Does Taking a Cold Shower Have the Same Health Benefits as a Cold Plunge?

Here’s what the science reveals.

Reviewed by Dietitian Emily Lachtrupp, M.S., RD

Cold plunges and ice baths are all the rage, but they may not be the most accessible options. If you’re looking for an alternative you can do at home, you may have considered taking a cold shower for the same benefits.

While taking a lukewarm shower is generally ideal, there are some similar benefits to taking a cold shower as there are to dipping in a cold plunge. This is what research shows.

Related: EatingWell's Top 10 Food & Nutrition Trends for 2024

Cold Shower vs. Cold Plunge: Are the Health Benefits the Same?

First, there are some notable benefits of taking either a cold shower or cold plunge. A 10-minute cold shower can help reduce inflammation, pain and muscle spasms in the body, according to a 2019 study published by the Human Kinetics Journal. A cold plunge can also provide the same relief, as shown in a 2022 study published in Biological Research for Nursing.

Both cold showers and cold plunges can help with alertness. In a 2023 study in Biology, it was found that short-term cold water immersion may help boost one’s mood and lower levels of the stress hormone cortisol.

There are also other related benefits, like boosting your metabolism, per a 2022 review in International Journal of Circumpolar Health. Considering the science, it seems that a 10-minute cold shower may provide the same health benefits as a short-term cold plunge. But there’s still more research to be done to truly understand how hydrotherapy can impact everyone, as the studies mentioned above focus on specialized populations.

And before you jump in the shower, you should consider the risks. Submerging your body in cold water can put you at risk of hypothermia or cold shock, which can lead to cardiovascular strain and drowning. While standing in the shower may seem like the safer option, you should talk to your doctor—especially if you are over age 65, have a heart condition or are pregnant—before adding a cold shower into your wellness routine.

Related: 5 Surprising Health Benefits of Hot Baths

The Bottom Line

Just like a cold plunge, a cold shower may help relieve inflammation, boost your metabolism, help lower stress and more. However, you should be careful before making cold showers a part of your daily ritual, especially if you’re in a high-risk group. Talk to your health care provider for personalized advice if you think you can benefit from short-term hydrotherapy.

Read the original article on Eating Well.