On a hot day, it might sound more appealing than in the middle of winter: cold water! However, taking a cold shower, or even an ice bath, has significant health benefits all year round. We believe it's absolutely worth sharing more information about this, so you can determine if it could be beneficial for you too!
Is cold showering healthy?
Taking an ice bath—or more accessible at home, a cold shower—stimulates your body and triggers an acute stress response. Acute stress is beneficial for the body, making you stronger and more resilient (not all stress is bad—chronic stress, on the other hand, should be avoided as much as possible).
This acute stress stimulus has a positive impact on your nervous system, promoting recovery and growth in the body. Regular cold showers subject your body to small doses of stress, helping you better handle other (chronic) stressors in life. Your nervous system gradually adapts to managing moderate stress levels, which can help you stay composed when facing real stressful situations.
Benefits of cold showering
Moreover, a cold shower enhances alertness, waking up your body and sharpening your focus. It encourages deeper breathing (preferably calm and steady), reducing CO2 levels in your body and improving concentration.
Simultaneously, taking a cold shower becomes a mindfulness exercise, forcing you to be present in the moment and maintain control. This requires a strong mind and can, therefore, boost your willpower, ultimately positively impacting other aspects of your daily life.
Taking a cold shower can also uplift your mood. Activating your sympathetic nervous system leads to the release of endorphins, creating a positive sensation.
Cold showering: morning or evening?
When you choose to take a cold shower, it's advisable to do so in the morning for the best effects. The cold stimulates your body to generate internal heat, providing you with strength and extra energy.
You can reap these benefits throughout the day! In contrast, taking a warm shower in the evening can help you relax and unwind as the warmth draws out tension, potentially improving your sleep.
Cold showers and weight loss
Research indicates that cold showers increase the number of white blood cells in your body, bolstering your immune system. Furthermore, the heightened metabolism resulting from exposure to cold water has a positive effect on immune responses.
Increased metabolism also stimulates the production of brown fat, a specific type of fat tissue that burns calories to generate energy. Embracing cold water exposure can contribute positively to weight loss efforts.
Cold showering after exercise
Many athletes are aware of the benefits of cold water for post-exercise recovery. After intense physical activity, immersing oneself in cold water can rapidly reduce body heat and inflammation, promoting recovery, reducing muscle soreness, and alleviating feelings of fatigue.
How long should you take cold showers?
Cold showers are a crucial component of the Wim Hof Method, which you may have heard of. For optimal health benefits, it's advisable to incorporate daily cold showers into your routine, gradually increasing the intensity.
If you're new to cold showers, start with a regular shower and finish the last 30 seconds with cold water. You'll find that you can tolerate the cold better over time, and eventually, you may even look forward to facing the chill under the shower or in an ice bath :-)
Getting started with cold showers
Curious about what this could mean for you but would like professional guidance? You can find it at Physicum! If you have any questions now, feel free to ask our personal trainers for advice.
