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15 Benefits of Cold Showers That Will Blow Your Mind

benefits of cold showers

Have you ever been so relaxed in a nice hot shower, only to be blasted by what feels like a sub zero devil water?

I know, it seems like your world has come to an immediate end.

But next time this happens, don’t be so fast to scream at your GF, and instead embrace the cold. Because this ice cold shower may be exactly what you need.

Cold showers have been proven to have an amazing effect on your well being and health. Something as simple as rotating the temperature gage can really have a big improvement on your life.

So in this article you’ll not only learn the 15 benefits of cold showers, but how to actually grow the balls to take them! Because it takes balls.

But before we go there, lets check out the 15 benefits of taking cold showers:

1) Cold Showers Build Strong Will Power

Out of all the other articles out there, no one lists this as a positive of taking cold showers, but I personally think it’s the most important. Cold showers build massive will power.

To a cold shower virgin, the amount of will power it takes to take cold showers may seem like that of a Shaolin Monk, because for the common man it is a pretty big jump.

Doing something you are so resistant to, every single day, right when you wake up, takes a lot of mental strength. And overtime, this mental strength and discipline will become an automated habit that echo’s into every area of your life. This is why it’s a staple of motivational blogger, Victor Pride’s, 30 Days of Discipline (Which is awesome BTW).

So do it!

Additional Resources:

Check out how Cold Showers Transformed Phil Drolet’s Will Power in 30 Days.

2) They Improve Emotional Resilience

Do you get flustered, anxious or pissed off easily?

Cold showers can help. Seriously, cold showers train your nervous system to be more resilient to stress.

As shown in this study, cold showers act as a small form of oxidative stress on your nervous system. And overtime, the body adapts to this. Essentially, you will be a calm, cool, badass dude. The first time you step in that cold shower, you won’t be able to think straight, let alone breath. But after a month, you will be thinking about your day in a Zen like focus as the ice cold water has no effect on your manliness. This will translate into everyday life as you brush off stressful bullshit that would typically ruin your mood.

This can be viewed as an adaption to repeated oxidative stress, and is postulated as a mechanism for body hardening. Hardening is the exposure to a natural, e.g., thermal stimulus, resulting in an increased tolerance to stress, e.g., diseases. – Source

Think about James Bond. In the books, James Bond always takes what is known as a Scottish Shower, where he starts off hot and finishes with ice cold water. And he’s the calmest, coolest dude there is!

Additional Resources:

Winter Swimmers Show Increased Adaptation to Cold vs. Non Winter Swimmers

3) They Reduce Stress

Along with increasing your adaptation to stressful situations, they will lower levels of uric acid, and boost levels of Glutathione in your blood – making you less stressed in general.

Additional Resources:

Uric Acid and Glutathione Levels During Short Term Whole Body Cold Exposure

4) Cold Showers Increase Alertness

If you’re one of the brave souls that have taken a cold shower already, then you will know that at first it is hard to breath.

But don’t be scared. This extreme deep breathing, at 8AM every morning, is going to dramatically increase your oxygen intake & heart rate, resulting in a natural dose of energy throughout the day.

On top of the icy cold water, this deep breathing will leave you feeling alert, instead of a groggy zombie like your coworkers.

Additional Resources:

How to Wake up Every Morning Like a GOD

Recipe for a Wake Up Call – How to Improve Alertness with Niacin, Cold Shower Therapy, and Exercise

5) They’ll Improve Your Skin & Hair

If your not motivated by feeling better, then be motivated by looking better.

One of the best ways to improve your skin (and hair) is by taking cold showers. Plus it’s free!

According to certified Dermatologist Jessica Krant, ice cold water can help our skin by preventing it from losing too many natural oils. And your hair gets the same benefit.

Along with that, one of the benefits of cold showers is how they will help your hair appear shiny, strong & healthy by keeping the follicles flat and increasing their grip to the scalp. This is great news for any of you guys who are scared of losing your hair!

