Cold showers are a simple and refreshing practice and involve exactly what the name suggests – taking a shower, but with cold water. It’s a quick, invigorating way to boost your energy and resilience.
A beginner's guide to: Cold showers
cold water immersion, cold water therapy, cold water showers
Want to get into cold showers?
- • Open our free app for step-by-step support. You’ll get guides that help you start and stick with it. You don’t need to be a pro, just jump in and give it a go.
- • You’ll also find other activities, with suggestions that match what’s most useful to you right now. Less thinking, more doing.
- • Track what you do, make gains, and adjust as you go.
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These steps will help you start strong.
Check the safety tips
A few must-knows to ensure you’re covered.
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Space, setup, and time. Check the practical stuff so you're good to go.
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Ready to do it right now? Step straight into a fully guided session.
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What are cold showers?
This simple practice of standing under cold water for a few minutes is becoming increasingly popular, thanks to its ability to boost your mood, improve circulation, and sharpen mental focus.
Imagine the rush of cold water washing over you—yes, it may be shocking at first, but that initial shock quickly fades into a feeling of accomplishment and freshness. The best part? You don't need any special equipment, just your shower. Whether you're looking to build mental toughness, improve recovery after a workout, or simply wake up in the morning, cold showers are a powerful yet accessible way to invigorate your mind and body.
So, are you ready to jump in and feel the benefits?
Let’s show you how!
Check it out
Why cold showers are good for you
Cold showers can speed recovery and boost energy. Regular cold exposure may strengthen stress adaptation and improve circulation, though research is still in early stages.
Faster post-exercise recovery
Focus area: Recovery (Impact rating: High)
Noticeable energy surge
Focus area: Vitality (Impact rating: Medium)
Moderate improvements in stress-adaptation
Focus area: Resilience (Impact rating: Medium)
People who love cold showers
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Want a closer look at cold showers?
Ways to try it, what to expect, and how to stay safe. Read on!
Are you ready to jump in and get chilly? Before you do, there are some important things to keep in mind. Cold showers are safe for most people, but these helpful tips will make sure that your first cold shower will be the first of many.
Safety
⚠️
Listen to your body, start gradually and practise with care to minimise risks. If you are pregnant or have a health condition, we recommend consulting with your healthcare provider.
⚠️
Start with the recommended minimum practice duration and see how you respond before increasing the time.
⚠️
Stop if you experience excessive discomfort, shivering, or dizziness.
What you might experience
😨
“Yikes! I can’t believe I am doing this.”
😮💨
”It’s cold! But it’s only 30 seconds.”
🥶
“I…I think I’m going numb.”
🙂
“Hey, it’s not so bad actually.”
😎
“I feel awesome.”
Start today
- • Open our free app for step-by-step support. You’ll get guides that help you start and stick with it. You don’t need to be a pro, just jump in and give it a go.
- • You’ll also find other activities, with suggestions that match what’s most useful to you right now. Less thinking, more doing.
- • Track what you do, make gains, and adjust as you go.
Explore your options
Whether you go it alone, join a group, or work 1:1 with a teacher, we’ve laid out what each path can look like.
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Unexpected advantages
Ancestry, history, facts and other trivia
The practice of taking cold showers was popularized in Europe in the 19th century.
Cold showers can stimulate the production of norepinephrine, which helps improve mood and alertness.
Cold showers can improve circulation by causing blood to move to your organs.
Cold showers were used in ancient Rome as a form of therapy.
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Academic research we rate
Regular Cold Shower Exposure Modulates Humoral and Cell-Mediated Immunity in Healthy Individuals
El-Ansary, M. R. M., El-Ansary, A. R., Said, S. M., & Abdel-Hakeem, M. A. (2024). Regular cold shower exposure modulates humoral and cell-mediated immunity in healthy individuals. Journal of Thermal Biology, 125, 103971. https://doi.org/10.1016/j.jtherbio.2024.103971
Effect of Cold Shower on Recovery From High-Intensity Cycling in the Heat.
Ajjimaporn, A., Chaunchaiyakul, R., Pitsamai, S., & Widjaja, W. (2019). Effect of Cold Shower on Recovery From High-Intensity Cycling in the Heat. Journal of Strength and Conditioning Research, 33(8), 2233–2240. https://doi.org/10.1519/jsc.0000000000003017
Influence of Contrast Shower and Water Immersion on Recovery in Elite Netballers
Juliff, L. E., Halson, S. L., Bonetti, D. L., Versey, N. G., Driller, M. W., & Peiffer, J. J. (2014). Influence of Contrast Shower and Water Immersion on Recovery in Elite Netballers. Journal of Strength and Conditioning Research, 28(8), 2353–2358. https://doi.org/10.1519/jsc.0000000000000417
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3 research pieces
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