenheit (10 to 15.5 degrees Celsius), but a thermometer is not essential. “I don’t use a thermometer and still experience benefits,” Simon admitted, although he recognized this as anecdotal.
Simon recommended easing into the cold water, starting from lukewarm temperatures. Begin with 15 to 30 seconds of cold exposure, then gradually increase the duration by 15 seconds every few weeks. Utilizing box breathing—inhale for four counts, hold for four counts, exhale for four counts, and hold for four counts—can help manage discomfort.
Both experts emphasize paying attention to your body’s signals and discontinuing the shower if necessary. While Simon and Reed do not guarantee that cold showers will universally enhance health, they suggest that in a stressful world, incorporating them could complement a healthy lifestyle supported by proper diet, hydration, physical activity, and sleep.