Are Cold Showers Good for You After a Workout?

Are Cold Showers Good for You After a Workout?


Taking a cold shower after an intense workout can have many benefits for the body, providing numerous health benefits that range from improved circulation and cell regeneration to reduced inflammation and delayed muscle soreness. Cold showers are also known to energize and invigorate you, creating a pleasant disparity that allows you to recover better. This article will discuss the advantages of taking a cold shower following exercise and how it can benefit your overall wellbeing.

Benefits of Cold Shower After a Workout

Taking a cold shower after a workout is becoming increasingly popular amongst athletes and fitness enthusiasts. It can help you to reduce inflammation, reduce muscle pain and improve your recovery time. There are many advantages to taking a cold shower after a workout, let’s take a look at some of them.

Improved Circulation

Cold showers offer a number of surprising benefits for those engaging in physical activity. One of the main advantages is improved circulation, as cold showers can help to reduce the effects of lactic acid on muscles. Lactic acid is produced when muscles become fatigued and builds up in our muscles after an intensive workout. Cold water helps to clear this away quickly, allowing the body to flush out this build-up and keep our muscles from becoming sore. Additionally, cold water has been said to promote improved blood circulation and reduce inflammation by constricting blood vessels. As a result, cold showers can be beneficial for relieving joint pain and muscle discomfort after physical activities.

Reduced Muscle Soreness

When it comes to reducing post-exercise muscle soreness, cold showers have been shown to be effective. Cold water therapy poses several benefits when taken after physical activity, including helping to reduce inflammation of muscles due to exercise and the pumping action of the circulatory system. When cold water contacts the skin, tiny blood vessels known as arterioles constrict rapidly, decreasing blood flow and allowing excess fluid and metabolic waste products to be removed from active muscles more quickly. This helps reduce stiffness and improves muscle recovery time. Studies also show that cold showers can help increase antioxidant levels in the body which supports cellular repair after exercise. Generally, if you are feeling strictness in your muscles then a 10-15 minute session with cold showers can help reduce them for lasting comfort and relaxation.

Reduced Stress and Anxiety

Showering after your workout can help to reduce the effects of physical and psychological stress on your body. Cold showers can be especially beneficial in this regard as they have been proven to offer numerous psychological benefits such as reducing stress and anxiety, improving mood, and calming the mind. By stimulating the release of hormones like dopamine, serotonin, and oxytocin (the “hug hormone”), cold showers can help to reduce feelings of depression, fear, and fatigue. Furthermore, studies have found that cold showers can also reduce inflammation caused by increased levels of cortisol released during a typical workout session. With regular use, taking a cold shower after exercise could greatly improve your overall mental health.

Improved Immune System

Taking a cold shower after a workout can be beneficial for improved overall health and wellbeing. Cold showers can shock the senses and body, causing quick reflexes that can stimulate an active immune system. Cold water reduces inflammation in the body which helps with quicker recovery from strenuous physical activity. The cold temperature on the skin has been shown to increase white blood cell counts due to the release of stress hormones, improving immunity even after one session. This improved immune system makes for easier workouts in the future and recovering quicker from ones we recently completed.

Risks and Precautions

Cold showers have many benefits, including improved circulation, increased immunity, and better stress management. However, there are some risks and precautions to consider when taking a cold shower after a workout. These include blood pressure changes, hypothermia, and dizziness. Before taking a cold shower after your workout, you should take note of these risks and make sure you are taking the proper precautions.


Hypothermia is a potential risk associated with cold showers after a workout. Taking very cold showers or baths can cause your body temperature to drop and result in a serious case of hypothermia. To avoid this risk, it’s important to limit the time spent in the shower, especially if you are already sweaty or coming in contact with icy water.

When taking a cold shower after exercise, you should keep your body temperature close to normal by not staying wet for too long and drying off well afterward. Make sure you are always wearing appropriate layers for outdoor activities; for example, wearing lightweight clothing such as synthetic fabrics that wick away sweat from your skin. As part of regular post-workout recovery protocols, remember to drink plenty of water during your session and afterward. Lastly, check in with your physician if you feel abnormally cold or experience signs of hypothermia while taking post-workout showers. This could be an indication of an underlying condition or an adverse reaction to the cold water.

