In the world of sports, “hit the showers” is practically a code for recovery time. We all know a post-workout shower is a must for getting clean and washing away sweat and bacteria. But did you know that the shower itself might help your body recover?
If you’re thinking about making a shower part of your post-exercise recovery, you might wonder: is it better to take a cold or hot shower after a workout? Hot water is known to relax muscles and help with recovery, while cold water cools you down and can prevent overheating.
So, which one is better for post-workout recovery? Or is there a way to get the best of both worlds? Let’s break it down and see which option might work best for you!
Turning Up the Heat
Most of what we know about using hot and cold water for post-workout recovery is actually based on research from other, more intensive temperature therapies—not just a simple shower. Still, turning up the heat has some solid benefits that can boost both performance and recovery.
Heat therapy can enhance circulation. Using targeted or full-body heat therapy, such as heating pads or hot-water immersion, helps dilate blood vessels, improve blood flow, and promote a steady supply of oxygen and nutrients to the muscles.
Heat therapy also alleviates muscle pain and tension. With increased circulation, muscles receive more nutrient-rich blood, which aids in soothing post-workout soreness and relieving stiffness in muscles and joints. Applying heat locally raises muscle temperature, which increases flexibility and range of motion, ultimately contributing to improved exercise performance and reduced tension afterwards.
Hot showers offer a chance for both physical and mental relaxation. Many find that a warm shower helps them unwind, easing muscle tension and reducing stress. A clinical review suggests that taking a warm bath or shower about 90 minutes before bed may improve the ability to fall asleep and enhance overall sleep quality, making hot showers particularly effective after evening workouts.
So, when is the best time to go for a hot shower after workout?
If you’ve had a strenuous day or a very intense workout, a hot shower can provide you with comfort in many ways. The warm water opens up pores, helping to clear out impurities and reduce the risk of skin issues. Hot showers are excellent for relieving muscle stiffness and activating the parasympathetic nervous system, preparing the body for restful sleep. They also help alleviate cold symptoms by opening airways and easing congestion. For those with arthritis, a warm morning shower can relieve stiffness and improve mobility. In short, if you’re seeking relaxation, symptom relief, or a way to wind down before bed, a hot shower may be the most beneficial choice.
Keeping It Cool
Discussions about cold therapy for exercise recovery often focus on extremely low temperatures, but a cold shower can also offer notable benefits if a plunge isn’t quite your style. Here’s what cold therapy can do:
Reduce inflammation. Techniques like cold-water immersion help to narrow blood vessels; they reduce blood flow and may ease post-workout inflammation.
Alleviate muscle soreness. Following a new technique or an intense workout, cold water can reduce muscle soreness and speed up recovery. Research suggests that the quick reduction followed by an increase in blood flow after cold exposure brings oxygen-rich blood back to your muscles, which may be why many experts recommend cold therapy for recovery.
Enhance mood and mental focus. It’s not just for your body—cold showers are great for your mood and focus, too. The shock of cold water can increase alertness by improving oxygen intake, raising heart rate, and boosting noradrenaline production. All this lifts your spirits and sharpens your mind, especially after a morning workout. Plus, the release of noradrenaline and beta-endorphins can give you a natural mood boost, making you feel refreshed and recharged. So, a cold shower might just be the perfect post-workout pick-me-up!
But there’s a catch! While cold showers have plenty of benefits, there are a few potential downsides. One big concern is their impact on muscle growth—cold water immersion after weight training might hold back muscle gains by reducing the inflammation needed for growth. It can interfere with the genes and proteins that support muscle building. So, if your question is: “Hot or cold shower after workout for muscle growth?” then the answer is—definitely not cold!
Not everyone loves sudden jolts of cold, either! Plus, staying in cold water for too long can lead to hypothermia or put extra strain on your heart. So, it’s important to approach cold exposure carefully, and if you have any health conditions, it’s a good idea to check with your doctor first.
Cold Shower After Workout: Our Tip-Top Tips
- Ideal water temperature. Aim for a water temperature between 50-59°F (10-15°C) for your post-workout cold showers. It’s cold enough to give you the perks of cold therapy without it feeling unbearably icy.
- Timing and frequency. Aim for 5-10 minutes per cold shower, around three times per week, to maximise the benefits. This schedule allows your body to adapt to the cold while avoiding overexposure, making it an easy habit to incorporate into your routine.
- Ease into it. Start with lukewarm water and gradually reduce the temperature over several days. Initially, you might end your usual shower with a 30-second burst of cold water, gradually increasing the duration as your body becomes accustomed to it. This step-by-step approach helps your body adjust comfortably to the cold.
So, Is It Better to Take a Cold or Hot Shower After a Workout?
Here’s a bit of debate for you. While there’s no harm in taking a hot or cold shower after a workout, it might not be the muscle recovery tool you’re hoping for.
Why do some scientists question whether shower temperature helps with muscle recovery? Most of the research on temperature-based recovery—like cold water immersion, cryotherapy, pre or post-workout sauna, and cold plunges—uses settings that are pretty different from a quick post-workout shower. Also, thermal interventions mainly affect skin temperature, which doesn’t translate well to muscle temperature—especially with body fat in the mix. In other words, changing your skin’s temperature doesn’t necessarily impact your muscles, so a hot or cold shower might not make much difference for recovery.
That said, while showers do not necessarily speed up muscle recovery physically, they can still bring some wellness benefits! Even if they don’t have a significant physiological effect, there might be a mental boost at play—the placebo effect. Just believing that a certain shower temp helps can have a powerful impact on its own, at times as strong as some active therapies. Pain and recovery aren’t just physical; they’re also psychological. So, if you’re convinced showers help, they just might!
Ultimately, it’s worth experimenting to find what works for you. Choose a hot or cold shower based on your needs and mood—after all, the goal of ‘hitting the showers’ post-gym is to feel refreshed and ready to go!
