A cold shower could be the boost you need to kick-start your day

From skin hydration to pain relief and a mood lift, cold showers are said to bring a wealth of health benefits. So should you try one?

Dutch extreme athlete Wim Hof, known as The Iceman after breaking a number of cold-exposure world records, has a saying: “A cold shower a day keeps the doctor away.”

With millions of social media followers, it might explain why Wim’s practice of taking stone-cold showers has become all the rage.

But is he right? Maybe, according to the results of one large study.

More than 3000 participants were told to end their daily hot showers with a burst of cold water, while some were told to stick with hot-water-only showers.

After three months, people exposed to cold showers had experienced a 29 per cent reduction in sick leave from work.

What else are cold showers good for?

While cold showers are known to help keep skin hydrated and may even have a pain-relieving effect, research shows they could also play a role in alleviating symptoms of depression.

One explanation is exposure to cold water increases levels of “feel-good” hormones and a neurotransmitter called noradrenaline – low levels of which can bump up the risk of depression.

Plus, because of the high density of the skin’s cold receptors, showering in icy water sends a surge of electrical impulses from nerve endings to the brain, which may have an antidepressive effect.

University of Queensland anatomy and physiology Dr Rodrigo Suarez says while some benefits linked to cold showers may be more hype than fact, he does believe the can aid mental alertness.

“The first thing that happens when you encounter cold water is you get a stress response, so you start shivering and your breathing changes,” Dr Suarez says.

“A neural system known as the reticular activating system also gets activated, which leads to you feeling more awake and aware.”

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Can cold showers help you lose weight?

The answer is another “maybe” and it’s thanks to the effect of cold-water exposure on thermoregulation, the process that allows the body to maintain its core internal temperature.

According to a recent Danish study, people who regularly enjoy winter swimming in cold Scandinavian climates can regulate their core temperature more effectively in cold environments.

“Winter swimmers burned more calories than control subjects during cooling, possibly in part due to higher heat production,” University of Copenhagen senior study author Camilla Scheele says in the findings.

“Our results point to winter swimming as an activity that could increase energy expenditure, thus proposing a new lifestyle activity that might contribute to weight loss or weight control.”

But winter swimming not only means being fully immersed in cold water, it traditionally also involves having a hot sauna post swim. And researchers say that may be just as important as cold-water exposure for improving thermoregulation.

Other research-backed benefits of being fully immersed in cold water include improved circulation and lower levels of the stress hormone cortisol.

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How to embrace the cold shower

If you’re keen to try cold showers, it’s always best to transition to cold water from warm or hot water to make the experience less shocking.

While the study that discovered the link between cold-water exposure and fewer sick days found the effect remained whether the cold shower was 30, 60 or 90 seconds long, cold showers need to be at least two minutes long to fight symptoms of depression.

But Dr Suarez says cold showers aren’t recommended for everyone.

“For some people, particularly those with heart disease, the sharp change in temperature could be dangerous – so it’s worth asking your GP for advice,” Dr Suarez says.

And if you try it and don’t like it, don’t force it.

“If taking cold showers makes you feel miserable, then it’s not advisable,” he says.

If, on the other hand, you enjoy a chilly blast, keep doing it.

“Apart from anything else, the placebo effect can be very powerful,” Dr Suarez explains.

“If you believe that you’re getting a benefit from cold showers, that belief can be beneficial on its own.”

Interestingly, two out of three people who spent time under cold water for the study on sick leave stuck with the routine after the research ended because they liked it so much.

“And, at the very least, you are saving energy and may be saving water – that’s good for you and the planet,” Dr Suarez adds.

Written by Karen Fittall.