6 Benefits of Cold Showers + How to Start


There’s no denying that the idea of taking a cold shower can be intimidating. The thought of stepping into a stream of icy water may send shivers down your spine, but if you’re looking for a quick and easy way to boost your overall health and wellbeing that has an array of science-backed benefits, cold showers might be just the ticket. From improving circulation to boosting mood and energy levels, here are just a few reasons why you should consider taking a cold plunge:


Improved Circulation


One of the main benefits of taking a cold shower is improved circulation. When your body is exposed to cold water, your blood vessels constrict, forcing blood to flow more efficiently through your body. (1) This increased circulation not only helps to reduce inflammation and promote healing, but the improved circulation can help your body better absorb nutrients from the food you eat by improving nutrient delivery to your cells. This effect of improved circulation also makes cold showers a popular remedy for sore muscles and joints. (2, 5, 6)


Increased Energy and Alertness


Another benefit of cold showers is increased energy and alertness. When you’re exposed to cold water you release a surge of adrenaline and other stress-response hormones. In turn, this can help to increase focus and mental clarity, making cold showers a great way to start your day or to help give yourself extra energy when feeling sluggish in the afternoon. (1,2)


Supported Immune System


Cold showers may also have a positive effect on your immune system. Studies have shown that exposure to cold water can increase the production of white blood cells (which help fight off infections and other illnesses). This increase in your natural defense system can help to strengthen immunity and make you less susceptible to illness.

A recent study showed a statistical reduction of 29% less sick days were taken by participants who took 30, 60, or 90 second cold showers for at least 30 days. Interestingly enough, the 30 second cold shower had similar effects as the 60 second and 90 second duration. (3) In addition, cold showers can help support detoxification by helping to stimulate the lymphatic system, which helps remove waste and toxins from the body.


Improved Skin Health


In addition to the internal benefits of cold showers, they can also have a beauty-boosting impact on your skin. Cold water can help to tighten pores, reduce inflammation, and improve circulation, all of which can lead to clearer, healthier skin. (2)


Reduced Stress and Anxiety


Undoubtedly, when you’re standing under that stream of cold water, you’re going to be present in the moment. You aren’t thinking about your to-do list or your worries when you’re focusing on staying warm and breathing through the experience of the cold water. This can be a great way to clear your mind and reduce feelings of anxiety and overwhelm. (1, 4)


Empowered Start to Your Day


Finally, when you step into that cold stream of water, you’re allowing your body to adapt to a new and uncomfortable situation. You’re testing your limits and proving to yourself that you’re capable of doing challenging things. This can help to boost your confidence and self-esteem, making you feel more empowered and in control of your life. (4)


Tips: How to Begin


Although the benefits of cold showers are numerous, it’s important to note that they may not be for everyone. Those who are pregnant, elderly, or have a medical concern should consult a healthcare professional.  For example, those with certain medical conditions, such as Raynaud’s disease or cardiovascular disease, should avoid taking cold showers or consult with a healthcare professional before doing so.

In summary, if you’re looking for a quick way to boost your wellness, consider incorporating cold showers into your daily routine. The good news is that according to research, you can begin to experience the benefits of cold showers with only 30 to 90 seconds under the cold stream of water.

To begin acclimating your body to a cold shower, start with a warm shower. At the end of your shower, gradually turn the shower from warm to cool to cold. Allow for the cold water to stream over your body for 30 seconds (15 seconds on the back and then turn and allow 15 seconds on the front). Once you can successfully experience 30 seconds of a cold shower, the next time you take a shower, increase the duration to 60 seconds. Gradually increase the length of time you spend under the stream of cold water up to 90 seconds. Once you have built up experience in the shower, you may be willing to try a  quick dip in a cold bath (a short duration of 30-90 seconds).

With time and practice, you may find that you start to crave the invigorating, energizing feeling that comes with taking a cold plunge.


What about Cryotherapy Chambers?


Also, you may be wondering about whole body cryotherapy chambers, which have become popular in recent years. In whole body cryotherapy, you get to experience extreme cold for a short amount of time (about 2-3 minutes).  You stay completely dry during a cryotherapy session.

According to research, benefits of whole body cryotherapy may include reduced inflammation, and improved feelings of well-being in those with autoimmunity. (7, 8)

Talk with your doctor if you are considering Whole Body Cryotherapy. Extreme cold poses risks.


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This information is being provided to you for educational and informational purposes only. It is being provided to you to educate you about healthy eating and living and as a self-help tool for your own use. It is not medical or psychological advice. This information is to be used at your own risk based on your own judgment.

For my full Disclaimer, please go to https://yourepicgenetics.com/index.php/disclaimer/




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  2. Esperland D, de Weerd L, Mercer JB. Health effects of voluntary exposure to cold water – a continuing subject of debate. Int J Circumpolar Health. 2022 Dec;81(1):2111789. doi: 10.1080/22423982.2022.2111789. PMID: 36137565; PMCID: PMC9518606.
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