Abstract
- Taking a cold shower is the easiest way to get started with cold therapy—it’s free, can be done every day, and requires no special equipment.
- In a large study (Buijze et al. 2016), people who took cold showers for 30 days had 29% fewer days of sick leave—though the number of sick days itself did not differ.
- The most immediately noticeable effects are alertness and a subjective sense of freshness; for muscle recovery, a real ice bath is more effective.
- After a tough strength training session, intense cold can slightly slow down muscle growth—timing is key.
Taking a cold shower is the easiest and most affordable way to get started with cold therapy: no ice bath, no chamber—just the cold tap. The best-known evidence comes from a large Dutch study (Buijze et al. 2016): Participants who took cold showers for 30 days reported 29% fewer sick days at work—even though they didn’t get sick any less often. So cold showers work, but not in the way many people think.
In this guide, you'll learn what cold showers really do for you, how to do them right, when to incorporate them into your workout routine—and what the limits are.
What are the effects of taking a cold shower?
Cold water on the skin triggers a series of reactions: breathing briefly quickens, the heart rate increases, and blood vessels constrict. Many people feel a surge of alertness and freshness afterward. It is precisely this effect that is the main reason people take cold showers.
To be honest, here's what's been proven and what hasn't:
- Alertness & subjective feeling of freshness: Easily recognizable and reported by many.
- Fewer sick days: The Buijze study found a 29% decrease—although the actual number of sick days remained the same. This effect reflects a change in behavior rather than fewer infections.
- Muscle recovery: A cold shower is too short and not intense enough to provide a significant recovery effect—an ice bath is more effective for that.
In short: Cold showers are a powerful way to wake up and establish a routine, but they are not a medical cure. If you have health issues, seeking medical advice is the right course of action.
Here's How to Take a Really Cold Shower
1. Start warm, finish cold
A tried-and-true way to get started is the "warm-to-cold" method: Take a shower at a normal warm temperature, and at the end, switch to cold for 30 to 60 seconds. This way, you'll gradually get used to the sensation.
2. Breathe calmly
The initial cold shock causes your breathing to quicken. Breathe slowly and deeply—this will help you stay calm and tolerate the cold better.
3. From the bottom up
Start with your feet and legs and slowly work your way up to your torso and neck. This makes the transition more comfortable.
4. Build Up, Don't Overdo It
Start with short intervals and gradually increase the duration over the course of several weeks. It doesn't take more than a few minutes.
A cold shower, an ice bath, or a contrast bath?
| Method | Stimulus | Best for |
|---|---|---|
| Taking a cold shower | Short, moderate | Wakefulness, Daily Routine, Getting Started |
| Ice Bath | Intensive, full-body | Targeted Recovery After Exercise |
| Contrast Bath | Hot/Cold Switch | Blood Circulation, Relaxation |
A cold shower is an easy way to get started—but if you want to specifically use the stimulus for muscle recovery, there’s no getting around a real ice bath. If you enjoy alternating between hot and cold, you’ll find more details in the article on contrast baths.
Timing: Taking a Cold Shower Before and After Your Workout
If you want to build muscle, it's worth taking a closer look at the timing:
- In the morning or during the day: Ideal for an energizing effect—and won't interfere with your workout.
- Immediately after a tough strength training session: Intensive cold exposure right after can slightly hinder your body's adaptation to the workout. If you're aiming to build muscle, it's best to wait a few hours after your strength training session.
- After a workout or on rest days: A cold shower is fine and pleasant then.
If you just want to feel refreshed or as part of your routine, you can take a cold shower anytime. The only time you should avoid it is right after an intense strength training session, if muscle growth is your main goal.
Common Mistakes When Taking a Cold Shower
- Too fast, too cold: If you start out at a freezing temperature right away, you'll often give up after a few days. Build up slowly.
- Hold your breath: Holding your breath during a cold shock makes it harder. Keep breathing consciously.
- Too long: More isn't better. A few minutes are plenty.
- If you have cardiovascular issues, just get started: If you have any pre-existing conditions, consult your doctor before use.
Buying Guide: From a Cold Shower to an Ice Bath
The great thing about a cold shower is that it costs nothing and you can start right away. If you find that the cold stimulus does you good and you want to use it specifically for recovery, an ice bath is the next step.
You can find suitable models in the SwedishCold Ice Baths category and in the Cryotherapy Collection. Additional recovery equipment is featured in the Regeneration Collection. As an authorized dealer, we provide honest advice and offer carbon-neutral shipping.
Frequently Asked Questions
Are cold showers really good for your health?
It can promote alertness, and a large study found fewer sick days. However, it is not a medical treatment—the number of days lost to actual illness did not change. If you have any symptoms, it is important to seek medical advice.
How long should I take a cold shower?
To start, 30 to 60 seconds at the end of a warm shower is enough. Over time, you can work your way up to a few minutes—that's all it takes.
Is a cold shower as good as an ice bath?
For alertness and routine, yes; for targeted muscle recovery, no. An ice bath surrounds the entire body with constantly cold water and is therefore a much stronger stimulus.
Should I take a cold shower after strength training?
It's fine for staying cool. If you want to build as much muscle as possible, avoid very intense cold right after strength training and wait a few hours.
Does taking a cold shower help with weight loss?
The effect on calorie expenditure is minimal and not a reliable way to lose weight. Diet and exercise are far more important for weight management.
Conclusion
Taking a cold shower is the easiest way to get started with cold therapy: it’s free, can be done daily, and is a powerful wake-up stimulus. The main proven benefits are a feeling of freshness and—according to a large study—fewer sick days; however, it is not a medical miracle cure. For targeted muscle recovery, an ice bath is the more effective choice. Start warm and gradually move to cold, and pay attention to the timing in relation to your strength training.
Are you thinking about switching from a cold shower to an ice bath? Talk to us —we'll give you honest advice.
Source: Buijze GA et al. (2016): "The Effect of Cold Showering on Health and Work: A Randomized Controlled Trial," PLoS ONE 11(9):e0161749.