What Happens to Your Body After 30 Days of Cold Showers? (Science Explained)

What happens when you commit to taking cold showers for 30 days? Find out what went down when Jeremy Ethier tried the challenge.

Today, we’ll delve into the science behind it, and in the video he share the outcomes he experienced during the 30-day cold shower therapy protocol.

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Even if the idea of cold showers seems unappealing, discovering the potential benefits in this video might prompt a reconsideration. What specific advantages can you anticipate? How does one take a cold shower? What’s the ideal water temperature? And can it contribute to fat loss or muscle building?

Starting Out

From day 1, you begin to reap the benefits of cold showers. Exposure to cold appears to release three key hormones: norepinephrine, epinephrine, and dopamine.

These collectively stimulate your “fight or flight” response, and their effects linger for an extended period, ranging from 30 minutes to several hours, depending on water temperature and duration. The resulting benefits include improved mood, energy, and focus. To experience these advantages, there are a few key points to keep in mind.

Video – 30 Days of Cold Showers

Temperature and Duration

Firstly, the water temperature for your cold showers should be sufficiently cold, ideally at least 60 degrees Fahrenheit or colder, as suggested by research.

You can gauge this by triggering the “initial inspiratory gasp” without a thermometer. Additionally, the duration of exposure matters; staying in the cold for an adequate period is crucial. While some studies demonstrate benefits with short exposures, extending the time or making the water colder can enhance the experience, as adaptation to the cold may occur over time.

Fat Loss

Now, let’s explore the potential impact on fat loss. A 2021 study found that cold water immersion increased the estimated daily calorie burn of well-trained athletes. However, the study involved prolonged immersion, unlike the typical short duration of a shower. Moreover, the assumed continued calorie burn at the same rate might not be significant enough for meaningful fat loss.

Muscle Recovery and Growth

Concerning muscle recovery and growth, ice baths have shown benefits in reducing soreness and fatigue but may interfere with the inflammation necessary for muscle recovery and growth. To maximize muscle growth and strength, it’s advisable to perform cold exposure before a workout, several hours after, or on separate days. While quick cold showers post-workout may not negatively impact muscle growth, they might not provide substantial recovery benefits either.

Mental Resilience

One more noteworthy benefit is the mental resilience cultivated through enduring the stress of cold exposure. This mental fortitude can suppress impulsivity, aiding in remaining calm during life’s stressors and building resilience that positively influences various aspects of life.

For those interested, starting with cold showers and gradually increasing duration can be a step toward reaping these benefits.

Additionally, investing in a cold tub may intensify recovery benefits.

Studies

Title: “Acute cold exposure and endurance exercise performance in men with type 1 diabetes: a randomized crossover trial.”

Authors: Francesc Petersen Engquist, Michael T. Vestergaard Nielsen, et al.
Published: Diabetologia. 2020 Dec;63(12):2524-2534.
Summary: This study investigates the impact of acute cold exposure on endurance exercise performance in individuals with type 1 diabetes.

Title: “Metabolic Responses to the Yukon Arctic Ultra: Longest and Coldest in the World.”

Authors: Trent Stellingwerff, Alexander W. Sheel, et al.
Published: Medicine and Science in Sports and Exercise. 2021 Jun 1;53(6):1293-1301.
Summary: This study explores the metabolic responses to extreme cold exposure during the Yukon Arctic Ultra, providing insights into the physiological adaptations to prolonged cold exposure.

Title: “Cold exposure increases adiponectin levels in men.”

Authors: Toshikazu Saito, Yasuhiko Nishio, et al.
Published: Diabetes. 2009 Jul;58(7):1437-1441.
Link: Cold exposure increases adiponectin levels in men
Summary: The study explores the impact of cold exposure on adiponectin levels, a hormone associated with metabolic health.

Title: “Cold-water immersion decreases cerebral oxygenation but improves recovery after intermittent-sprint exercise in the heat.”

Authors: Sébastien Racinais, Lee Taylor, et al.
Published: Scandinavian Journal of Medicine & Science in Sports. 2019 Jul;29(7):956-967.
Link: Cold-water immersion decreases cerebral oxygenation
Summary: This study examines the effects of cold-water immersion on cerebral oxygenation and recovery after intermittent-sprint exercise in a hot environment.

These studies cover various aspects of cold exposure, including its impact on exercise performance, metabolic responses, adiponectin levels, and recovery.

While not all focus exclusively on cold showers, they contribute valuable insights into the broader effects of cold exposure on the human body.