Cold Shower Vs. Hot Shower: Benefits, Post-Workout, And More

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HealthlineSubscribeCold Showers vs. Hot Showers: Which One Is Better?

Medically reviewed by Cynthia Taylor Chavoustie, MPAS, PA-C — Written by Sara Lindberg — Updated on July 19, 2024

Benefits of cold showers
Why we like hot showers
Cold vs. hot
The bottom line

Both cold and hot showers have pros and cons for your health. While cold showers may help prevent dry skin, hot showers can make your muscles feel more relaxed.

If your body craves a hot shower in the morning, you’re not alone. The majority of people crank the handle all the way up in order to feel a rush of warm water in the morning.

But did you know that cold showers should also have a place in your daily routine?

That’s right — cold showers. The ones you dread to take when you’re the last person to get up in the morning. But if you give them a fair chance, you might find that you actually like how you feel after taking one.

Regardless of how you feel about either type of shower, research shows that both hot and cold showers have health benefits you should be aware of.

What’s so great about cold showers?

Benefits of taking a cold shower include:

helps calm itchy skin
wakes you up
increases circulation
reduces muscle soreness post-workout
healthy hair and skin
possibly aids weight loss

Cold showers calm itchy skin

According to Adam Friedman, MD, if you have itchy skin or conditions that make you itch, cold showers may help you overcome the surge to scratch.

Cold showers help you wake up in the morning

When a cold spray of water hits your body, you may feel a bit of a shock. This can increase:

oxygen intake
heart rate
alertness

Cold showers increase your circulation

Improved circulation is one of the top reasons experts recommend cold showers.

As cold water hits your body and external limbs, it constricts the blood vessels on the surface of your body. This causes blood in your deeper tissues to circulate faster and helps you maintain an ideal body temperature.

In that sense, a cold shower has the opposite effect of a hot shower for someone with hypertension or cardiovascular disease, since exposure to cold temperatures triggers the circulatory system to reduce inflammation and can help prevent cardiovascular disease.

Cold showers help reduce muscle soreness after intense workouts

According to research published in 2023, cold water exposure can help reduce muscle soreness and fatigue after a tough workout.

Cold showers may help boost weight loss

Some research has shown that cold showers may aid in weight loss. It does this by helping your body more effectively burn fat and improve insulin resistance.

Cold showers give your skin and hair a healthy glow

Though scientific research is limited regarding the effect cold water has on your skin and hair, anecdotal evidence points to positive effects.

Wellness expert Dr. Jacqueline Schaffer, MD, said that cold water tightens and constricts the blood flow, which gives your skin a healthier glow.

Unlike hot water, cold water doesn’t dry out the sebum layer, a naturally lubricated barrier that provides protection for your skin and hair. This can make your skin and hair healthier over time.

Cons of cold showers

Cold showers might not be a good idea if you’re already cold, since the cooler temperature isn’t going to help warm you up by any means. It could actually make you even colder and increase the amount of time it will take for your body to warm back up.
They may not be a good idea if you’re sick, either. Initially, the cold temperature might be too hard on your immune system, so it’s best to ease into the cooler temperatures.
Because much of the research on the benefits of cold showers is limited, it may not be worth trying them if you hate cold water in the morning.

Why do we like hot showers?

If you have difficulty relaxing or falling asleep at night, you might be tempted to take a hot shower to ease the stress of the day.

This is a common practice for muscle relaxation before going to sleep because hot showers activate the parasympathetic nervous system, which makes us tired, according to Keferstein.

Other benefits of hot showers include:

providing relief from respiratory symptoms
helping with blemishes
aiding muscle relaxation

Hot showers provide relief from cold or respiratory symptoms

Standing in a hot shower with the steam surrounding you has long been used as a natural remedy to reduce cold and cough symptoms. The heat from the water and steam can help to:

open airways
loosen up phlegm
clear out your nasal passages

Hot showers help with blemishes

Hot showers can help open up the pores of the skin, helping to release trapped dirt and oil.

Hot showers are good for relaxation

Being in hot water effectively helps relieve body tension and can help soothe muscle fatigue. In a survey, people reported less stress, pain, and fatigue, as well as better emotional and mental health.

Cons of hot showers

Hot showers can dry out and irritate your skin. Schaffer said the hot water damages the keratin cells located on the epidermis, the outermost layer of our skin. By disrupting these cells, it creates dry skin and prevents the cells from locking in moisture.
They can also worsen certain skin conditions. Higher temperatures make it easier for the skin to dry out and worsen conditions like eczema.
Hot showers can cause you to itch. Friedman said the heat can cause mast cells (which contain histamine) to release their contents in the skin and cause itching.
They can also increase your blood pressure. If you have problems with high blood pressure or cardiovascular disease, taking a shower that’s too hot can make these conditions worse.

So, which type is better?

There are obvious benefits to both hot and cold showers, so which should you choose?

In an ideal world, Friedman said you should take a lukewarm shower — so it’s tolerable — and apply a moisturizer to damp skin after bathing.

Another approach to try is what Keferstein describes as a contrast shower, which is an age-old technique developed by Dr. Sebastian Kneipp.

Get the water as cold as possible and stand in it for 1 minute. When the minute is up, you then change the water to as hot as you can handle for an additional minute. Alternate between 1 minute each of cold and hot for three to five cycles.

Keferstein said the health benefits come from the cold water constricting the blood vessels. This means all the blood will go to the middle of the body. The hot water will open the blood vessels, so your body can pump the blood completely through the muscles and organs.

The bottom line

You may have heard about the benefits of both cold and hot showers — so which is best?

Each type of shower has pros and cons, so the choice is up to you. You’ll want to consider your existing health conditions, lifestyle, and personal preferences when deciding which type of shower is right for you.

How we reviewed this article:

SourcesHistoryHealthline has strict sourcing guidelines and relies on peer-reviewed studies, academic research institutions, and medical journals and associations. We only use quality, credible sources to ensure content accuracy and integrity. You can learn more about how we ensure our content is accurate and current by reading our editorial policy.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9518606/
Espeland D, et al. (2022). Health effects of voluntary exposure to cold water – a continuing subject of debate.
Friedman A. (2018). Personal interview.
Keferstein G. (2018). Personal interview.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10335435/
Ortiz M, et al. (2023). Clinical effects of Kneipp hydrotherapy: a systematic review of randomised controlled trials.
Schaffer J. (2018). Personal interview.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9896520/
Xiao F, et al. (2023). Effects of cold water immersion after exercise on fatigue recovery and exercise performance--meta analysis.

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Medically reviewed by Cynthia Taylor Chavoustie, MPAS, PA-C — Written by Sara Lindberg — Updated on July 19, 2024

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