9 min read

I did a 7-day cold shower challenge and this is what I learned

I did a 7-day cold shower challenge and this is what I learned
Photo by Tim Wilson / Unsplash

Have you ever been tempted to have a regular cold shower, as part of your morning routine? Or, have you wondered "Why would I bother when I have running hot water?" Well, check out my experience, my lessons learned and, the many health benefits to be gained.

Why I did it.

I am currently doing a weekly challenge card from the Deck of Calm. I have challenged myself to do a new card every week for 52 weeks.  The cold shower challenge was the card randomly selected on the week in question:

How I did it – My Daily Shower Log

Mon, Day 1

I chickened out. I couldn’t bear the thought of having a cold shower!

I comforted myself with the fact that I had enjoyed a hot bath the day before - so I was OK on the cleanliness front. 

Tue, Day 2

It had to be done! I needed to shower or have a bath.

I went online for more information about how I should do this challenge. I found out the best time for a cold shower was in the morning or after exercise. I decided on the morning as I’m always too cold at night.

 The average time recommended for the cold shower, to get some benefit, was 2-3 minutes. So, I opted for 2 minutes.

So, I lathered up standing in the bath (using handfuls of cold water).  Then I turned on the stopwatch and the shower.  I stepped slowly into its stream whilst taking a long quiet out-breath.

Yes - it was cold!! But no surprise there! I turned front to back for 2 minutes.

The hardest bit was the initial cold water shock and exposing ‘new skin’ to the stream of cold water. If I stood in one spot for long enough I didn’t seem to feel the effects as much.

I loved the after-effect, it made it worthwhile. My skin felt tingly and I could feel heat radiating from it. I felt a sense of achievement as I had now started the challenge.

Wed, Day 3

I started my stopwatch.

This time I lathered up with the cold shower running.

I stepped things up by slowly rotating 360 degrees in the shower – feeling the cold shock on my skin each time I turned.

The feeling of tingling skin and emanating warmth at the end was amazing.

I noticed that my skin was feeling less dry - probably because I was no am longer stripping it of its natural oils by having my nightly soak in a hot steaming bath.

Thu, Day 4

I lit a candle to make it special.

I used the same procedure as the day before.

I was starting to feel a bit smug – this was getting easier.

I started to think that this was something I might continue once the official challenge was over - except on Sunday! On Sunday I would enjoy a long soak in a hot bath.

Fri. Day 5

The shower was hot even though the controls were the same as the previous day!! 

It was lovely. I could have cheated and kept it hot but I didn’t.

I reset the stopwatch, adjusted the dials, then I was off again with my cold shower.

Sat, Day 6

I let the cold water run a bit before I got in.

This was a mistake - the shower was so icy cold my hands were numb to the bone.

I managed my 2 minutes though!!

I found that the colder the shower, and yes there are different levels of cold, the more heat I could feel emanating off my body one it was over.   Freezing showers were now becoming my preference!

Can’t wait for a hot bath tomorrow - bliss.

Sun, Day 7

No to the cold shower!

Sundays are my day for chilling.  I always enjoy a hot bath and pampering treatments late morning after a leisurely breakfast.

A cold shower had no place in this routine!!

“If you dread cold showers or a cold plunge first thing in the morning, you stand to benefit more, not less from the long lasting adrenaline & dopamine increase it triggers.” Andrew D Huberman

What I learned from doing the challenge

1. My skin was noticeably less dry with a glow to it

Hot water strips the natural oils from our skin. Normally, I have a hot bath every night – so very drying on my skin!! 

2. A cold shower does not generate steam

Therefore, there was no need for me to open the windows or turn on the dehumidifier.

3. A 2 minute cold shower is super quick

My nightly hot bath usually takes 45 minutes – a 2 minute cold shower is a big time saving.