Additional Resources:

Dude Stopped His Hair Loss Through Cold Showers Alone

Cold Showers: One of The Best Anti-Aging Secrets

6) Stimulate Weight Loss

Another way cold showers will make you look better, is by promoting fat loss.

Most people don’t know this, but there are two types of fat in your body. Brown fat & white fat. White fat is bad. It’s the body fat that we all hate so much. Brown fat is good. It’s function is to generate heat and keep your body warm.

When you take a cold shower, brown fat is activated, resulting in an increase in energy and calories burned to keep your body warm. So much so that according to this study, cold temperatures can increase brown fat by 15X the normal amount, which can result in 9 pounds of weight loss per year.

Tim Ferris is also noted in his book, The Four Hour Body, that taking ice baths was an amazing way to promote weight loss. The next level for any cold shower veterans.

Additional Resources:

Cold Showers May be Secret to Burning Fat, Research Reveals

7) Cold Showers Increase Testosterone

One of the coolest benefits of cold showers, for men, is that they will cause a rise in testosterone levels.

How much is hard to say, but according to this study, heat (even in small amounts) has an effect on our DNA, RNA & protein synthesis in the male testes. Fun fact: This is why our balls hang outside of our body, to stay cool. This study backs this, showing that just 15 minutes of increased heat in rat testes showed a big drop in testosterone.

All that, and the fact that Russian weightlifters used to sit out in the cold before competitions, leads me to believe there is something to this cold shower and testosterone theory.

Additional Resources:

How to Boost Testosterone Naturally: The Ultimate Guide

Cold Showers And Testosterone: The Theory of Cool Glands

8) They Boost Fertility

Another interesting benefit of cold showers is that they will boost your sperm count and increase fertility.

Taking hot baths has been proven to be an effective male contraceptive. Men who took a half hour hot bath every other day for 3 weeks were rendered infertile for the next 6 months!

On top of that, a study at USCF showed that men who stopped taking regular hot baths showed a sperm count increase of up to 491%.

While a hot shower won’t be as devastating on your sperm, it will have an effect. Remember, those testes want to be nice and cool, so if your trying to conceive – do them a favor and opt for cold showers.

Additional Resources:

How to Increase Your Sperm Count: 50 Ways

9) Cold Showers Improve Circulation

And if you’re not motivated by feeling better, or looking better, then be motivated by being healthier.

Cold showers improve circulation by means of sending blood down to your organs to keep them warm. This stimulation of the circulatory system is great for your overall cardiovascular health.

Additional Resources:

How to Utilize The Hot/Cold Shower For Circulation & Health

10) Cold Showers Improve Immunity

One of the most important benefits of cold showers is the fact that they increase your immunity.

A study from England showed that taking regular cold showers increases the amount of disease fighting white blood cells, compared to that of those who take regular hot showers. The hypothesis was that the boys attempted to warm it’s self during the cold shower, resulting in an increase in the metabolic speed rate and activation of the immune system. This then leads to the release of more white blood cells.

On top of that, remember back to point #2 and how the cold water swimmers bodies were more adaptive to oxidative stress. (A.K.A, their bodies can take a hit)

Additional Resources:

Dr. Weil: Are Cold Showers Good For You?

11) And They Drain Your Lymphatic System

An additional, yet crucial, part of the body that is affected by cold showers is the lymphatic system. What the lymphatic system does is help carry out waste from your cells. This is key in defending your body from unwanted infections. And when the lymphatic system is blocked, it will show up in symptoms such as frequent colds, infections and joint pain.

Cold showers, when alternated between hot and cold water will help your lymphatic system, by contracting the lymph vessels when exposed to the cold and relaxing them when exposed to the heat. This essentially pumps the fluid that may have stagnated in your lymph vessels out, resulting in a stronger immune system and healthier you.

Learn more about this process below.

