Should You Take a Cold Shower After a Workout?

Hitting the shower after a tough workout can be a relief, especially if that shower is a warm one. But have you considered turning the temperature to cold instead? Believe it or not, taking a cold shower after exercise may offer unique benefits for recovery and performance.

Cold showers after exercise can accelerate muscle recovery, reduce soreness and inflammation, boost metabolism and testosterone, and enhance mental resilience. However, cold exposure too soon after intense workouts may hamper muscle growth since it limits the inflammation needed to repair muscle fibers.

Finding the right balance means maximizing gains while speeding recovery. In this article, we’ll plunge into 12 specific advantages of post-workout cold showers (such as reduced soreness, boosted circulation, metabolism, and mental resilience).

We’ll also break down the science and suggest best practices on timing and water temperature. The sweet spot hovers around 50-60°F for 3-5 minutes.

Follow along as we explore in-depth how a brief cold shower could take your training to the next level. The shivers will be worth it, but you have to use this recovery tool at the right time and in the right way.

Let’s dive in!

Do Cold Showers After a Workout Help Muscle Growth?

Cold showers after a workout may negatively impact muscle growth.

Working out causes small tears and damage to muscle fibers. This triggers inflammation—the body’s healing response. Inflammation sends nutrients and blood to repair the muscles and is a key part of building bigger, stronger muscles after exercise.

However, cold showers reduce inflammation. This can be beneficial for easing soreness and speeding recovery after intense exercise. However, if cold showers are used too soon or too frequently after a workout, they may also reduce the helpful inflammatory response needed for muscle growth.

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A 2016 research study (1) looked at how cold water immersion impacts inflammation and recovery from exercise. It found that while cold showers help control acute inflammation after a workout, overusing them can interfere with the natural inflammatory process required for long-term muscle building.

The takeaway is that cold showers have a ton of benefits but should be used strategically if your main goal is gaining muscle mass. It’s best to avoid excessive cold exposure right after training sessions when inflammation levels are high.

Better yet, consider taking a cold shower before your workout rather than after. Studies show big surges of dopamine and Lutemizing hormone in men from pre-workout cold exposure can testosterone, mood, alertness, and performance throughout your training session.

12 Benefits of a Cold Shower After a Workout

1. Accelerates Muscle Recovery

Taking a cold shower after a strenuous workout provides several benefits that can speed up the muscle recovery process. The cold temperature causes vasoconstriction, which reduces inflammation that contributes to muscle soreness. It also helps flush out lactic acid and metabolic waste products that build up in muscles during exercise.

According to a 2021 study (2), cold water immersion therapy significantly improved agility, speed, power, balance, and sport-specific skills like dribbling and kicking in college athletes. The cold temperature helped reduce muscle fatigue and inflammation, allowing for faster restoration of physical performance.

Another study (3) found that cold water immersion after training lowered levels of creatine kinase, lactate dehydrogenase, aspartate aminotransferase, and alanine aminotransferase—all markers of muscle damage. Participants also reported less perceived muscle soreness compared to passive recovery. Immersion in cold water aided the recovery of muscle power and reduced damage from intense exercise.

2. Reduces Muscle Soreness and Inflammation

Jumping into a cold shower after a tough workout can help minimize the muscle soreness that often accompanies strenuous physical activity. The cold temperature constricts blood vessels, reducing inflammation and swelling in damaged muscle tissue. This leads to less pain and stiffness as your body recovers.

The cold water also helps flush out lactic acid that builds up in your muscles during exercise (3). Lactic acid, in particular, contributes to temporary muscle fatigue and soreness. Flushing it out faster can significantly reduce muscle soreness.

Additionally, the cold causes vasoconstriction, which reduces overall blood flow to the muscles. This limits inflammation, swelling, and further tissue damage in the microtears that occur in muscle fibers during a workout—also known as delayed onset muscle soreness (DOMS). Less inflammation equals less pain!

A 2015 study (4) supports these benefits. It found that cold therapy applied soon after exercising helped maintain muscle strength compared to no recovery method. Using cold 24 hours after the workout was even more effective for strength recovery than heat. The study also discovered cold treatments- whether applied right after exercise or the next day- provided superior pain relief versus heat therapy.

