Last updated: October 2026
Cold showers can make you feel more alert and energised. In a Dutch trial of over 3,000 adults, ending a warm shower with 30 to 90 seconds of cold led to 29% fewer sick days off work, though not fewer illnesses. Start with 15 to 30 seconds of cold at the end of a normal shower.
Below: cold shower benefits and what the evidence shows, how to start, cold showers vs ice baths, who should avoid them, and how they fit into an energy routine.
Cold shower benefits: what the evidence shows
| Claimed benefit | What the evidence shows |
|---|---|
| Feeling more alert | Likely. Cold water triggers a burst of adrenaline and faster breathing that wakes you up |
| Fewer sick days | A Dutch trial found 29% fewer sick days off work, but people didn’t get ill less often |
| Better mood | Many people report it, but research is still limited |
| Muscle recovery | Cold water immersion can ease soreness after hard exercise, though regular use may blunt strength gains. See muscle recovery |
| Stress resilience | Practising staying calm in the cold is a popular idea, but evidence is early. See nervous system regulation |
| Weight loss | No good evidence that cold showers cause meaningful weight loss |
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View productHow to start cold showers
- Start warm. Have your normal shower first.
- Finish cold for 15 to 30 seconds.
- Breathe slowly through the gasp reflex, with long out-breaths. See box breathing.
- Build up by 15 seconds a week, to 1 to 2 minutes.
- Warm up afterwards with a towel and clothes, and move around.
The trial tested just 30 to 90 seconds of cold, so you don’t need to go long.
Cold showers vs ice baths vs cold water swimming
| Cold shower | Ice bath | Cold water swimming | |
|---|---|---|---|
| Ease | Easiest; at home | Needs a tub and ice | Needs a safe venue |
| Intensity | Mild to moderate | High | High |
| Main risks | Low for healthy adults | Cold shock; keep it short | Cold water shock and drowning; never swim alone |
Morning or night?
Most people prefer cold showers in the morning, when the alertness boost is useful. Late at night, the adrenaline may make it harder to wind down. For the evening, a warm shower an hour before bed is better for sleep. See morning routine for energy and how to sleep better.
Who should avoid cold showers
- Heart conditions or high blood pressure: the sudden cold raises heart rate and blood pressure. Check with your GP first.
- Raynaud’s: cold can trigger painful attacks.
- Pregnancy: check with your midwife.
- If you feel faint, dizzy or very breathless, stop and warm up.
A simple energy routine
A cold finish to your shower works best alongside the basics: a fixed wake time, morning daylight, breakfast, and caffeine kept to the morning. See how to boost energy naturally, coffee crash, tired in winter and best supplements for energy.
Magnesium contributes to a reduction of tiredness and fatigue and to normal energy-yielding metabolism. Our Flow CBD Oil combines broad spectrum CBD with ashwagandha and maca for daytime routines, and our Magnesium Glycinate Sleep Complex is an evening drink. See magnesium for energy and adaptogens for energy. The FSA’s 10mg a day figure for CBD is precautionary advice rather than a legal limit, set while longer-term safety research continues. At Evopure we think it is a very cautious figure, and many adults use more. If you go above it, increase slowly, and check with your GP or pharmacist first if you take any medication.
Related guides
- How to wake up earlier.
- See also our winter wellness guide.
- Cold water, the diving reflex and the vagus nerve.
- Pairing cold with heat? See sauna benefits, and how to combine a sauna with a cold plunge.
- Cold showers are a popular Winter Arc habit; see our guide to setting rules you will keep.
- Thinking of moving from the shower to open water? Read our guide to cold water swimming first, including cold water shock and how to start safely.
- Cold showers are one part of the Wim Hof Method; see our guide to Wim Hof breathing for the breathing part and its safety rules.
- Not sure if it’s Raynaud’s? See Raynaud’s: symptoms and when to see a GP.
- If you get itchy swellings on your toes in winter, read what causes chilblains and how to stop them.
Sources 4
- Buijze GA et al (2016). The effect of cold showering on health and work: a randomized controlled trial. PLOS One.
- Berjisian E et al (2026). Strategic application of post-exercise cold-water immersion to enhance performance recovery and adaptation: an umbrella review. Sports Medicine Open.
- NHS. Self-help tips to fight tiredness.
- NHS. Raynaud’s.
This guide is general information, not medical advice. Evopure makes Flow CBD Oil and the Magnesium Glycinate Sleep Complex. We don’t recommend our products during pregnancy or breastfeeding.