Additional Resources:

Hot and Cold Showers – Lymphatic Cleansing

12) Cold Showers Speed Up Muscle Recovery

If you’re an athlete than you know that taking an ice bath after intense training is one of the best things you can do to recover faster. (A 2009 study confirms this)

But you don’t need a high tech training facility with cold water submersibles to be able to achieve these benefits. Just take a cold shower.

Although it won’t be as effective as a fully submersed ice bath, it will improve circulation, and help remove some lactic acid. Try alternating between very hot and very cold to let the blood come and go to the surface. Your muscles will thank you.

Additional Resources:

5 Ways to Recover Faster After Workouts

13) Cold Showers Relieve Depression

One of the most noted benefits of taking cold showers is that they offer relief for symptoms of depression.

Cold showers stimulate what is known as “the blue spot,” which is the brains primary source of noradrenaline – a chemical which plays a role in alleviating depression.

Plus the mild electroshock delivered to the brain by the cold shower (you’ll know exactly what I mean) sends an overwhelming amount of electrical impulses from peripheral nerve endings to the brain, which could result in an anti-depressive effect.  There is a high density of cold receptors in the skin, much more than there are for registering warmth.

And according to this study, it’s not all just hearsay.

At the end of every shower, I like to just let that cold water blast me on the top of the head for as long as I can take it. Talk about brain freeze.

Additional Resources:

A Guide to Hydrotherapy For Relieving Depression

Awesome Comments of Readers Who Eased Depression With Cold Showers

14) They Wake You Up

Obviously, an ice cold shower is going to get your ass up in the morning. We already talked about how they will scientifically increase your alertness, but science aside – if you have trouble getting up and pumped for the day, cold showers will change this.

Additional Resources:

Success Ritual #1: The Wake Up Shower

How to Have a Great Morning

15) And Then They Put You to Sleep

Ironically, while cold showers wake you up in the AM, cold therapy is one of the best ways to get an incredible nights sleep.

Tim Ferris talks about cold therapy in The Four Hour Body, by taking a 10 minute ice bath. And I quote him:

The result: it’s like getting hit with an elephant tranquilizer, even if the melatonin is omitted. Don’t expect it to be pleasant at first.

I agree with Tim’s findings. A cold shower at night puts me straight to bed.

Additional Resources:

11 Tricks For Getting a Great Nights Sleep

You Don’t Have to Start Off Cold!

This is a relief for many. You can start your shower off hot, and enjoy it. But for the last 3 minutes it must be cold! As cold as it goes!

This is still a task.

How to Gain The Courage to Take Cold Showers

Okay, so you know by now that cold showers are awesome. Great.

Now good luck waking up tomorrow morning and taking one (regardless of how amped up you are now).

It’s hard to take the plunge.

So I think some words of encouragement are in order.

First: As Phil Drolet, of TheFeelGoodLifestyle says:

What would the best version of you do?

No one else is gonna push you into that shower (unless you have an asshole older brother). You just have to take the plunge. And every time you do it, it will get easier. If you want to be the best version of yourself, you have to step outside your comfort zone.

Second: As Michael Anderson, Author of The Experiment says:

Turn it into an experiment

The thought of taking cold showers every day for the rest of your life is daunting. Like making any other lifestyle change that your mind perceives as permanent. But Michael Anderson helps people overcome this daunting feeling, by having his clients turn things like this into an experiment.

So here’s your experiment.

All you have to do, is take a cold shower tomorrow morning, and see how you feel. You can start hot, but end cold, for at least 1 minute. Then see how you feel. If you liked it, then do it again the next day and see how two days in a row made you feel.

It’s just an experiment, not a permanent life change.

Third: My advice

– Write down on a whiteboard or pad: Cold Showers

– Now make 30 boxes, one for each day

– Commit now to checking those 30 boxes off

– After the 30 days, you can decide to keep going or not. (I bet you’ll keep going)

But whatever you do, don’t be too serious about it and have fun. If it’s gonna stress you out, then it’s not worth it. This is supposed to improve your life, not scare you to death.

