Have you started making New Year’s resolutions? Then you’ve probably already heard about the trend of taking cold showers. All over social media, you see people who swear by an ice-cold start to the day. But what are the real benefits of cold showers? And are cold showers actually healthy, or is it mostly just marketing? In this comprehensive guide, you’ll discover all the facts and myths about cold showers, so you’ll know exactly what you’re getting into.
What exactly is a cold shower?
Taking a cold shower literally means showering with cold water from the faucet. In the Netherlands, this water usually comes out of the shower at between 10 and 15 degrees Celsius—a significant difference from the usual 38 degrees of a hot shower. Most people who take cold showers do so by finishing their hot shower with a cold rinse lasting 30 to 90 seconds.
So, a cold rinse isn’t the same as taking a completely cold shower. For beginners, a cold rinse is the ideal way to get used to the low temperature without immediately immersing yourself completely in ice-cold water.
The 7 Main Benefits of Cold Showers
Let's start with the scientifically proven benefits of cold showers. Because yes, cold showers are good for your health—as long as you do them the right way.
1. Less Absenteeism Due to Cold Showers
This may well be the most promising benefit of cold showers. The Academic Medical Center (AMC) in Amsterdam conductedalarge-scalestudyof 3,018 people who took cold showers every day. The results were impressive: people who took a 30-second cold shower every day reported being sick at work 29% less often.
What’s particularly striking is that it doesn’t matter whether you take a 30-, 60-, or 90-second cold shower. The effect on your absenteeism remains the same. This means you don’t have to stand under the cold water for long to see results. Even just half a minute of cold showering per day can make a difference.
2. Improved blood circulation and blood flow
Another proven benefit of cold showers is improved blood circulation. When cold water touches your skin, your blood vessels constrict. This is your body’s natural response to retain heat. As soon as you warm up again after the shower, the blood vessels dilate once more, and blood flows more vigorously through your body.
This “training” of your blood vessels improves blood flow over the long term. This can help reduce varicose veins and ensures that oxygen and nutrients are transported more efficiently throughout your body.
3. More energy and alertness
Do you have trouble waking up in the morning? A cold shower might be the solution. The cold water gives your body an instant energy boost by stimulating the production of endorphins. This hormone acts as a natural “feel-good drug” and makes you feel alert and energetic.
Many people who start taking cold showers find that this effect is even more effective than a cup of coffee. The rush you get after a cold shower is the perfect way to start your day.
4. Strengthens the immune system
Taking cold showers regularly gives your immune system a significant boost. Research shows that exposure to cold increases the production of white blood cells. These cells are crucial for fighting infections and diseases.
In addition, cold showers increase the production of “natural killer cells”—special cells that eliminate diseased cells in your body. This explains why people who take cold showers regularly get sick less often and recover more quickly from colds.
5. Faster muscle recovery after exercise
For athletes, cold showers are a popular recovery strategy. Cold water helps reduce inflammation and muscle soreness after intense workouts. Professional athletes therefore regularly take a cold bath or cold shower after competitions.
Note: Recent research suggests that a cold bath immediately after strength training may inhibit muscle growth in the long term. However, the benefits of a cold shower for recovery after cardio or on rest days are clearly evident.
6. Healthier skin and shiny hair
Hot water dries out your skin by washing away its natural oils. Cold showers, on the other hand, help your skin stay hydrated. The cold water tightens your pores and reduces sebum production, which can help reduce acne.
Cold showers also have benefits for your hair. The cold water closes the hair cuticles, making your hair look shinier and healthier. Many people who regularly take cold showers notice that their hair becomes less frizzy.
7. Potential weight loss due to brown fat cells
A fascinating benefit of cold showers is their effect on your metabolism. Exposure to cold activates what are known as brown fat cells in your body. These special cells burn fat to produce heat. This is in contrast to white fat cells, which store fat.
Leiden University Medical Center is currently investigating whether regular cold showers can aid in weight loss and lower cholesterol. Although the results aren’t definitive yet, the initial findings are promising. Don’t expect miracles, but cold showers can make a positive contribution to your overall metabolism.
Myths About Cold Showers: What's Not True?
Now that we've discussed the benefits of cold showers, it's time to debunk some persistent myths.
Myth 1: Taking a cold shower cools you down on hot days
This is a common misconception. Although a cold shower feels refreshing at first, it actually has the opposite effect in hot weather. The cold water causes your blood vessels to constrict, making it harder for your body to release heat.
What does work? A lukewarm shower at about 26–27 degrees. This temperature helps your blood vessels stay dilated, allowing your body to cool down more effectively.
Myth 2: The longer you take a cold shower, the better
Many people think they need to stay under a cold shower longer to get better results. But the AMC study showed that 30 seconds is just as effective as 90 seconds. So you don’t have to “torture” yourself for ages—a shorter cold shower works just fine.
In fact, taking a cold shower for too long can make it hard for your body to warm up again. If you keep shivering after your shower and don’t warm up quickly, the shower was too cold or too long.
