Are you planning to brave the shock of immersing your body in a tub of frigid water after a hard workout?
Considering the multiple benefits of a cold plunge, it is one of the best ways of optimizing post-workout recovery.
But how about a cold shower? Actually, it seems to be an easier way of getting similar benefits.
Do cold showers work like ice baths and offer the same health benefits as cold water therapy? Or is one method more effective than the other for boosting your health and well-being?
Let’s find out the truth in this cold shower vs. ice bath discussion.
Differences Between Cold Showers and Ice Baths
Keep in mind, no specific scientific studies have been done to compare ice baths vs. cold showers. In reality, both processes offer the benefits of cryotherapy in some way.
However, there are some basic differences between them and how they impact your blood flow and the immune system.
Temperature
Usually, the ice bath temperature is kept between 50 to 59 degrees Fahrenheit (10 to 15 degrees Celsius). Once you get used to cold temperatures, you can lower it further by adding ice or using the cooling system.
However, in a cold shower, the temperature is higher. The water temperature will depend on the outside temperature as well, so the chances of enjoying a cold shower in summer are pretty low. Besides, controlling the shower water temperature accurately is not possible.
Quite simply, the lower the water temperature, the higher the cooling rate of your body. In fact, some research suggests using a water temperature lower than 10 degrees Celsius, along with immersion of the torso and limbs for best results.
With lower water temperatures, the body also receives more thermal shock. This sudden lowering of skin temperature from cold exposure has more effect on the chemical and physical processes occurring in the body.
Coverage
During cold immersion, the whole body is in contact with the cold water. This results in better dilation of the blood vessels and has a better impact on the cardiovascular system. In the case of a cold shower, the water hits different parts of the body and this never allows you to get used to the cold.
That does not mean a cold shower is ineffective. Research has suggested that cold stimulation of the right lateral neck region can activate the parasympathetic nervous system. This can activate the Vagus nerve which leads to the lowering of heart rate and reduction of stress.
A blast of cold water from the shower in the right area can bring about the same effect. However, immersion offers better coverage of the neck and abdomen area through which the nerve passes.
Another opinion is, whole-body cold water immersion can activate the layers of brown fat under the skin and help in burning extra calories. This is why the Wim Hof method of cold immersion uses this technique for weight loss combined with breathwork.
Cost
Without a doubt, a shower is the most accessible source of cold water for people from all walks of life. Besides, it does not require any additional buy-ins either. That makes cold showering a more cost-effective option.
On the other hand, a top-grade portable ice bath can be priced around $1000 or more. For frequent ice bathing, you will also need to bear the cost of ice, which can amount to a few hundred dollars per month.
And, if you want a complete tool with a chiller unit, the price can be above $5000. Unless you can plan out a DIY option for a homemade ice bath, cold water immersion therapy is expensive.
Comfort
The whole purpose of cold water exposure is to push your body beyond the comfort zone and trigger specific physiological responses. Stepping into a cold tub is a more effective way to shock your body and it will naturally generate an escape response. It requires a level of mental toughness to overcome that response and step into the tub.
A cold shower will not have the same impact as large areas of your skin are not exposed to the water. That can make it more comfortable but not necessarily more effective.
That said, you can choose a cold shower instead of an ice bath if you want a convenient method of lowering your body temperature. It needs no setup and you do not have to go through the hassle of arranging for ice.
Benefits of Cold Shower vs Ice Bath for Recovery and Wellness
The benefits of cold therapy include better functioning of the immune system, reduced inflammation, improved insulin sensitivity, and better mental health. It is also suggested that the process leads to better sleep quality and assists the recovery process.
The thermal shock from cold baths also causes the secretion of chemicals like endorphins and noradrenaline which results in mental clarity. While immersion in ice-cold water has been used for centuries to boost muscle recovery, the scientific evidence remains inconclusive.
As per experts, both cold showering and cold immersion offer the benefits of cold water therapy, but not to the same degree. Most studies have been conducted on how cold water immersion can have a positive effect on muscle recovery after intense exercise sessions.
Some studies have also indicated the positive effect of contrast water immersion therapy on muscle soreness and recovery. This involves immersion in icy water, followed by a hot water immersion or hot shower.
Which Is Better: Ice Bath or Cold Shower?
If you want to get the health benefits of cold therapy, a cold shower works to some extent. But to make the most gains, ice baths are a better choice. The reasons for this are the lower temperature of the bath and better exposure to the cold.
In fact, ice baths can bring about long-term benefits related to heart and blood vessels. As the ability of the vessels to circulate blood improves, it can reduce issues related to high blood pressure and the negative effects of physical stressors.
Cold Shower Vs Ice Bath: FAQs
Is it better to take a hot or cold shower after an ice bath?
It is better to take a hot or warm shower after an ice bath as it can bring about the positive effects of contrast therapy.
Is a cold shower the same as an ice bath?
While they have similar effects, an ice bath is better after a workout. It will help your muscles recover at a faster rate and may help in reducing inflammation from muscular injuries.
How long should cold showers be?
While there is no specified time limit, you should limit cold immersion sessions to 15 minutes.
Is a cold bath an ice bath?
Both terms are used to describe the process of cold water therapy by immersing the body in a tub of ice water or cold water.
How long is too long in an ice bath?
Spending more than 15 minutes in an ice bath is not advisable. Older individuals should exercise caution before an ice bath. Those with cardiovascular ailments, or any other chronic diseases should consult a healthcare professional, before looking to gain the benefits of ice baths.
Conclusion
In the cold shower vs. ice bath debate, the ice bath emerges as the winner in terms of delivering cold water therapy benefits. Like everything else, the decision to choose between an ice bath or a cold shower comes down to your needs and preferences.
If you are a casual user of cold water therapy, a cold shower is an easier and inexpensive way to gain some benefits. But if you are looking for the full range of benefits that cold immersion has to offer, investing in a cold plunge tub is a good option.