Are you man enough to take a cold shower?! Let us know if you took the plunge, and how it went, in the comment section below!

Additional Resources:

John Dues: How One How Shower Fucked up My Life

Awesome Comment Feedback on User’s Who Eased Anxiety & Depression With Cold Showers 

The Art of Manliness: The James Bond Shower – (Video Form)

The Impossible Blog: The Health Benefits of Cold Showers

The Getting Stronger Blog: The Ice Man

What Cold Showers And Bungee Jumping Have in Common


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About Sean Russell

Sean is a true entrepreneur. After turning his life around after struggling with anxiety and chronic fatigue syndrome he now dedicates his life to being his best self and helping others do the same. Learn more about him and his projects at

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64 thoughts on “15 Benefits of Cold Showers That Will Blow Your Mind

  1. Steven Whyte

    Buzzing for my third cold shower! What a rush it is when you struggle to breath under the cold water! I say to all the dudes out there, GO FOR IT!

      1. oliver

        Amazing Comment .
        Great Service for Humanity .
        Meditation is the key .
        There are faster ways and slower ones .
        Cold Shower is Universe for itself 🙂 :

      2. oliver

        I just tried the brain freeze .
        Now going to sleep .
        Wow , I will have deep soul travel to rejuvenating fountains and lucid dreaming to the power of infinite 🙂 .

        with Love from Switzerland,

    1. abe

      im 57 years old iv had cold showerssince i was 5 years old ive never had a cold or flue n my life

  2. Rami

    Hi Guys ! I will be taking my plunge this evening. I had experienced cold showers before after the gym sessions or stressful days. This article is MEGA !! and I am going for 30 day tick box mission. Good luck

    1. Sean Russell Post author

      Nice Rami! Godlike brother – let us know how it goes! What I like to do now is let the cold water blast me on the forehead for as long as I can at the end. Nothing like it.

  3. Jordan C. Dasilva

    Okay I have not taken it yet but I made the 30 day check box and I will do it. (Try to lets see how the first day goes xD) I live Hawaii so the only cold water I ever gone in was when I was shoved into the deep ocean….

  4. Herberth Amaral

    I’ve been trying cold showers for over 5 months now. In fact, I haven’t taken any hot shower this year. Sometimes I wake up with little willpower but then I realize that all the times that I had a cold shower I felt better after it. The main thing I think during cold showers is “I will stay under this shower until I no longer feel cold”. And it happens all the time and it is awesome when I finish.

    However it is not a big of a deal because I live in a tropical country (Brazil) where there is no such thing as “too much cold”. Do you guys have advices on how I take this practice to the next level?

    1. Sean Russell Post author

      Nice Herberth! You sound like a boss. I think to take it to the next level you cold let the freezing cold water blast you ont he top of the head for a few minutes as you go into a meditative state. The Japanese do this under freezing cold waterfalls, it’s called Misogi and it’s supposed to spiritually cleanse you.

  5. Tyler Woodhouse

    I have been taking cold showers for 3 months now! Cold showers gave me the mind strength I needed to quit smoking cannabis, quitting cannabis gave me a better self esteem and more motivation. Cold showers really made me a BETTER ME! It takes mind strength to overcome addiction, so start kicking your habits with this 30-day experiment. You will thank yourself for what you will accomplish from this… All you need to do is decide when to start

  6. Eva

    Yap! It is great taking cold bath makes you see the other side of your life……freezing though,but it worth it.

  7. Tim

    I have been studying cold shower and their benefits and I was hooked. there was only 1 problem.. I HATE the cold. But the perfect training to get used to it right? and I cant believe what happend.. im not the kind of guy who wants to start off warm and easly get colder and colder… I wanted to do it just instandly! because i wanted results as fast as possible and dont feel like a pussy.. and so I did i cant believe it haha. The first day was horrific but i did it.. tomorrow will be day 4. im already getting used to it, this is great!