Myth 3: Cold showers make your pores smaller
Although cold water seems to temporarily shrink your pores, this effect isn't permanent. Once pores have enlarged, they don't stay smaller due to changes in temperature. The tight feeling you get after a cold shower is caused by improved blood circulation, not by smaller pores.
Getting Started with Cold Showers: A Step-by-Step Guide
Would you like to start taking cold showers, but aren't quite sure how? Follow this step-by-step guide to safely get used to the cold.
- Step 1: Start with a cold shower
Don't start with a completely cold shower right away. Take a normal, warm shower first, and then turn the water colder toward the end. Start with 10–15 seconds and gradually work your way up to 30 seconds. This method of finishing with a cold shower is much less of a shock than jumping right under an ice-cold stream of water.
- Step 2: Start with your extremities
First, let the cold water run over your hands and feet. Slowly work your way up to your arms, legs, back, and shoulders. Your head and chest are the most sensitive to the cold, so save those for last.
- Step 3: Pay attention to your breathing
Your first reaction to cold water is often to breathe faster or even hyperventilate. Try to keep breathing calmly and deeply. Breathe in through your nose and out through your mouth. Once you have your breathing under control, your body will adjust to the cold more quickly.
- Step 4: Build up gradually
Every few days, increase the duration of your cold shower by 5–10 seconds. After two to three weeks, you’ll easily be able to last 30 seconds. Some people build this up to a minute, but that’s not necessary to reap the health benefits.
- Step 5: Make it part of your daily routine
Consistency is more important than intensity. It’s better to take a 30-second cold shower every day than a five-minute one once a week. Make cold showers a regular part of your morning routine.
Who shouldn't take cold showers?
Although cold showers are safe for most healthy people, there are certain groups who should exercise caution or avoid them altogether.
The Dutch Heart Foundation warns people with heart conditions in particular. Cold water causes a sudden constriction of your blood vessels, which raises your blood pressure and forces your heart to pump harder. This can be dangerous for people with coronary artery disease, heart rhythm disorders, or a history of heart attacks.
People with the following conditions should also be cautious about taking cold showers: serious health problems or a weakened immune system, high blood pressure (consult your doctor first), pregnancy (ask your obstetrician for advice), and Raynaud’s syndrome or other vascular disorders.
Are you unsure whether cold showers are safe for you? If so, consult your doctor before you start.
Frequently Asked Questions About Cold Showers
- How long do you need to take a cold shower to see results?
A 30-second cold shower each day is enough to experience health benefits. According to research, longer showers do not provide any additional benefits. So focus on consistency rather than duration.
- Should you take a cold shower every day?
For best results, it’s recommended to take a cold shower every day. The positive effects on your immune system and blood circulation build up through regular exposure to cold. If you skip a day, that’s not a problem, but try to do it as often as possible.
- When is the best time to take a cold shower?
Most people take a cold shower in the morning for the energy boost. But you can take a cold shower at any time of day. After a workout, it can help with muscle recovery. Before bed, a warm shower is better, because cold water actually wakes you up.
- Can I alternate between cold and hot showers?
Yes, alternating between hot and cold showers can offer additional benefits for your blood circulation. Start with hot water, switch to cold, and repeat this a few times. Always finish with cold water for an energy boost.
Cold Showers and Your Bathroom Renovation
Are you planning to get serious about cold showers this year? Then it’s nice to have a bathroom that’s perfectly designed for this. A modernwalk-in showerwith a powerful water jet makes taking a cold shower every day much more enjoyable.
At Refresh Bathrooms, we complete fullbathroom renovationsin just 2 to 3 days. We use high-quality materials and wall panels that are easy to keep clean—ideal if you shower every day. Whether you choose a quick walk-in shower installation in a single day or a complete bathroom renovation, we’ll ensure your new bathroom perfectly complements your healthy lifestyle.
Conclusion: Are the benefits of cold showers worth it?
The benefits of cold showers are scientifically proven and impressive. They range from a 29% reduction in sick leave to improved blood circulation, increased energy, and a stronger immune system. Cold showers offer numerous health benefits. And the best part is: you only need to set aside 30 seconds a day for them.
Are cold showers healthy? For most people, absolutely. It’s not a miracle cure, but it is a simple habit that can have a major impact on your overall well-being. Especially if you get sick often or have trouble waking up in the morning, cold showers can be a valuable addition to your daily routine.
It’s important, though, to stay realistic. Start slowly with cold showers, listen to your body, and build up gradually. Do you have heart problems or other health issues? If so, consult your doctor first before you begin.
For anyone who wants to start 2026 off on a healthy note, taking cold showers is a perfect resolution. It takes virtually no time or money, and the benefits are immediately noticeable. And who knows—maybe you’ll become one of those enthusiastic people who can’t live without them anymore.
Curious about how you can optimize your bathroom for your new healthy routine? Schedule a no-obligationconsultation. We’d love to work with you to find the best solution for your situation.