3. Boosts Metabolism

Cold showers can boost your metabolism by activating brown fat tissue and increasing calorie burn. Brown fat generates heat by burning calories and sugar.

Studies show that cold exposure from showers or ice baths turns on brown fat activity, allowing it to torch more calories. The colder the water, the greater the increase in metabolic rate.

One study (5) exposed mice to cold air, which activated their brown fat and doubled their calorie burn. Another study (6) found that immersing young men in 68°F water increased metabolism by 93%, while 57°F water spiked it by 350%.

In addition to jumpstarting brown fat, regular cold showers can help build up more of this beneficial fat over time. Having more brown fat leads to higher daily calorie burn. So making cold showers a consistent habit after workouts allows greater fat loss through the initial activation of brown fat and increased brown fat supply over the long term.

However, it’s important to note that the calories burned from a cold shower are relatively small and should not replace proper diet and exercise for fat loss.

4. Increases Testosterone

Cold showers after cardio or exercise can help boost testosterone levels in a few key ways.

First, cooling down the scrotum improves testosterone synthesis and sperm health. The scrotum hangs outside the body to stay slightly cooler than normal body temperature, usually around 95°F to 98.6°F. This cooler environment is ideal for testosterone production. Studies (7) show lower scrotal temperatures boost sperm volume, quality, and mobility, suggesting benefits for testosterone too.

Second, cold exposure causes a small temporary dip in testosterone levels. In response, the brain releases more luteinizing hormone to signal the testes to ramp production back up. One study (8) found that cold exposure after exercise slightly increased luteinizing hormone by 3.6%. However, in that same study, luteinizing hormone increased by a significant 22.1% when cold exposure was applied before exercise (see Cold Shower Before or After Workout?)

Finally, cold triggers the body’s stress response, increasing norepinephrine and dopamine. These brain chemicals kickstart a hormonal cascade ending in the testes releasing more testosterone to handle the “fight or flight” stress. While the testosterone boost is temporary, consistent cold exposure may help maintain higher baseline testosterone over time by activating this ancient stress adaptation mechanism.

For a deeper dive into the fascinating link between cold exposure and testosterone, be sure to check out our full article, “Do Cold Showers Increase Testosterone?”

5. Faster Heart Rate Recovery

Taking a brief cold shower following intense physical activity can accelerate the return of your heart rate to normal resting levels. One study (9) found that cold water immersion (50-68°F) following high-intensity cycling in heat led to faster heart rate recovery compared to passive rest.

This faster recovery is relevant for several key reasons.

• Reduced Cardiac Strain: An elevated heart rate after exercise signifies the heart is still working harder than necessary. Quickly reverting to baseline can minimize prolonged cardiac strain, potentially decreasing wear and tear and the risk of cardiovascular issues in the long run.
• Enhanced Thermal Regulation: Rigorous workouts often spike core body temperature, especially in the heat. Extended elevation can increase the chance of heat-related illnesses. Cold water immersion post-workout acts as a reset button, rapidly dropping temperature back to safer levels. This prevents potential issues while providing immediate rejuvenation.
• Readiness for Subsequent Activity: For individuals engaged in multiple bouts of exercise daily, fast heart rate recovery ensures the body is primed for the next session sooner. This is crucial when training sessions occur in quick succession, like in many sports.

6. Strengthened Immune System

Taking a cold shower after your workout may boost your immune system. An enhanced immune response can help the body resist common illnesses like colds and flu that often strike after intense training. Avoiding sickness disruptions allows you to stick to your workout routine and continue making progress.

A strong immune system also improves overall health and energy levels. Better health leads to faster recovery between workouts and lower injury risk – both of which enhance athletic performance.

Research indicates brief cold exposure may activate certain white blood cells and antibodies. The cold stress induces a short fight-or-flight response, releasing hormones that could stimulate your infection-fighting cells when immunity is weakened.