4. A long quiet outbreath as I walked into the cold stream of water helped with the initial cold water shock

5. The reward for doing it is tingling skin that radiates warmth once the cold shower is off

6. The sensation of tingling and warmth increases the colder the shower - I found I preferred the effects of an icy cold shower!

Benefits of a cold shower – what the research says

The recommendations are for a 2-3 minute shower of below 60 degrees (1), at least 2-3 times per week (2).

The benefits include:

  1. Reduced colds and flu by improving immunity

Cold water increases the cells (leukocytes) that fight infection in the body.

  1. Reduced inflammation, muscle soreness, and increased circulation in the body

Initially on contact with cold water, the blood vessels tighten (vasoconstrict) as the body attempts to divert blood away from the nonessential extremities (arms and legs) to the core area (vital organs). 

After the shower your body starts to heat up, and the vessels open (vasodilate) bringing oxygenated blood back to the tissues.  As it flows back it has a flushing effect on inflammation. It therefore improves circulation.

  1. A reduction in the symptoms of depression

There is an increase in endorphins (‘happy hormones’), alertness, clarity, and energy levels.  This results in feelings of optimism and a feel good factor (2).

  1. Increased metabolism

This is because your body is having to work to stay warm. 

A cold stimulus activates brown fat cells which are concentrated around the neck and shoulder area (3).  Brown cells are useful as they generate heat by burning the normal fat cells (‘white cells’).

  1. Reduced localised pain

The cold sensation blocks some of the pain receptors thereby dulling the sensation of pain in your brain.

  1. Glowing hair and skin

 Cold water does not dry out the body’s own natural oils.  It closes the pores giving a more glowing appearance and shinier hair (only if you wet your hair though!).

  1. A calming effect on itchy skin
  2. Increased wakefulness

Therefore, great for the morning!

The shock of the water increases your heart rate, level of alertness and your oxygen intake.

“Cold showers are the gateway to flow and energy and peace. I’m not exaggerating. It’s the entry point from which you will learn the power of the mind over the body.” Vim Hof

Cautions

If any of the following are present then you should exercise caution with cold showers:

  • If you have heart conditions  (due to the initial shock of the cold water)
  • Circulatory problems such as Reynolds Disease - maybe monitor the effect and don’t have the water icy cold
  • Cold urticaria (hives) – this is a skin reaction to cold
  • If you are already feeling cold at the point of entering the shower
  • If you are feeling unwell maybe give it a miss.
pug covered with blanket on bedspread
Photo by Matthew Henry / Unsplash

So what next for me:

I plan to continue with a 2 minute cold shower in the morning for 5-6 mornings per week!! At least in the short term and see how I go. I may not do it for eternity, but again, I may if I continue to enjoy the after effects!

Contrast showers, i.e starting with a hot shower and switching to cold and repeat, maybe something I look into. I assume they combine the benefits of a cold shower and a hot shower in one.

There are probably more benefits to be gained by full body immersion such as ice baths and open water swimming.

I’m not sure that an ice bath is something that I could be bothered to do – it is not as convenient as turning on the cold shower.

In the past I have been tempted by open water swimming - however - I must admit to being put off by the reports of sewage spills into rivers and the resultant health hazards of ingesting the water. Oh…. did anyone mention Weil's disease, Cryptosporidium, and Giardia? 

So, if you have ever been tempted to try cold showers, have a go. Who knows, you may enjoy it! Let me know, via the contact link, how you get on 😃 I would love to hear from you.

Resources

 

1. 6 cold shower benefits to consider, UCLA Health, Accessed on line 27.03.2024  https://www.uclahealth.org/news/6-cold-shower-benefits-consider

2. Cold Shower Benefits for Your Health, Watson, K, Healthline, Accessed online 27.03.2024  https://www.healthline.com/health/cold-shower-benefits

3. Cold showers vs. Hot showers: which one is better, Sara Lindberg, Accessed online 27.03.2024  https://www.healthline.com/health/cold-shower-vs-hot-shower

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