  8. Wesley

    I’m starting this in the morning. Obviously, my goal is to continue this for as long as possible. I’m hoping that once I get in the routine of doing it every morning/night, it’ll seem like no problem. I can only feel like my life is totally organized when everything I do is in a routine and hopefully once I start doing this, I’ll do it every day. Btw, I’m 15 so I’m hoping this will also help me slow down the process of hair loss. 😀 Thank you, this is the best article I’ve read about this particular topic.

  9. Madhav Sekar

    Great post Sean!

    I created a “30-Day Cold Shower Challenge” for myself – something about it being a challenge to “win” made it more fun and easy to do.

    After 30 days, I have to say my discipline and will power increased a ton, and my confidence got a lot better too.

    Every morning during and after my cold showers I felt on top of the world, like an “alpha male”. Almost as if I’d just conquered my biggest fear and nothing could get in my way.

    Plus, if you’re really tired or got a bad night’s sleep, it’ll wake you up pretty quickly.

    Once again, great article and without a doubt the most definitive post on cold showers I’ve read so far.

  10. Bart

    I’ve been taking cold showers in the morning for a week now.
    It has an amazing effect on my energy levels.
    I noticed especially how i just felt awake when i started work, instead of feeling groggy and taking a few hours to really get going.

    The trick i first used was something i think was from the 4 hour body, which was putting my face in ice water for 5 to 10 minutes during the evening.
    After doing that a few evenings felt so energetic that i attempted the cold shower after this in the evening.
    Amazingly i actually succeeded in staying under the cold water for 5 minutes.

    After succeeding with this about 4 times i gathered the courage to attempt this for the first time again in the morning.
    Now i had tried this before about a year ago and failed miserably.
    During the morning i tend to feel really tired, and seem to feel alot colder than during the evening.
    This attempt actually went great, and even though i was shivering alot i pulled through and did 5 minutes.
    The next morning i did 10 minutes, and every day this week so far as well.
    After about 1-2 minutes it’s not so bad anymore.

    Now turning the temperature straight down to cold doesn’t seem too bad anymore.
    The benefits completely outweigh the first 1 minute of uncomfort.
    I do tend to scream a bit when i turn it straight down to cold.
    Easing into this is the way to go.

  11. jon

    I recently switched from hot to cold shower, it wasn’t easy to take the plunge but I motivated myself to do it. The outcome is instantaneous, your skin feels, tight and alert, your body more defined and muscular, high muscle recovery speed, and after you finish the shower you feel this high! Its great with all the added benefits this will be my lifestyle for sure.

  12. Brendan

    Just taken my first cold shower this evening. At the beginning it was a little difficult but after a very short period of time I go used to it. For those who want to see what the extreme looks like I would suggest looking up Wim Hof or “The Iceman”. This guy has like 20 world records for extreme cold endurance. He teaches a really easy and neat breathing technique that made the whole ordeal a lot easier for me. Basically the technique is this. Before the shower you breath in pretty fast and heavily and breath out less fast and you do that for like 30 times. Then you exhale all of your breath and hold it for as long as you can. Then you take in a really big breath for like 30 seconds. You are supposed to repeat that whole sequence like 3 times. I only did it once but that was enough for me. You can look all this stuff up on youtube. Although it wasn’t as comfortable as a warm shower I was able to stay there with out an urgency to get out. In fact after the shower I actually realized that I needed to actually wash my self so I had a second cold shower two minutes after the first one. With the second one it was almost pleasant.