Cold showers also constrict then dilate blood vessels, improving circulation. This enhanced blood flow may distribute more oxygen, nutrients, and immune cells to infected areas needing defense.

A 2021 study (10) suggests that cold water immersion releases stress hormones that could potentially prime the immune system to respond more effectively to threats like injury or illness.

7. Improves Mood, Motivation, and Mental Clarity

Achieving fitness goals requires consistent motivation and mental sharpness. Cold showers after exercise provide mood, drive, and focus benefits to support training.

The cold triggers endorphin release, creating a euphoric sensation. It also boosts noradrenaline, alleviating depressive feelings. The cold shock activates the sympathetic nervous system for an energizing effect.

Conquering the cold gives an achievement rush, building confidence to take on challenges. Increased oxygen intake also combats post-workout fatigue.

Cold exposure improves circulation, delivering more oxygen and nutrients to the brain. It also reduces inflammation for better cognitive function and focus. The cold demands mindfulness in the moment.

A 2023 study (11) found short cold immersion increased positive emotions like feeling active, proud, and inspired, linked to enhanced brain connectivity in areas regulating attention, emotion, and self-control.

8. Increases Mental Resilience

Cold showers strengthen mental resilience by conditioning stress tolerance, discipline, adaptability, and self-confidence. These mental perks translate to embracing hard tasks, staying consistent, responding well under pressure, and setting and achieving challenging fitness and life goals.

By embracing the discomfort of cold water, you train your mind and body to better handle stress overall. This strengthened tolerance of adversity can transfer to persisting through challenging workouts and day-to-day situations.

Pushing past the initial urge to avoid cold showers builds mental discipline and commitment. This grit to regularly take on small challenges enhances your ability to stick to routines and protocols for the long haul.

Conquering the discomfort of cold showers also builds confidence in your ability to take on adversity successfully. This boost in self-efficacy can empower you to set ambitious goals and believe in your capacity to achieve them.

9. Improved Sleep Quality

Taking a brisk cold shower after your workout can promote relaxation and better sleep through several mechanisms.

The cold temperature helps lower core body heat, which initiates sleep since body temperature naturally drops before bedtime. Cold exposure also accelerates heart rate recovery following exercise, contributing to relaxation (8).

A study (11) found that short-term cold water immersion elevates positive emotions and reduces negative moods. These improvements in positivity before bed can facilitate restful sleep.

Additionally, research suggests cold exposure enhances the production of the sleep-regulating hormone melatonin. A 2018 study (12) discovered that cold temperatures significantly increased melatonin levels in hamsters during winter vs warmer months.

Better sleep quality then provides numerous benefits for health and fitness goals. As you sleep, metabolism-boosting hormones increase, allowing greater calorie burn. Improved sleep also lowers the hunger hormone ghrelin, minimizing unhealthy food cravings.

Sufficient rest also enhances insulin sensitivity and energy levels. This makes it easier to exercise consistently, make nutritious diet choices, and manage blood sugar.

10. Helps Re-Hydrate Skin After Sweating

When you sweat during a workout, your skin loses moisture and natural oils that keep it hydrated. Hot showers can worsen this dehydration by further stripping the skin. Cold water, however, constricts blood vessels and reduces inflammation, helping to lock in moisture after sweating.

Cold showers cause vasoconstriction, which narrows blood vessels in the skin. This decreases the surface temperature and reduces the evaporation rate of water from the skin, allowing it to retain more moisture. The cold also limits inflammation that can contribute to water loss.

Additionally, brief cold exposure strengthens the skin’s natural moisture barrier, making it more resilient against factors that dehydrate the skin. The cold is believed to stimulate sebaceous glands to produce more protective sebum oils as well.

A 2022 study (13) found that prolonged hot water exposure damages the skin barrier, leading to increased water loss. However, cold water caused less harm to the barrier. Researchers recommended using colder water to prevent skin dehydration, especially for those with inflammatory conditions.

While cold showers don’t directly rehydrate the skin, they can play a role in preventing further water loss after sweating by constricting blood vessels, limiting inflammation, preserving natural oils, and strengthening the moisture barrier.

