Cold Showers vs Hot Showers: Health Benefits Backed by Science

Showers are part of our daily routine, but they may have health benefits beyond cleanliness. Research indicates that showers can provide mild stress relief and refresh the body beyond just improving cleanliness. However, the extent of these effects varies, and individual responses may differ.

What benefits can the shower temperature offer? Your shower temperature could affect your mood, health, and overall well-being. 

Cold and hot showers have unique benefits—and risks—and choosing the right one for you can be a simple yet powerful way to support your health. In this guide, we’ll explore the science, benefits, and best practices behind hot and cold showers so you can make an informed decision.

[signup]

Why Shower Temperatures Matter

Beyond how it feels on your skin, shower temperature can influence your body’s functions. Warm water may help with muscle relaxation, while cold water exposure is associated with temporary increases in alertness. It may also support a healthy inflammatory response and even support mood and metabolic health. 

However, responses to temperature vary by individual, and more research is needed to fully understand the long-term effects.

Cultures worldwide have used hot and cold water for healing and wellness for centuries—from the icy cold plunges of Nordic countries to the hot springs of Japan.

By understanding how hot and cold water interact with your body, you can tailor your showers to your specific needs—whether that's recovering after exercise, improving your mood, or preparing for a good night’s sleep.

What Counts as a Cold or Hot Shower?

Before diving into the benefits, let’s define what we mean by "cold" and "hot" showers.

Cold Showers

While a cold shower often means anything below 70°F, temperatures often range from 50°F to 60°F, although research is often done on temperatures mirroring those in colder parts of the world, where cold water immersion is common; in these settings, “cold water” may be kept closer to 50°F. 

These showers feel brisk and refreshing and might make you want to step out as quickly as you stepped in!

Occasionally, warmer temperatures up to 77°F are used as cold water applications, although the health benefits are not as marked. 

Hot Showers

One research paper states that a therapeutic hot shower usually ranges from 104°F to 108.5°F. These soothing showers steam up the bathroom and feel cozy and comforting, although they may take a minute to get used to!

How Your Body Reacts to Hot and Cold Showers

Our bodies are built to adjust their inner workings to various temperatures; they do this by releasing certain chemicals and activating the autonomic nervous system (the sympathetic and parasympathetic nervous systems are the main branches of the autonomic nervous system). 

Cold Showers and Your Body

Cold exposure triggers the sympathetic nervous system, your body’s “fight or flight” system, temporarily increasing heart rate, blood pressure, and metabolic activity. Some studies indicate that it may influence levels of norepinephrine and dopamine, but individual responses vary, and more research is needed to confirm long-term effects.

At the same time, levels of some hormones, like cortisol, tend to decrease, and more urine is produced. These changes get stronger as the water gets colder, showing how the body works to stay warm and adapt to the cold.

Cold application also causes vasoconstriction, where blood vessels tighten, helping reduce swelling and inflammation.

Hot Showers and Your Body

In contrast, hot water exposure, such as during a hot bath or shower, activates the parasympathetic nervous system, helping the body relax. 

Hot water causes vasodilation, in which the blood vessels expand, increasing blood flow to muscles and tissues and possibly helping to flush metabolic waste. 

Because of these actions, hot showers may be helpful for relieving muscle tension, improving circulation, and calming your mind.

Cold Showers: Benefits and What to Know

Cold water provides many health benefits, especially over time. However, cold showers may not be appropriate for everyone.

The Benefits of Cold Showers

Cold showers might not sound appealing initially, but their benefits go far beyond waking you up in the morning.

Mental Health and Mood Boosting

• Endorphin Release: cold water triggers the release of endorphins, the body's feel-good chemicals. This can help support a balanced mood.

• Stress Relief: while the initial cold shock might feel stressful, regular exposure can train your body to handle stress better over time.

• Mood Support: cold showers may help people struggling with depression to feel subjectively better over time, possibly due to sympathetic nervous system activation and release of the brain chemical norepinephrine. It may also help relieve anxious feelings and promote feelings of well-being. 

Physical Health Benefits

• Post-Exercise Recovery: cold showers may help athletes recover. They reduce muscle soreness and inflammation by decreasing blood flow to swollen areas, speeding up recovery.

• Boosting Immunity: research suggests that cold showers may support a healthy immune response by promoting better circulation and lymphatic drainage.

• Metabolic Health: cold water exposure may improve metabolism, enhance insulin sensitivity, support healthy immune function, and reduce stress, though further research is needed.

Risks and Precautions

Cold showers aren’t for everyone and can pose risks for certain individuals. Some reasons to be cautious include:

• Cardiovascular conditions: If you have a known heart condition, the sudden drop in temperature can put extra strain on your heart. While this risk is more common with full-body cold water immersion, it's important to be aware of the cold shock response—a reaction where sudden exposure to cold water can cause a rapid heartbeat, hyperventilation, and increased blood pressure. It may also trigger irregular heartbeats, which can be especially dangerous for those with existing heart issues or little experience with cold water exposure. If you have a cardiovascular condition, consult a healthcare provider before trying cold showers or other cold water therapies.
• Raynaud’s disease or circulatory issues: Cold exposure can cause painful blood vessel spasms and extreme artery constriction, making symptoms worse.
• Feeling unwell or extremely cold: If your body is already struggling to regulate temperature, a cold shower may make it harder to warm back up.
• Risk of hypothermia: Prolonged exposure to cold water can lead to hypothermia, particularly in older adults, individuals with low body fat, or those with impaired thermoregulation. While it’s unclear whether cold showers pose the same level of risk as full-body cold water immersion, caution is advised.

