What Are the Health Benefits of Cold Showers?

Goosebumps with benefits?

Sure, cold showers can feel like a rude wake-up call. But what if that icy blast actually did something good for you? According to family medicine physician Christopher Babiuch, MD, they might give your brain, body and mood a little jolt in the right direction — even if they’re not as intense as a dramatic cold plunge.

Why cold showers are good for you

Cold showers aren’t just about toughing it out. They may help with circulation, focus and mood — and they’re a more accessible way to try out cold immersion therapy.

Dr. Babiuch recommends easing into the habit slowly. Jumping straight into freezing water might be too intense for most people.

“Acclimating yourself to the colder temperatures over time makes a lot of sense,” he says. Try gradually lowering the temperature over a few days. Start warm, then slowly cool things down until you’re spending the last few minutes under cold water.

How long should you stay in? Dr. Babiuch suggests using the same general guideline as cold plunges: Start with five minutes and work your way up to 10 minutes max. And while there’s no perfect time of day, a cold shower in the morning might be just the thing to help you wake up.

Cold showers aren’t a magic fix, but they may support your body in more ways than you might think. Here are a few of the potential perks.

1. Improves circulation

That cold jolt you feel when cold water hits your skin? It kicks your circulatory system into high gear. Your body responds by sending blood to your core to protect vital organs, which, in turn, stimulates overall blood flow.

Better circulation means oxygen-rich blood gets delivered where your body needs it, helping you recover faster from workouts and potentially supporting conditions like diabetes or high blood pressure.

2. May improve your skin’s appearance

Increased blood flow from cold showers can help nourish your skin and clear out toxins. That’s a win for your skin’s health and glow.

It may also tighten your pores temporarily, which helps keep out dirt and oil, and could reduce acne or clogged pores. Splashing cold water on your face after cleansing is a quick, easy way to try this.

3. Increases focus and mental clarity

Cold showers don’t just wake up your body — they can refresh your mind, too. That initial shock triggers a wave of alertness that may help you feel more clear-headed and focused.

Research suggests that people feel more active, attentive and alert after cold-water immersion. Of course, that’s full immersion, but there may be an overall cold effect.

4. Helps with workout recovery

Cold showers might not beat an ice bath, but they may still help with muscle soreness.

“Some athletes use cold exposure after sports to aid in recovery,” says Dr. Babiuch. “Others do cold water swimming regularly for the benefits, plus exercise.”

5. Boosts your immune system

Taking cold showers may help you dodge catching the latest … well, cold. Proponents say icy showers may train your immune system by activating stress responses that make your body more resistant.

Is there any truth to that theory? Possibly, according to one 2016 trial that found people who took cold showers called off work less often than those who didn’t.

6. Soothes localized pain

Just like an ice pack, a cold shower can help take the edge off pain. Some people find that cold water helps with headaches, sore muscles or even insect bites.

While not a replacement for pain meds, it may offer short-term relief, especially for post-workout soreness. For a tension headache, try standing in a dark shower under cool water for a calming reset.

7. May increase metabolism

Your body works harder to stay warm in cold water, which means a temporary boost in calorie burn. That uptick in metabolism might support your overall fitness goals — just a little.

But don’t expect major weight loss from cold showers alone. “Cold showers aren’t going to be your best route to weight loss,” clarifies Dr. Babiuch. Consider it a small bonus, not a strategy.

Risks of taking a cold shower

Cold showers aren’t for everyone. While they’re generally safe for healthy people, certain conditions can make them risky. According to Dr. Babiuch, it’s important to listen to your body and avoid pushing past your limits.

Cold showers may not be a good idea if you:

• Have heart disease or a heart condition. The sudden exposure to cold can spike blood pressure and heart rate, potentially leading to irregular heartbeat (arrhythmia).
• Experience cold shock symptoms. These may include intense stress or fear, gasping, difficulty breathing, rapid heart rate or dizziness. If this happens, end your shower and warm up.
• Feel overwhelmed or lightheaded. Because you’re in a controlled home environment, it’s easy to adjust the water temperature or step out if needed.

Bottom line: Always ease into cold showers, especially if you’re new to them. And if you have any medical concerns, check with your healthcare provider before making cold showers part of your routine.