do cold showers help you lose weight? : 6 Surprising Benefits of Cold Showers

do cold showers help you lose weight
Posted On: March 1st, 2023
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Do cold showers help you lose weight

Will taking a cold shower aid in weight loss? This is a question that a lot of people who are trying to lose weight have questioned. While there is no denying that taking cold showers has many advantages, one of them might not be weight loss.

We’ll delve deeper into the connection between cold showers and weight loss in this post. We shall investigate the science supporting this assertion to determine its veracity.

What are cold showers?

Cold showers are those that have water that is 20°C (68°F) or colder. The benefits of these showers are reported to include improving circulation, reducing inflammation, boosting the immune system, and even reducing feelings of despair and worry.

Benefits of Cold Showers

Many of the advantages of taking a cold shower have been linked to improvements in both physical and mental health. Here are a few examples:

Improved Circulation

Your body’s blood circulation can be improved by taking a cold shower. Your blood vessels tighten when you submerge your body in cold water, which helps rush blood to your important organs. Your body’s ability to efficiently move nutrients and oxygen throughout your body will enhance circulation in general.

Faster Muscle Recovery

Do you frequently work out hard or do other physical activities? Taking a cold shower helps hasten the recuperation of your muscles. Your muscles will heal more quickly after being exposed to cold water since it will lessen pain and inflammation.

Better Skin and Hair Health

Your skin and hair can both benefit from taking cold showers. Acne and blemishes are less noticeable thanks to the tightening effects of the cold water on the pores. Also, it makes your hair look healthier and more vibrant by enhancing its lustre and texture.

Increased energy and alertness

Do you have trouble remaining awake and attentive during the day? An immediate energy boost can be obtained with a cold shower. Your sympathetic nervous system is activated by the shock of cold water, which raises your heart rate and improves blood flow to your brain, giving you more energy and focus.

Better Immune System

It has been demonstrated that taking a cold shower will increase your body’s white blood cell count, strengthening your immune system. White blood cells aid in the defence against illnesses and infections, preserving your health and vitality.

Improved mental health

Your mental health may also benefit from taking cold showers. Endorphins, which are endogenous mood enhancers, can be released in response to the shock of cold water. It is a great way to start the day because it can encourage relaxation and help lower stress levels.

do cold showers help you lose weight

Can a cold shower help you lose weight?

There are many benefits to taking a cold shower, but do they actually aid in weight loss? According to the research,

  1. Increased metabolism: According to certain research, being exposed to chilly temperatures may speed up your metabolism and help you burn more calories all day long.
  2. Brown fat activation: It is believed that brown fat has a higher metabolic activity than white fat, allowing it to burn more calories. According to certain studies, brown fat can be activated by cold exposure, increasing calorie burn.
  3. Appetite suppression: Cold showers may help you feel less hungry, which could help you consume fewer calories.

do cold showers help you lose weight

The Science Behind Cold Showers and Fat Burning

Brown adipose tissue (BAT), a type of fat that is essential to thermogenesis and can aid in calorie burning, has been demonstrated to be activated by cold showers. In fact, a study indicated that exposure to cold temperatures can enhance BAT activity by up to 15 times, resulting in considerable fat burning. This study was published in the Journal of Clinical Investigation.

Also, increasing your metabolic rate—the rate at which your body burns calories—by taking cold showers can help. Your body needs to work harder to keep itself warm when you’re near cold water, which can speed up your metabolism and enable you to burn more calories all day long.

do cold showers help you lose weight

 The Caveats:

There are several considerations to keep in mind, even though the notion of taking cold showers to aid in weight loss is obviously enticing. These are some things to remember:

  1. Cold showers alone aren’t a magic solution. Cold showers may have certain advantages, but they shouldn’t be used as a substitute for a balanced diet and regular exercise.
  2. Individual results may vary. Depending on the individual, the effects of cold showers on weight loss may or may not be noticeable.
  3. Not for everyone: For certain people, such as those with specific medical issues or pregnant women, taking a cold shower can be uncomfortable or even dangerous.

do cold showers help you lose weight

How to Incorporate Cold Showers into Your Routine

There are a few things to consider if you want to include cold showers in your routine to help you lose weight and enhance your general health.