Tip: if you’re new to cold showers, start slow. To acclimate, try ending your normal shower with 10-30 seconds of cold water.

Hot Shower: Benefits and What to Know

Like cold showers, hot showers also provide benefits and come with their own set of potential risks.

The Benefits of Hot Showers

Hot showers are the ultimate comfort after a long day, but they offer more than just relaxation.

Relaxation and Stress Relief

• Muscle Relaxation: hot water soothes tight, tired muscles by increasing blood flow. It’s perfect after a stressful day or a challenging workout.

• Stress Hormone Reduction: repeated exposure to heat, as in sauna therapy, can lower cortisol (the “stress hormone”) levels. Hot showers may have similar effects on cortisol levels, which may help you feel calmer and happier.

• Sleep Support: a hot shower taken 1–2 hours before bed can improve sleep quality by helping you fall asleep faster and enhancing overall relaxation through its effect on body temperature regulation.

Skin and Circulation

• Hydration and Cleansing: hot water opens up your pores, which may help cleanse your skin more effectively. However, prolonged exposure can dry out your skin, so don't overdo it.

• Improved Blood Flow: by dilating blood vessels, hot showers may help reduce stiffness and improve circulation to areas of tension.

Risks and Precautions

While many risks of hot water application involve immersion into hot water baths, the risks and precautions can extend to hot showers. 

Avoid overly hot showers, as they may:

• Dry out your skin and scalp and may even cause skin damage.

• Cause dizziness, low blood pressure, or overheating, especially in hot and humid bathrooms.

• Aggravate inflammatory conditions like eczema or rosacea.

Tip: use a moisturizer or skin oil after hot showers to lock in hydration and prevent skin dryness.

Cold vs. Hot Showers: Which is Right for You?

So, should you crank the knob to cold or hot? It depends on your goals and lifestyle. Here’s a comparison:

Best for Mental Health

• Cold Showers: cold may energize your body by temporarily increasing metabolism, helping support a healthy mood, and may improve focus by activating the sympathetic nervous system.

• Hot Showers: relax your mind and prepare you for a restful sleep.

Best for Physical Recovery

• Cold Showers: ideal for promoting a healthy inflammatory response and relieving muscle soreness after a workout.

• Hot Showers can promote musculoskeletal health by increasing blood flow, relaxing stiff muscles, softening connective tissues, and relieving pain. This may enhance flexibility and prepare the body for physical activity.

Tailored Recommendations

• For Athletes: use cold showers after intense workouts to support recovery, but opt for hot showers before exercise to loosen muscles.

• For Stress Relief: choose a hot shower to relax and prepare for sleep or a cold shower to reset and energize.

• For Medical Conditions: always consult a doctor before using extreme temperatures if you have chronic medical conditions, especially if you have health issues like heart problems or skin conditions.

Combining Cold and Hot Showers: The Contrast Shower Method

Why choose one when you can have the best of both worlds? Contrast showers alternate between hot and cold water to maximize benefits.

How to Do a Contrast Shower

• Start with 3 minutes of hot water (around 95°F-105°F).

• Switch to 30 seconds of cold water (around 50°F-65°F).

• Repeat the cycle 2-3 times, ending with cold water.

Benefits of Contrast Showers

• Alternating between hot and cold water may cause temporary changes in blood vessel constriction and dilation. Some individuals find this practice invigorating, though its long-term effects require further study.

• Contrasting heat and cold may promote a healthy immune response. 

• Contrast showers may speed up recovery by flushing out waste products from muscles and may reduce delayed-onset muscle soreness (DOMS) after exercise.

• Contrasting heat and hold provides a unique mix of relaxation and invigoration.

Tip: contrast showers can be used after workouts or as part of your morning routine to feel both energized and refreshed.

Common Myths About Shower Temperatures

Let’s clear up some common misconceptions:

Myth: Cold Showers Burn a Lot of Calories

Fact: While cold showers slightly increase calorie burn due to thermogenesis (your body warming up), the effect due to cold showers is minimal.

Myth: Hot Showers Are Always Better for Relaxation

Fact: Overly hot showers can dry out your skin, which may leave you feeling uncomfortable and restless instead of relaxed.

Myth: Cold Showers Are Dangerous for Everyone

Fact: Cold showers can be safe for most people when done gradually and not for extended periods. People with any chronic medical conditions or those with acute illnesses should consult their doctor prior to starting cold water therapy.

[signup]

Key Takeaways

• Shower temperature affects health – Cold showers may boost mood and alertness, while hot showers can relax muscles and improve circulation.
• Cold showers benefits – May support stress resilience, mood balance, post-workout recovery, and immune function.
• Hot showers benefits – Can help with muscle relaxation, stress relief, sleep preparation, and improved circulation.
• Risks to consider – Cold showers may strain the heart or worsen circulation issues, while hot showers can dry skin and cause dizziness.
• Contrast showers – Alternating hot and cold water may enhance circulation and recovery but needs more research.
• Best for you? – Choose based on your goals: cold for energy and recovery, hot for relaxation and sleep. Consult a doctor if you have health concerns.