It seems many people idealize cold morning showers too much
Cold showers are promoted by bloggers, fitness trainers, and motivational speakers as a universal way to energize, boost immunity, and even beat depression. But some doctors warn that this practice has serious limitations that are rarely discussed on social media. So what really happens to the body under ice-cold water, and who should avoid trying it altogether?
What happens to the body under a cold shower
When cold water hits the skin, the body perceives it as stress. In response, the brain triggers a cascade of reactions: a release of adrenaline, noradrenaline, and cortisol. Breathing quickens, blood vessels constrict sharply, and the heart starts beating faster. Essentially, the body switches into “fight or flight” mode — except instead of a real threat, you’re just standing in the shower.
Then the most interesting part begins. When you turn off the water and the body returns to normal temperature, blood vessels quickly dilate, and blood flow to organs and tissues increases. According to surgeon Elvin Guseinov in a conversation with Gazeta.ru, it is precisely this “constriction–dilation” mechanism that underlies most of the beneficial effects of cold showers.
After the skin adapts to the temperature, dopamine, serotonin, and endorphins — neurotransmitters responsible for good mood and a sense of energy — enter the bloodstream. This is why many people report a surge of alertness and improved concentration after a cold rinse.
How cold showers benefit immunity and muscles
The specialist noted that athletes have long used cold water rinses to reduce muscle inflammation and ease pain after intense workouts. Cold water helps speed up recovery and reduce muscle tension — and this is perhaps the most studied and practically confirmed effect.
There are other benefits too. According to research cited by the doctor, regular cold water rinses can reduce the frequency of common colds. The mechanism is linked to an increase in the number of white blood cells (leukocytes), which are responsible for fighting infections. Cold water also tightens pores and tones the skin, helping it stay firm longer.
It’s important to understand that this refers to a regular practice, not a one-time feat. A single dousing with ice-cold water won’t turn you into a superhuman with perfect immunity.
Who should not take cold showers
This is where the part that bloggers usually skip begins. Cold showers have clear contraindications, and for some people, they are simply dangerous.
The main risk group is people with cardiovascular diseases. The sharp constriction of blood vessels under cold water causes a spike in blood pressure, and then, upon warming, the pressure changes again. Such “swings” place serious strain on the heart. At risk are patients with:
- hypertension (high blood pressure);
- hypotension (low blood pressure);
- ischemic heart disease.
Another less obvious group is people with low body fat. Subcutaneous fat acts as thermal insulation, and if there’s too little of it, the body loses heat too quickly. The result is hypothermia, which manifests as shivering, confusion, and general malaise.
Cold showers during pregnancy and chronic illnesses
Guseinov specifically emphasized that cold water rinses are not recommended for women in several situations:
- during menstruation;
- during pregnancy;
- while breastfeeding, because cold can provoke inflammation of the mammary glands.
Additionally, people with weakened immune systems, malignant tumors, and vein diseases should also avoid overcooling. For patients with chronic skin conditions or respiratory system diseases, the doctor recommends consulting a specialist before starting cold water hardening. Cold water can exacerbate chronic conditions, and instead of an energizing morning, your day might start with a visit to the doctor.
How to properly start cold water hardening
Even if you have no contraindications, jumping into an ice-cold shower for five minutes is a bad idea. You should start hardening very gradually. Not everyone has a positive reaction to cold showers — for some people, it turns out to be pure stress that worsens their overall condition.
Cold water hardening is not a universal solution but a practice that requires a mindful approach and consideration of your body’s individual characteristics. Before making cold showers a daily ritual, it’s worth honestly assessing your health, and if there are any doubts, talking to a doctor.
Cold showers can indeed strengthen immunity, improve circulation, and boost mood. But they’re not suitable for everyone — and that’s okay. Health isn’t measured by the number of seconds spent under ice-cold water. It’s much more important to understand how your own body works and choose the methods that truly help it.