It’s crucial to start out cautiously and gradually increase your exposure to lower temperatures. Begin by taking lukewarm showers, then gradually turn the heat down as time passes.

Alternating between hot and cold water while taking a shower can also help to improve circulation and aid in muscle rehabilitation.

Finally, it’s crucial to pay attention to your body and avoid going overboard. It’s crucial to stop and consult with a medical expert if you feel uneasy or are in pain or discomfort.

do cold showers help you lose weight

How to Take a Cold Shower:

Here are some suggestions for getting started if you want to try taking cold showers for weight loss or any of the other potential advantages:

  1. Start slowly: A totally cold shower shouldn’t be entered immediately. Instead, start with warm water and then gradually cool it down.
  2. Focus on your breathing: You can manage the chilly shower by controlling your body temperature by taking deep breaths.
  3. Keep it short: You can get the benefits without taking a long, cold shower. Even a short amount of time can be beneficial.
  4. Stay active: To keep your body warm and improve the experience, you can move about while taking a shower.

Cold Shower vs. Hot Shower: Which One Is Better for Your Health?

The vast majority of people have preferences when it comes to taking showers. Some people enjoy it hot, but others like it chilly. But did you know that the temperature of your shower has a variety of negative effects on your health?

Benefits of cold showers

The benefits of taking cold showers for your body and mind are well established. The advantages of taking cold showers include the following:

  1. Boosts Your Immune System: White blood cells, which are in charge of fending off infections and illnesses, have been proven to be produced in greater quantities after taking cold showers. You may boost your immune system and stay healthy by taking regular cold showers.
  2. Improves Circulation: Taking a cold shower can boost your body’s blood circulation. Your blood vessels constrict and then dilate when your body is in cold water, which can enhance blood flow to your organs and muscles.
  3. Reduces Muscle Soreness: If you routinely exercise or are an athlete, taking a cold shower after your activity can help lessen muscle discomfort and hasten your recovery.
  4. Relief from Depression: There is evidence that cold showers can improve one’s disposition. Your brain’s “feel-good” hormones may be stimulated by the cold water, which may help lessen the symptoms of depression.

Benefits of hot showers

While taking a cold shower can be beneficial for your health, hot showers are equally necessary. The following are some advantages to taking hot showers:

  1. Relief from Stress: Hot showers can help you unwind and lower your stress levels. After a long day, the warmth of the water can relax you and ease your sore muscles.
  2. Clears Sinuses: Taking a hot shower might help clear your sinuses and alleviate your symptoms if you have congestion or sinus problems.
  3. Improves Skin Health: By enabling your skin to breathe and opening up your pores, hot showers can help you have healthier skin. Acne and other skin disorders can be avoided thanks to this.
  4. Helps You Sleep Better: By calming your body and mind, taking a hot shower before bed can improve your ability to sleep. Your body temperature can be lowered by the water’s heat, which may aid in promoting sleep.


In conclusion, even if taking cold showers may help you lose weight, they won’t work like magic. The best method to lose weight permanently is to incorporate healthy habits like a balanced diet and frequent exercise. But a cold shower can be just what you need if you’re seeking a revitalising way to enhance blood flow, strengthen your immune system, and sharpen your mind. Before beginning any new health regimen, especially if you have any underlying medical concerns, it’s crucial to speak with your doctor.


Q: How long should I take a cold shower for?

This question doesn’t have a universally applicable solution. Cold water may only be tolerable for a few seconds in some people while being tolerable for several minutes in others. It’s preferable to begin gradually and build up to longer durations.

Q: Can I still take a warm shower after a cold one?

