The Physical and Mental Benefits of Cold Showers

cold shower

Cold exposure is a method of body hardening, which increases your tolerance to stress and disease. Odds are you’ve heard whispers around the water cooler about different kinds of cold therapy techniques, from full-body ice bath emersion to cold showers. What we’ve found at The Manual, flipping through the leading studies in the subject, is that there isn’t one “right” way to get cool.

But there is an easy way.  If you’re not down with the frigid trend of cryotherapy tanks, over a decade’s worth of research points to the mental and physical benefits of lowering your bath nozzle below 70 degrees Fahrenheit. You can experience the mental and physical benefits of cold therapy with a two- to three-minute icy shower.

The practice has also been dubbed “The Scottish Shower” and “The James Bond Shower” (in the original Ian Fleming books, 007 staring his showers at a scalding temperature then lowering it to freezing), but cold therapy has been around for centuries; the father of medicine, Hippocrates, used cold water in treating serious illnesses. In the modern era, cold therapy has been associated with boosting mental dexterity and decreasing anxiety and depression.

What Does a Cold Shower Do to the Body?

Dutch athlete Wim Hof scored the famous nickname “Iceman” for withstanding extreme (we mean extreme) cold, which he attributes to his breath and mental control. The dude has his own empire now: the Wim Hof Method, which is centered around cold therapy .

“Both cold exposure and conscious breathing require patience and dedication … Armed with focus and determination you are ready to explore and eventually master your own body and mind,” says Hof’s website. He calls it “a practical way to become happier, healthier, and more powerful.”

man in shower
Carefully Chosen/Getty Images
Carefully Chosen/Getty Images

But how does it work? During cold exposure, your body attempts to maintain a normal temperature by increasing heat production and minimizing heat loss. This causes physical adaptations (i.e. shivering) and  responsive mechanisms, which induce metabolic and hormonal changes that alter your immune system. It also lowers your heart rate and lays the hammer on inflammation.

On the surface level, dermatologists say quick, cold showers are best for your skin health and promoting blood flow. A deeper look shows that cold water can lower the temperature of damaged tissues while improving circulation and speeding up muscle recovery. Long-term cold shower practice has been proven to increase your metabolism and ability to burn fat through thermogenesis.

Try it: If you’re thinking of starting cold therapy for post-workout muscle recovery, one researcher suggests taking a 24-minute cold bath that is 50-59 degrees Fahrenheit. 

Does It Have to Be 100 Percent Cold Water?

Nope. Experts in the field believe alternating between hot and cold temperatures drives oxygen and nutrients to your organs, promoting detoxification and decreasing blood lactate concentration, which quickens muscle recovery. This is great news, considering some believers in extreme cold therapy advocate for dunking your body into freezing water while holding a 20-pound ice block to your chest. Uh, no thanks.

A 2016 report found that taking quick 30- to 60-second hot-to-cold showers actually decreased the number of sick days taken from work and improved self-perceived quality of life and work productivity in those studied. Researchers even compared the health benefits of a routine cold shower to the effects of regular physical activity. (So, if you need an excuse for skipping leg day …)

Meanwhile the one-two punch of both routine hot-to-cold showers and regular exercise cut sickness absence by over 50 percent.

Do You Get Used to the Cold?

It is 100-percent not a myth that cold showers suck during the 30 seconds to three minutes they’re happening. However, step out of the bathroom and you’ll feel a perceived increase in energy level. Subjects in aforementioned study compared it to a boost of caffeine.

This is all mental, of course, which is another reason you should be taking cold showers.

How Does Cold Water Make By Brain Stronger?

Dr. Rhonda Patrick’s report on “Cold Shocking the Body” shows that ice baths and showers increase the release of norepinephrine, a hormone that works to calm you down, to the blood. It also effects your mood, vigilance, focus, and attention.

man taking a bath
moodboard/Getty Images
moodboard/Getty Images

Another study that focused specifically on the use of cold water for the treatment of depression suggests that exposure to cold activates our sympathetic nervous system and increases the levels of beta-endorphin and noradrenaline. “Additionally, due to the high density of cold receptors in the skin, a cold shower is expected to send an overwhelming amount of electrical impulses from peripheral nerve endings to the brain, which could result in an anti-depressive effect,” say researchers.

They point out that some depression may be caused by a lifestyle that lacks the physiological stimuli experienced by primates during evolution, such as “thermal exercises” like cold swims, that promote these brain functions.

Try it: Take a two- to -three-minute cold shower below 68 degrees Fahrenheit. “Cold showers seem like a good way to exercise self-control,” Dr. Roy Baumeister, a professor of psychology and head of the social psychology graduate program at Florida State University, tells The Manual. “Doing this regularly will improve your self-control in other domains. Cold showers build character.”


From the Office to the Trail, Here’s the Best Dual-Purpose Work Gear

Suits are tough to hike in and fast-drying nylon hiking pants don’t usually fly at the office. So what do you wear to be ready for a day of work, adventure, and a dinner out?
Food & Drink

3 Healthy Tailgating Recipes That Don’t Sacrifice Flavor

Put down the wings and nachos this week. These tasty snacks are lighter and more nutritious than the average football season fare.
Fashion & Style

Burn Your Snuggie and Get Yourself One of the Best Men’s Bathrobes Instead

Pick between styles loved by mountain men, island-hopping billionaires, and modern minimalists.

Aesop x Rimowa Köln Travel Kit Is the Dream Dopp Kit

This isn't your average, everyday, run-of-the-mill travel grooming kit.

Hair Loss Treatments for Guys Who Want to Keep Their Thinning Hair

Losing your hair sucks. Between genetic predisposition for male pattern baldness and other outside factors, what's a dude to do?

What Is Movember: Why You Should Grow Your Mustache for a Good Cause

The goal of Movember isn’t to conserve razors. It’s to make a difference by raising awareness and funds for prostate cancer, testicular cancer, mental health, and suicide prevention.

Dry Scalp? Try the Best Dandruff Shampoo for Men and Eliminate White Flakes

Getting rid of dandruff isn't easy, but the first step is finding the best dandruff shampoo that suits you and your scalp.

8 Best Beard Grooming Kits for the Modern Beardsman

You can fix all of your beard problems with just one purchase.

How to Maintain Your Silver Fox Looks and Own Your Age

Don’t freak out if the premature (or right on time) gray is setting in. Just follow these tips to make your platinum years your best ever. 

Best Men’s Body Wash and Bar Soaps for Ultimate Hydration

With hydrating body washes and bar soaps, you can skip the after-shower lotion routine.

Attractive at Any Age: Skincare for Men in Their 20s, 30s, 40s, and Beyond

Age gracefully from beautiful boy to handsome silver fox with the best skincare for men at any age.

These Gyms Have the Best Grooming Products and Amenities

A good gym will have enough great grooming goods to relieve you of a kettlebell’s worth of product from your gym bag.

Never Neglect Your Nethers Again with Ballsy’s Line of Ball Care Products

Hygiene is undoubtedly important, but the proper cleansing routine for your undercarriage is even more crucial.