Are Cold Showers Good For You? The Research (And Expert Advice)

These days, ice baths and cold plunges are basically synonymous with the well-being industry, and many people use them as a biohacking staple for more energy, less anxiety, and heightened recovery. But while cold plunging may be life-changing for some, it’s certainly not accessible for all.

This begs the question—can we get the same benefits from just hopping in a cold shower?

“Cold exposure prompts an intense and immediate vasoconstriction followed by vasodilation, improving blood flow throughout all the organs,” says longevity expert and physician Darshan Shah, M.D.

This could be one of the reasons people seek out cold plunging for assistance in exercise recovery. (Cold does seem to reduce muscle soreness, though it's unclear if it benefits overall muscle function1.)

“Cold therapy can increase levels of norepinephrine, a neurotransmitter associated with vigilance, focus, and mood elevation,” Shah says. Taking a cold shower is an example of hormesis, or exposing yourself to short-term stress in order to help the body and mind become more resilient over time.

One 2023 study published in the journal Biology suggests that short-term, whole-body cold emersion may have integrative effects on brain functioning2, contributing to the reported improvement in mood. In those who participated, the after-effects of a cold bath included feeling more alert, attentive, proud, and inspired, while feeling less distressed and nervous. 

“Exposure to cold can increase metabolic rate and activate brown adipose tissue, aiding in weight management,” Shah notes. 

One 2022 study published in the International Journal of Circumpolar Health backs up this claim. Researchers state, “[Cold water emersion] seems to reduce and/or transform body adipose tissue3, as well as reduce insulin resistance and improve insulin sensitivity.”

These benefits combined may have a protective effect against cardiovascular, obesity, and other metabolic diseases and could have an overall disease-prevention effect, researchers explain. 

Many cold plunging experts, such as "The Iceman" Wim Hof, call on the power of breath when facing frigid waters.

On a previous episode of the mindbodygreen podcast, Hof explained that breathing is actually the most important part of cold exposure. Breath teaches you how to regulate stress in your body and your mind, and stay calm in extreme conditions, he explained.

The more you expose your body to the cold and breathe through it, the more likely you may be to rely on breath during other stressful situations. 

“While direct links to longevity are complex and multifaceted, cold therapy's potential to reduce inflammation and stress at the cellular level might contribute to longer, healthier life spans,” Shah explains. 

Cryotherapy can positively impact the health and appearance of hair and skin, too. Cold water seals down the hair cuticles and helps lock moisture into the strands themselves (plus, it helps the scalp retain its moisture since hot water can famously strip its precious oils). "The cool water temperature closes and strengthens the hair cuticle, which can result in stronger, healthier hair over time," celebrity hairstylist Andrew Fitzsimons previously told mindbodygreen. 

Some research related to cold water immersion is specifically focused on cold plunging and staying submerged in cold water or a cold chamber for a few minutes. Other studies, however, have shown that cold showers are also a legitimate cryotherapy method. 

Mark Harper, M.D., Ph.D., a cold therapy expert and consultant anesthetist at Sussex University Hospitals, agrees with the sentiment that cold water emersion is inclusive of showers, too. 

“You’re going to have the same effect as getting in the sea really [or the lake or pool] with the shower. You’re not getting cold as quickly, so it’s just coming on gradually,” he said on a previous episode of the mindbodygreen podcast. 

Mutahir Farhan, M.D., an internal medicine physician and member of The Vitamin Shoppe’s Wellness Council agrees, but notes the setting is important. 

“The optimal temperature for cold therapy is generally between 50° to 59° Fahrenheit (10° to 15° Celsius),” Shah suggests, adding, “This range is effective for eliciting the cold shock response without posing a significant risk to health.” You can let some water flow into a cup and measure it with a thermometer for an exact reading.

Shah calls out that individual responses to cold can vary based on factors such as sex, body composition, acclimatization levels (i.e. how often you expose yourself to cold), and personal health, so adjustments in temperature may be necessary. 

For example, exercise physiologist and nutrition scientist Stacy Sims, Ph.D. noted on a previous episode of the mindbodygreen podcast that women begin to shiver sooner than men. Thus, they can keep their cold plunge at a temperature on the higher end of the spectrum, around 55° or 56° Fahrenheit.

Of course, the exact temperature you choose will also depend on how long you plan on staying in—if you're taking a shorter shower, you may be able to handle a colder temperature. 

There is no universal recommendation for how long to stay in a cold shower—it depends on your goals. One study found that around 10 minutes of cold exposure is ideal for muscle recovery4 if you’re in that ideal range between 50° to 59° Fahrenheit. For brain health benefits, you may not need to exceed five minutes2. Other protocols say that 2-3 minutes in a cold shower is plenty. Gradually work up to these times and keep your showers shorter if that feels better for your body.

In general, cold showers are a pretty safe well-being practice to try. That being said, you shouldn't use them as your only tool for mood regulation, energy, recovery, or any other benefit. You’d be wise to use cold therapy of any kind alongside complementary health practices.

If you are pregnant, breastfeeding, or have a heart condition, it’s best to skip cold showers until you get the okay from your physician. Farhan notes that some people with asthma may want to be wary as well, as a cold shower might exacerbate those symptoms. 3Folks with Raynaud’s syndrome and other circulation issues may want to avoid cold therapy too.

Every expert interviewed for this story stressed the importance of listening to your body when doing cryotherapy and exiting the shower or bath when you begin to feel adverse side effects (light-headedness, dizziness, or any kind of pain). Prolonged exposure can lead to hypothermia, so take the timer seriously and work your way up. 

Keep your water in the ideal temperature range (50° to 59° Fahrenheit) and limiting showers to 10 minutes maximum should reduce your risk of hypothermia. Ease into lower temperatures if you're new to the practice.

Cold exposure is a great example of a hormetic stressor that can benefit the inflammatory response, sleep, metabolism, and more. If you don't have access to a fancy ice bath or cryotherapy chamber, you can achieve some of the benefits of cold exposure by just taking a cold shower at home.

Just make sure that the water is cold enough, and engage your breath throughout to make the cold more bearable. Practice proper safety protocols to ensure that your cold shower stays good for you and doesn't veer into potentially dangerous territory.

The research on cold shower benefits is minimal, but promising. There have been documented benefits related to mood, circulation, muscle recovery, hair health, and more.