Absolutely! Even if you don’t like the thought of taking a cold shower, you can still benefit from it by finishing your shower with a burst of cold water.

Q: Are there any risks to taking cold showers?

There are some concerns to take into account, even though most individuals find cold showers to be safe. Those with certain medical problems, such as Raynaud’s disease or hypothyroidism, may find it risky to swim in cold water since it can narrow their blood vessels and lower their body temperature. And avoid prolonged exposure to cold water while pregnant. It’s crucial to pay attention to your body and stop the cold shower if you feel dizzy or uncomfortable.

Q: How many calories does a 10-minute cold shower burn?

Up to 50 calories can be burned during a 10-minute cold shower, while the exact amount will depend on your body weight and the water’s temperature.

Q: How much weight can you lose from cold showers?

It is ineffective to lose weight alone by taking cold showers. Although taking a cold shower can increase your metabolism and help you burn more calories, a balanced diet and regular exercise are always recommended.

Q: Do hot showers help you lose weight?

The only effective approach to reducing weight is to take cold showers. While taking cold showers might increase your metabolism and encourage calorie burning, they should not be used as a replacement for a balanced diet and regular exercise.

Q: How long should I take a cold shower to lose weight?

Using cold showers to aid in weight loss has no specific time restriction. Shorter, more intense cold showers may be more useful for certain people than longer ones.

Q: Hot or cold showers for muscle growth?

While cold showers might help lessen swelling and pain, hot showers can aid in muscle repair and relaxation. Alternating between hot and cold showers is typically advised to enhance muscle growth and recuperation.

Q: Do cold showers increase testosterone?

There is some evidence to support the idea that taking cold showers can temporarily raise testosterone levels. To validate this effect and ascertain how long it lasts, more study is required.

Q: What do cold showers do for weight loss and metabolism?

By causing brown fat, which burns calories to produce heat, to become active, cold showers can assist in increasing metabolism. They can also aid in the process of losing weight by lowering inflammation and raising energy expenditure.

Q: How much fat can I lose with cold showers?

How much fat you can shed by taking only cold showers is tough to estimate. They can aid in weight loss efforts, but a balanced diet and regular exercise are still necessary.

Q: Can hot showers help you lose weight?

You probably won’t be able to reduce weight by taking hot baths alone. Nonetheless, they can boost stress reduction and relaxation, which might support weight loss attempts in a roundabout way.

Q: Do cold showers actually burn 600 calories per 30 seconds?

No, there is no scientific proof to back up this assertion. Cold showers do not burn 600 calories in 30 seconds, but they can improve energy expenditure and aid in weight loss.

Q: How long should you take a hot shower to lose weight?

Hot showers can be taken for an unlimited amount of time to help with weight loss. It is crucial to remember that taking hot showers by themselves is unlikely to cause you to lose a lot of weight.

Q: Can you lose weight by staying cold?

By triggering brown fat and elevating energy expenditure, exposure to low temperatures may aid in efforts to lose weight. Its effect, however, is probably minimal and shouldn’t be relied upon as the only method of weight loss.

Q: Which type of water helps you to lose weight more, cold or warm water?

While both cold and warm water can promote weight loss attempts in various ways, there is no clear-cut solution to this query. Warm water may encourage relaxation and reduce tension, but cold water may encourage calorie expenditure and reduce inflammation.

Q: I read that cold showers help lose weight. I don’t want to lose weight, so should I not take cold showers?

Beyond helping you lose weight, taking cold showers can also enhance circulation, lessen tightness in your muscles, and sharpen your mind. There is no justification for avoiding cold showers if you are interested in these advantages but do not wish to reduce weight.


  1. “The Effects of Cold Shower on Body Fat” by Dr. Rhonda Patrick –
  2. “Effect of cold shower on cardiovascular and autonomic parameters in healthy individuals” –
  3. “The Benefits of Cold Showers: Are They Worth the Discomfort?” by Healthline –

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