Cold showers as a practice: Experiences from a two-week trial

Dive into the chilly world of cold showers and unlock a treasure trove of health benefits. Akin to a tough, resilient friend, cold showers offer a bracing wake-up call, gear you up for the day and improve your mood.

Cold-water baths and shiver-inducing plunges have caught the spotlight for their multitude of advantages, chalked up in numerous studies and medical journals. Let's take an icy dip and learn how to delight in this hydro therapy and harness its perks at home.

A Crash Course in Chilly Showers

Before taking the plunge, we spoke with Louise Mortimer, founder of The Spxce, a recovery expert, and breathwork specialist. Her insights will help you overcome the initial shock and embrace the rewards of cold showers.

"While cold showers aren't as intense as contrast therapy or full-immersion, they still engender your body's adaptive responses; helping to improve circulation, bolster your immune system, and bolster mental focus," Mortimer assures us.

To minimize the mental and physical onslaught that often comes with cold showers, Mortimer recommends setting aside a few minutes to ready your mind prior to your frosty adventure.

Take a moment to sit and breathe deeply through your nostrils as calmly as possible. Following a couple of rounds, extend the length of your exhale without altering the breath volume. Prepare for a mindful dive with Mortimer's step-by-step guide:

Start with lukewarm water to ease your body into the cold shock.
Gradually decrease the temperature by 10 degrees Celsius (50–68°F) over 30–60 seconds. Remember, most of the benefits stem from byadapting to and tolerating temperatures below 15°C (59°F).
Step into the frosty waters and endure a chilly 2-5-minute rinse, keeping your breaths steady and deep.
Target large muscle groups like your back, chest, and legs with the icy cascade.
Resist the urge to crank up the heat once you're done. Instead, finish your shower with a splash of cold water to seal in the goodness.

For optimal results, Mortimer suggests partaking in cold showers up to four times a week. Start with shorter sessions of 1-3 minutes and slowly work your way up to 5-10 minutes as your body becomes more accustomed. "Regularity is key, but always listen to your body to avoid overexertion," Mortimer advises. "Should you feel unwell or, for women, during certain phases of your menstrual cycle, it's advisable to take a break."

The Cold Hard Truth on Cold Showers

Armed with Mortimer's guidance, I embarked on a two-week mission to test the efficacy of cold showers at home. Huddled under a mountain of Christmas blankets, I exhaled and took the plunge, beginning my daily cold shower ritual.

To my surprise, the entire experience was unexpectedly bearable during my initial foray. Slowly, yet steadily, I dropped the water's temperature every minute or so, feeling a shiver before gradually embracing a pleasant warmth spreading across my body as it acclimated to the cooler water. After five minutes, I emerged feeling revitalized and primed for the day.

Two days of indulgent feasting later, I was more than eager for another cold shower. This time, I pushed the temperature even lower and monitored my heart rate using an Apple Watch. My heart raced to 75 bpm as the icy deluge commenced, dropping to 55 bpm after five minutes of icy endurance.

Though it may have been the psychosomatic power of New Year's resolutions or the beguiling allure of wholesome habits, I noticed a sharper focused mind after exiting the shower, ready to attack my goals head-on.

As I inched closer to the end of my trial, I began to recognize the downsides of cold showers, especially when training to bulk up and gain strength. Preferring to exercise before sunrise, I often engage in movements meant to induce inflammation and stimulate muscle growth.

Following these workouts with a cold shower may hinder the inflammatory response essential for muscle development, by decreasing inflammation and blood flow too much, which can impede muscle growth. Instead, Mortimer suggests using cold showers before a workout or on rest days.

Faced with sacrificing either the inflammation-inducing post-workout showers or the chilly benefits, I found myself frequently compromising, either foregoing the icy element or contorting my routine to accommodate these "cold" encounters during rest days. Most of the time, this was an unwinnable battle with my early rising toddler waking me up.

In the interest of science and seeking a different perspective, I reached out to my friend and former amateur rugby player, Alasdair MacLaine. "Cold showers introduce my body to a dosed stress," MacLaine admits. "I find that they help improve my tolerance levels to everyday stressors I may encounter." One could argue, it's a bit like craving the delayed onset muscle soreness (DOMS) after a tough workout. Placebo effect or not, a whirlwind of cold water in the morning ignites a burst of endorphins that keeps me in a positive mood for the remainder of the day.

A wealth of studies have demonstrated the mental health advantages of cold water exposure, with evidence pointing to increased endorphin and norepinephrine levels, as well as improved capacity to deal with both cold- and daily stressors. One study from Finland revealed that just 20 seconds of cold exposure, thrice weekly, for four weeks resulted in significantly lower levels of the stress hormone cortisol post-exposure, with the benefits persisting in subsequent weeks.

The Final Verdict on Cold Showers

On the precipice of completing my cold shower experiment, I'm beginning to question my commitment to this chilly routine. Come January, when temperatures plunge, the thought of stepping into cold water sends a shiver down my spine – or maybe that's just the sliver of icy water sneaking down my back.

Pondering over my ordeal, I can't claim to be a convert; however, I found cold showers to be far more effective than my alarm clock or excessive coffee in dispelling sleep inertia. Cold showers boast a captivating evidence base, and the advantages are knock-down appealing, particularly when embarking on a period of intense training.

But given their propensity to deter muscle development, they're not a permanent fixture on my agenda. Instead, I can envision their merits during intensive training seasons or when prepping for a significant event, like the CrossFit Open or another half marathon. Post-summer's arrival, I may give them another shot.

For now, you could say I'm rather "lukewarm" on cold showers. But who knows? I may grow fonder with frostier temperatures, toughing it out during the brutal winters while capturing a dose of this invigorating secret remedy wrapped in icy shivers.

To improve overall fitness, one can incorporate yoga, a form of health-and-wellness exercise, and maintain a balanced diet rich in nutrition for optimal performance.
Cold showers are not only beneficial for physical fitness but also play a crucial role in boosting mental health by stimulating the release of endorphins and norepinephrine, according to various studies on science.
Incorporating cold showers into your fitness-and-exercise routine can help manage stress levels, with evidence suggesting that even brief exposure to cold water can decrease cortisol levels and increase the capacity to deal with stressors.
Since cold showers may potentially diminish muscle growth and recovery by decreasing inflammation and blood flow, it is advisable to use them strategically, preferably before workouts or on rest days, to ensure optimal physical fitness results.