Hot water shower or cold water shower- The never ending debate

Highlights: A hot water shower relieves you from respiratory symptoms, but can lead to a spike in blood pressure. Cold water showers boost immunity and improve circulation. Know the pros and cons inside. What does the Research say, and what is suitable for you?

Well, there has always been a debate about showering – The hot water or the cold water. Be it summer or winter, some of us are very particular about our morning routine. Someone wants only and only cold water, despite the season's low temperature, while someone else demands hot water, despite the soaring temperatures outside. It is absolutely a personal choice, really. But have you ever thought that the kind of water you shower with daily has its pros and cons? There are health benefits associated with it.

If not, get on to reading this. Let’s see if you switch to the other side after finding out. Here are the advantages as well as the repercussions behind –

Summarized view of the benefits of a hot water shower and a cold water shower (Detailed discussion below).

Hot water shower Cold water shower 1. Relieves respiratory problems.  1. Improves circulation. 2. Keeps the skin clear and healthy.  2. Reduces inflammation. 3. Promotes good sleep. 3. Keeps you energized. 4. Sheds calories. 4. Promotes healthy skin and hair.  5. Cardiovascular benefits.  5. Boosts immunity.  6. Relieves muscle pain and joint aches.  6. Reduces muscle soreness and fatigue after a workout.  Hot water shower 

Here’s why you should take a hot water shower, and why not (Image source: Freepik)

Relief from respiratory symptoms – People often say that they find a hot steam quite helpful when they have signs of a cough and cold. It can help in clearing a nasal blockage, opening the nasal airways, and loosen up the phlegm [1].

Helps your skin – Yes, hot water can help in keeping your skin clear and healthy. It opens the skin pores and removes the dust and oil that act as toxins. Your skin will appear to be fresh and hydrated [2].

Result in a better sleep – A stressed-out day needs some relaxation. Hot water not only flushes out all the dirt and germs from the body but also soothes and calms the mind and body. It relaxes, lessens fatigue and pain. So that you have a good sleep at night. Practicing hot water showers routinely before bed manages stress and improves sleep quality [2].

Sheds some calories – A hot water bath cannot help you as much as exercise, however, it can still benefit you on a certain level. An hour in hot water can burn up to 140 calories. Just to let you know, a hot water bath is an added effort that can help you shed some calories. It cannot replace exercising [2].

Cardiovascular benefits – Hot water showers and Saunas reduce the risk of heart disease, preventing cardiac arrest. It facilitates blood flow to the vessels, improving circulation and reducing blood pressure [3].

Relief in muscle pain and joint ache – A hot water bath relaxes muscles and relieves joint pain. A sore muscle can be easily relieved. After exercising, too, the discomfort and aches in your body can be reduced by a hot shower [4].

Despite the above reasons, there are some cons of bathing with hot water. These are discussed below –

Dry the skin and cause itching – Hot water disrupts the keratin cells on the epidermis (uppermost layer of the skin). As these cells get damaged, it leads to dry skin and no moisture is locked. Dry skin further worsens to conditions like eczema. Due to the heat, mast cells containing histamine release their contents in the skin, which can cause itching [1].

High blood pressure – Hot water can make the heart beat faster and increase blood pressure. People with cardiovascular diseases and high blood pressure should be aware and choose accordingly [1].

With this, we move on to our next section that covers the pros and cons of bathing with cold water. Check it out –

Unlock the benefits of bathing with cold water, including the concerns (Image source: Freepik) 

Cold water shower 

An improvement in circulation – With a cold water shower, your body can increase blood circulation. It can maintain its core temperature. An increase in blood circulation helps in redistributing blood, delivering new oxygenated blood wherever needed in the body. Blood flows through the body more quickly, and the circulatory system can function better [2].

Reducing inflammation – Muscle soreness leads to inflammation. This can be overcome by ensuring that the oxygenated blood flows back to the tissues. The cold temperature will tighten your blood vessels (vasoconstrict), which makes the blood flow to the body’s important organs. An ice bath therapy is considered to be a go to option to treat inflammation, especially if you develop muscle soreness due to exercise [5]. 

Energizes you – As you wake up in the morning and bathe with cold water, there is an increase in the heart rate as well as the intake of oxygen. It makes your mind and body alert [1].

Hydrated skin and shining hair – The cold water tightens the skin, constricting blood flow. The sebum layer, which protects the skin and hair, is safe with cold water. Thus, using cold water makes your skin and hair stay healthy, at the same time adding that natural glow [1].

Boost your immunity – The leukocytes (blood cells fighting infection) get stimulated by cold water. And if you go from hot water to a cold shower, your body stays protected from viruses. Studies have shown that people who bathe with cold water fall less ill [2].  

Further, some studies have revealed the health benefits of voluntary exposure to cold water. It can reduce muscle soreness and fatigue after a workout, along with other perks [6].

Let’s get on to the cons of taking a cold shower. These are –

Sickness – The cold temperature is not at all suggested. It can cause sickness, which will ultimately weaken your immune system [1].

Not worthy if you have a problem with the joints – For example, a person with arthritis can never benefit from cold water. He will always prefer warm water only, as it will help him with increased mobility. Warm water will be easy and effective on his joints. But it can constrict the blood vessels, reducing blood flow to the joints and muscles. Cold can reduce swelling and numbness. However, for severe arthritic problems, consult a Rheumatologist [7]. 

The Research

Coming to the end, by now you know all about taking a hot shower or a cold shower, the positives and negatives too. And you might still be confused about which one is the best for you. 

There are two approaches to this – It is suggested to take a shower with lukewarm water, so it’s tolerable for you. Meanwhile, it has also been said to alternate the hot water and cold water cycles. As the cold water constricts the blood vessels, which leads the blood to flow to the middle of the body, while the hot water opens the blood vessels. The blood goes completely through the muscles and organs [1].

A Contrast Bath Therapy is also recommended by doctors, where one can immerse oneself firstly in hot water, and then in an icy bath. A research mentioned on PubMed, which is an official website of the US government, states that the contrasting hot and cold bath helped the sports players recover from fatigue one to two days after the game [8].

Another study has revealed the human physiological response when immersed in water of different temperatures, notably 32 degrees C, 20 degrees C, and 14 degrees C. 

In the context of Ayurveda, it has been said that the bathing water you choose depends largely upon the season, body temperature, age, and the energy imbalances (Vatta, Pitta, and Kapha dosha). For this, a critical review on Snan (bathing) has been provided in the research by the Journal of Ayurveda and Integrated Medical Sciences [9].

Again, it is completely an individual choice which water to bathe with. Adding, there are advantages and disadvantages to both. However, you must take the advice of your physician in case you have some health concerns. And, bathing with too much hot or too cold water shall never be done. Make sure you keep everything in mind before choosing one. Do consult your physician once.