    I am going to do a 30 day challenge of cold showers and I am going to continue with the breathing techniques. Hopefully the local Christmas swim in December won’t be such an ordeal this time around. 🙂

  13. Vasilije

    This is my fourth day of cold shower…i am certain that i am not going back to hot showers ever again…simply gets you in a ass-kickin’ mood,go for it,you will do it forever,i swear to you…

  14. Ethan

    Had my first full cold shower, usually I tempt it then I chicken out, today after reading this article I was like “Screw it, I’m going for it” bit daunting when it was feet first, hands was okay, head felt like an ice cube but when it got to the back, I really felt a surge, going to start having cold showers more often now

  15. oxdevelopment

    It might seem strange to take cold showers in the freezing cold winter, but you would be surprised to know that it gives numerous benefits to our health.

    Cold showers have some many benefits. For exmaple: Weightloss, active days and creating will power. It is essential to start with it, because you will feel so relaxed afterwards.

    If you want to start with it I recommend starting with 30 second goals. And every day that passes by you add 30 seconds to that goal.

    Good luck!

  16. george99

    I started taking cold showers about six months ago and all hyperbole aside – my life has changed for the better…

    Here are a few of the benefits I felt and continue to feel to this day: increased energy (all day), better focus (easier to concentrate overall), better mood (being from Canada with our long, dark winters the cold showers had an instant effect on my mood. Was generally more positive and spent my day on more of an even keel mood-wise), better skin (there seems to be a tangible glow to my skin – have got several compliments from others where before I did not), increased immunity – I am never sick, and of course a natural wake up call in the a.m.

    If you can simply get over the hump of the first week of the initial “cold shock” you will be fine.

    I love telling everyone that will listen about trying cold showers. It’s one of the best kept secrets around.

    Best of all, the literature backing cold showers is not some sub branch of pseudo-science quackery. It’s backed up by thousands of years of experience…the ancient Egyptians did it on through to much the European countries – especially the Scandanavian ones.
    Lastly, this is lame but here goes: I enjoy jazz and now my friends call me John Coldtrain.

    Happy cold showering all! 🙂

  17. Draker012

    Wow its makes me feel warm after a cold shower, today is my 3rd day and am starting to feel the positive effect already. c’mon ladies lets do this cold show for life.

  18. Asad Irfan

    When first time I got to know about them I started them and even thoughI never had one, I was brave enough to stay for a while under it and enjoyed it. I kinda challenged myself. Today after few months I started them again and guys its too cold weather here too 😀 My longest streak today was 4 min !!!

  19. Alex

    I have been doing this for 2 months with out realizing it, mainly because I didn’t have a choice but to take a cold shower. Looking back it’s all true! I also just took a cold shower and when I got out I felt amazing!! I definitely will continue this experiment!

  20. John

    I have having cold showers for like 2 months now. I don’t care if it’s freezing cold outside. My brain tell me not to do it every morning but i still take that icey cold shower. Actually i have noticed an improvement in my will power.

    Anyways, great article. Keep posting good stuff.

  21. Roman

    I’ve been taking cold showers mostly everyday for a couple months now and I had no idea there were all these benefits to it. I just did it to develop my mental toughness. And I live in New Jersey so its about 15 degrees in the morning, talk about ice old water.

  22. David

    Are just straight cold showers more beneficial than the hot and cold alternating, 1 min hot as u can, then 1 minute as cold as you can, 7 times?

    1. GaT

      Should be fine as long as the last 3 minutes are cold – quoted from lower down the article:

      “You Don’t Have to Start Off Cold!
      This is a relief for many. You can start your shower off hot, and enjoy it. But for the last 3 minutes it must be cold! As cold as it goes!”

  23. Rocky

    WOW! Took my first shower not long ago and I’m not going to lie it was pretty hard at first. At the end however I found myself enjoying it and NOW IM SUPER ENERGIZEDDDDDDDDD 🙂

  24. Joe

    This is awesome. I’m on day 18 now, with no intention of stopping, even though I’d planned to do it for a month when I started. I’ve been doing 3 minutes of warm, since cold water and soap don’t work together, followed by 7 minutes of ice cold. It was tough for the first week, but well worth it, I’m sold.


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