It could reduce stress.
The mental and physical boost you get from a cold plunge or shower might also help reduce stress. “Cold exposure, especially when combined with techniques like the Wim Hof breathing method, may reduce stress,” Kuhlmann says. “Controlled breathing and mindfulness practices during cold exposure positively influence the autonomic nervous system.”
It can boost metabolism.
According to Kuhlmann, exposure to cold temperatures may “activate brown fat and increased levels of plasma adiponectin,” which can contribute to weight loss and management. Translation? Exposure to cold temperatures, such as in a cold shower, can activate the use of a special kind of fat in the body meant to burn calories for warmth, resulting in an efficient metabolism and a decreased chance of high blood sugar, diabetes, and/or hardening of the arteries.
It’s good for your hair and skin.
It’s not not important! Very hot water isn’t great for your hair or skin. “Hot water burns your scalp and hair, and causes dryness and damage,” says celebrity hairstylist Marc Mena. “You wouldn’t put your hands in boiling hot water, would you? Why would you do it with your hair?”
It can also result in hair color fading faster, and contribute to the formation of split ends. “Much like our skin’s exposure to hot water, hot water can cause hair dryness,” adds hairstylist Nick Stenson. “Hot water can rough up your hair cuticle, which can lead to more split ends.”
Cold showers vs. cold plunge
If cold showers and cold plunges share so many benefits, why bother cold plunging at all? “While cold showers can stimulate similar effects, a true cold plunge will provide you with more results, since your body is fully submerged in the cold water,” Dr. Paulvin explains.
Kuhlman agrees, noting that one of the biggest differences lies in the water temperature. “In homes, hot water heaters are standard, and unlike cold water conversion tanks, shower water doesn’t reach the same frigid temperatures as ice baths,” he says. “Colder temperatures, as experienced in true cold plunges, may induce physiological responses to a greater degree, potentially yielding more robust results.”
Regardless of the form, cold therapy triggers a physiological response that can lead to health benefits, as noted above. “The effectiveness of cold therapy ultimately depends on individual preferences,” Kuhlmann continues. “While some may find it more convenient and surprisingly relaxing to submerge themselves fully in a tub of ice water, others may prefer the simplicity of standing under a cold shower for three to five minutes. It’s a matter of what an individual believes works best for them.”
How to start taking cold showers
Just like with cold plunges, you’ll want to start slow. “For beginners, start with a short duration. Try 10 seconds to one minute at the end of a regular warm shower,” advises Putsov. “Gradually, you can increase the duration of the cold part up to two to five minutes as your body adapts.”
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