Exposure to cold water is a popular trend now. From social media personalities promoting the psychological advantages of cold showers to athletes endorsing ice baths for quicker recovery, it has evolved into a legitimate wellness practice. Proponents suggest it may enhance concentration, strengthen the immune system, and even diminish inflammation.
However, researchers indicate that the data, while interesting, is inconsistent. While some limited research indicates that brief exposure to cold water, such as a cold shower, can boost alertness and mood, other studies reveal little or only fleeting benefits. It is evident that the activity sets off a chain of physiological responses that can be stimulating and, for some, therapeutic.
The potential benefits of cold showers
Dr. Jonathan Leary, founder and CEO of Remedy Place, a wellness social club providing guided cold plunges, states that when cold water contacts your skin, your body has a cold-shock reaction. This involves rapid breathing, a temporary increase in heart rate and blood pressure, and a release of stress hormones that make you feel very alert.
Dr. Neha Pathak, a physician specializing in internal and lifestyle medicine, notes that this type of cold exposure has been associated with improved mood and reduced stress, although research is still in its early stages. She adds that various small studies propose cold exposure prompts the release of neurotransmitters like dopamine and norepinephrine that elevate mood and concentration. Nevertheless, research in this area is “promising, but not conclusive.”
One study, released in 2025, discovered that stress levels decreased and sleep quality improved in individuals after roughly 12 hours of cold water immersion. A study of over 3,000 individuals in the Netherlands found that individuals who finished their warm showers with 30 to 90 seconds of cold water experienced a nearly 30% reduction in sick days, although they were not necessarily less prone to illness. While these findings are intriguing, they do not definitively prove the efficacy of cold showers.
Pathak emphasizes the need for more rigorous research on dosage (duration, frequency, temperature) and long-term outcomes. She suggests it is reasonable to imply that cold exposure may be beneficial, but not definitively so.
Inflammation and the immune system
Being exposed to cold water activates your sympathetic nervous system. This releases adrenaline and norepinephrine, hormones that briefly raise heart rate, alertness, and blood circulation.
Research indicates that this type of stress response also activates specific immune cells that aid in combating infection. In brief bursts, this can act as a stimulant for your immune system.
A 2014 study discovered that individuals who underwent training for cold exposure, such as cold-water immersions, and breathing exercises could consciously impact their immune response. Those who practiced cold training produced less of an inflammation-regulating protein and had milder symptoms when administered an endotoxin (a substance that typically causes inflammation) compared to a control group that had not been trained in these techniques.
While a cold dip may help revitalize you, it should not be your sole stress-reduction method. Dr. Sirisha Vadali, a cardiologist at HonorHealth Women’s Heart Health in Arizona, explains that the immunity response is believed to be directly linked to stress reduction. It is not a complete remedy, but rather a beneficial addition to already healthy behaviors.
How cold showers compare to ice baths
A cold shower provides a brief, controlled stimulation, whereas an ice bath involves complete immersion, rapidly lowering core body temperature.
Cold showers are gentler and easier to manage. They are generally safe for most healthy adults, easily incorporated into daily routines, and have a lower risk of shock, arrhythmias, and hypothermia.
Ice baths, however, are conducted in extremely cold water, typically below 50°F (10°C). They elicit the same physiological responses, but with greater intensity.
Dr. Parth Bhavsar, a family medicine physician at Wellstar North Fulton Hospital in Georgia and a thermoregulation researcher, clarifies that both methods rely on cooling the skin to stimulate blood vessel constriction and hormone release.
He states that ice baths induce a quicker reduction in body temperature and a higher release of adrenaline. This also translates to a greater risk of heart rhythm abnormalities, hypothermia, and what is known as an after-drop, in which your temperature keeps decreasing even after you exit the bath.
Who should (and shouldn’t) try it
Cold showers are not suitable for everyone. Pathak cautions that they can be dangerous for individuals with cardiovascular issues, high blood pressure, or respiratory problems. She advises consulting with your doctor before attempting them if you have heart disease, circulatory problems, Raynaud’s syndrome, or are pregnant.
Vadali advises that people with vascular disease, especially those with circulatory problems and uncontrolled high blood pressure, should also avoid them because they may cause improper blood shunting.
However, cold-water exposure can be safe for most healthy adults when done gradually. Pathak notes that repeated cold exposure trains the body to shift between “fight or flight” and “rest and digest” states. This physiological adaptability may also translate to enhanced emotional or psychological resilience.
How to start without shocking your system
Experts suggest that consistency is more important than intensity. Begin around 68-70°F and progressively lower the temperature over time.
Vadali advises that roughly 50–60°F for one to three minutes is sufficient to gain cardiovascular benefits. She adds that anything below 50°F for extended durations should be avoided.
Pathak suggests gradually incorporating a cold-water practice by finishing your regular shower with 30 seconds of cool water, and gradually extending that time to two to five minutes as your body adjusts.
She concludes that there is no ideal temperature or duration. The key is to find a safe, uncomfortable-but-tolerable zone for you.
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