Skin Irritation

Skin irritation is a potential risk of taking a cold shower after a workout. Taking an icy-cold plunge or standing under cold shower spray can cause itching, redness, and breakouts on skin that is already warm from exercise. Additionally, those with psoriasis or eczema should exercise caution before cooling off with cold water due to their pre-existing skin conditions – for these individuals it might be better to take shorter, lukewarm showers instead. To remain safe and minimize the chance of experiencing skin irritation, fitness experts suggest wearing a wetsuit or waterproof clothes to cool down more slowly and bring the body’s temperature back to normal without causing unnecessary discomfort.

Increased Blood Pressure

Cold showers can increase your blood pressure, especially if they are taken shortly after exercise. When you take a cold shower after exercising, there is an initial drop in your heart rate. This decreased heart rate causes lower arterial pressures, which can lead to a drop in the systolic and diastolic blood pressure. However, shortly after taking a cold shower, your body will respond by increasing your heart rate and blood pressure. This is often referred to as the stress response and is important for helping you maintain healthy blood pressure levels overall. While these increased pressures may be beneficial for some individuals, it can be dangerous for those who have existing cardiovascular conditions such as hypertension or high cholesterol levels as it could make their symptoms worse. Therefore it is important to always consult with a physician before participating in any activity involving cold water therapy or extreme temperature changes.

How to Take a Cold Shower

Taking a cold shower following an intense workout has some great benefits. Studies have shown that it can decrease muscle soreness, speed up recovery, reduce inflammation, and even boost the immune system. Aside from the health benefits, a cold shower can also provide an energizing feeling. But how exactly should you take a cold shower? Let’s discuss the best way to do so.

Start Slowly

If you’re new to taking cold showers, it may be best to start off slowly rather than immediately jumping in the shower with the water running cold. To get your body used to the temperature change and prepare your muscles for a more sustained cool down period, start by turning the shower on at a tepid temperature. Once you’re comfortable and your body has adjusted, you can turn the dial to cold and let it run until it’s as cold as you can tolerate. You may need to adjust this process over several days before taking showers at an entirely cold setting. For extra intensity, try training yourself to progressively tolerate colder temperatures over time by changing regular hot showers into tepid-cold showers and then entirely cold ones.

Work Up to a Cold Temperature

It is important to start with a warm shower first, then slowly work toward a colder temperature. A good way to do this is to set the temperature of the water at a comfortable level for your body and use your hands to mix the cold water in until the shower becomes cooler and cooler. It’s also helpful to stay within safe temperatures: most experts suggest that the ideal water temperature for taking a cold shower should be between 59°F/15°C and 68°F/20°C.

If you find that starting off with cooler temperatures isn’t really feasible or enjoyable, another option is slowly decreasing the temperature of your hot shower over time so that by the end it has become a considerably cooler experience. Doing this helps your body adjust gradually as opposed to shocking it all at once with an extremely cold shower.

Use Shower Gels and Soaps

Once you’re ready to take a cold shower, you will want to ensure that your skin is properly hydrated from the inside out with a shower gel or soap. Use just enough soap or shower gel to create a creamy lather—any more can result in your skin drying out over time. To help keep your skin hydrated and moisturized, use a mild and gentle shower gel or soap intended for sensitive skin. These products can help protect your skin from harshness and dryness, as well as prevent stripping away natural oils on the body. Fragrance-free gels are often preferred for cold showers because strong scents add an extra layer of intensity when the hot water is lacking.

When finishing up, gently pat down skin with a towel rather than vigorously rubbing it dry—this will also help preserve natural oils in the body after taking a cold shower. Make sure to end with plenty of moisturizing lotion or oil on any problem areas where dry patches occur, as they may be more prone to tightness after taking colder showers.


In conclusion, the benefits of taking a cold shower after a workout may be cumulative. Small drops in your core body temperature, release of endorphins, immune system boosting and enhanced circulation are just some of these benefits. However, it is important to keep in mind your individual dynamics when it comes to post-workout recovery. Exercise intensity and duration should also be taken into consideration, as well as individual comfort levels when determining whether or not taking a cold shower is the best option for you. Regardless of the style you choose to recover from your workout, make sure you stay hydrated and have adequate nutrition so that you ensure optimal muscle health and performance.

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