11. It Gives You God-Like Energy

The intense cold of a shower shocks you into full alertness, washing away any sluggishness or fatigue. Like a jolt of lightning, it instantly energizes you, making you feel alive and ready to take on anything.

Cold exposure also constricts the skin, enhancing muscle tone and blood flow for a healthier, more defined appearance. The increased blood flow creates a healthy glow too. This amplified physical appearance compounds the rush of strength and confidence.

Additionally, brief cold showers trigger the release of feel-good endorphins, which create a euphoric “runner’s high” feeling. This natural biochemical reward, combined with the accomplishment of braving the cold, can make you feel invincible.

Throughout history, cultures like the Spartans have used cold water rituals to embrace hardship and build resilience. By taking on this challenge, you tap into the timeless practice of cold immersion to steel mind, body, and spirit.

12. Improves Aging and Increases Lifespan

A cold shower after running or a workout may provide anti-aging benefits by enhancing mitochondrial health and triggering hormesis.

Though not directly studied with cold showers, research shows cold air can promote mitochondrial function and membrane stability against stressors like UV radiation. Improved mitochondria are associated with better cellular health and slowed aging.

One study (14) found cold exposure shielded skin cells from UV damage, prevented collagen breakdown, and reduced wrinkle formation. Similarly, cold showers may trigger mild cellular stress that ultimately boosts skin cell strength and youthfulness.

Additionally, the cold stress of showers may activate a phenomenon called hormesis—where low levels of stress trigger adaptive responses that make cells more resilient (15). Like exercise, brief bouts of cold exposure may strengthen cells and enhance overall health.

What Temperature Should You Cold Shower At After a Workout?

The ideal cold shower temperature after a workout is typically recommended to be around 50-60°F or 10-15°C. This temperature range is believed to help with constricting blood vessels, reducing inflammation, and potentially flushing out waste products like lactic acid from the muscles (15).

To maximize the benefits of a cold shower, you can try the following tips:

• Focus the cold water on major muscle groups to target tired muscles and flush out lactic acid buildup.
• Begin with short 30-second cold bursts, working up to 2-3 minutes as your body adapts. Longer exposure amplifies the recovery effects.
• Consider alternating intervals of cold and warm water. Contrast showers boost circulation.
• Consult your doctor before adding cold showers to your post-workout routine if you have heart conditions or high blood pressure.

How Long After a Workout Before Taking a Cold Shower?

After an intense workout, take 5-10 minutes to gently move around and stretch. This cooldown facilitates a gradual transition for your body from the heightened exertion back to a resting state.

Rushing into a cold shower could otherwise shock your system and cause dizziness or sudden blood pressure drops. So be sure to cool off appropriately first.

Cold Showers vs. Hot Showers After Working Out?

When trying to decide what type of shower is best after a workout, both cold and hot temperatures provide unique recovery benefits.

Alternating between hot and cold water may maximize advantages. The variation simulates contrast therapy, constricting then dilating blood vessels to boost circulation.

Final Thoughts

Taking a brief cold shower after exercise offers numerous potential benefits for recovery, health, and performance. The cold temperature can reduce inflammation, flush out waste products, boost circulation, speed heart rate recovery, and enhance mental resilience.

However, excessive use right after workouts may inhibit muscle growth. Finding the optimal timing and temperature allows you to maximize gains while accelerating the recovery process.

While both hot and cold showers have advantages, contrast therapy combining both maximizes benefits. Ultimately, strategically incorporating cold showers as a recovery tool requires some experimentation to find what works best for your body and goals. If in doubt, consult your doctor, particularly with any medical conditions.

With proper application, brief cold showers and other types of cold hydrotherapy can take your training, recovery, and overall health to the next level.

References

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7. Levitas, Eliahu, et al. “Seasonal Variations of Human Sperm Cells Among 6455 Semen Samples: A Plausible Explanation of a Seasonal Birth Pattern.” American Journal of Obstetrics & Gynecology, vol. 208, no. 5, 2013, pp. 406.e1-406.e6. doi:10.1016/j.ajog.2013.02.010.
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