Generally, I’m not a fan of any “self-optimisation” project that involves an excess of suffering.
For instance, I’m still not convinced the benefits of ice baths are worth the pain (science seems to be with me on that one). I’m profoundly at peace with my choice to avoid the Berkeley Marathon, too – especially considering that the health benefits of running seem to be about the same at 10km a week as at longer distances.
So, I hope you’ll forgive me for being sceptical about the benefits of cold showers. For a while, it felt like unnecessary discomfort, be it from fasting or freezing plunges, was being pushed as the only way to boost our mood, health, and lifespan. And frankly, I have enough friction in my life already.
But recently, our boiler broke down, meaning I had no choice but to endure cold showers for several mornings in a row while waiting for it to be fixed. To my surprise, I have actually noticed a better mood and slightly less post-run pain.
Was that in my heatwave-addled head, or did I judge cold showers too quickly?
Here, we spoke to Dr Donald Grant, GP and senior clinical advisor at The Independent Pharmacy, to sort the fact from the fiction.
Are cold showers actually good for you?
“Cold water showers have attracted a lot of attention in recent years, and while some of the claims surrounding them are certainly exaggerated, there is some science to suggest they can offer genuine benefits for certain people,” Dr Grant said.
“The sudden exposure to cold water triggers the body’s stress response, increasing alertness and releasing hormones such as adrenaline and noradrenaline, which can leave people feeling more energised” and in a better mood, he added.
One paper suggested exposure to cold water could make you feel less anxious, though it said we’re not exactly sure how.
As for my muscle recovery, Dr Grant said: “There is evidence that cold exposure can help reduce inflammation and temporarily ease discomfort by narrowing blood vessels and limiting swelling,” though he stressed it’s no substitiute for science-backed staples like “adequate sleep, good nutrition and staying hydrated”.
Overall, the doctor told us, “Many of the broader claims that cold showers dramatically boost immunity, accelerate weight loss or significantly improve overall health are currently supported by limited or mixed evidence.
“While regular cold exposure may have some positive effects, the benefits are unlikely to be as dramatic as they’re often portrayed online.”
Good news, because I’m still very much looking forward to the return of hot water.
Is cold showering safe?
Not always, and not for everyone.
“Cold showers may be worth considering for generally healthy adults who enjoy them, particularly those looking for a natural way to feel more alert in the morning or support recovery after exercise.
“However, they aren’t essential for good health, and there’s no need for people to force themselves to endure them if they find the experience unpleasant,” Dr Grant stated.
And for people with cardiovascular conditions, uncontrolled high blood pressure or certain respiratory conditions, sudden freezing water can “temporarily raise blood pressure and place additional strain on the heart”.
Older adults and people who experience dizziness or feeling faint should also speak to a medical professional before making cold showers a habit, the GP added.
How can I begin taking cold showers?
If you want to give it a go, the key is to start slowly.
“If you’re interested in trying cold showers, it’s best to ease into them gradually rather than jumping straight into freezing water,” Dr Grant ended.
“Finishing a warm shower with 30 to 60 seconds of cool water and slowly increasing the duration over time is often a more comfortable and sustainable approach, while still allowing you to experience any potential benefits.”