Should you be taking more cold showers for your health?

For many people, taking a cold shower is simply the unfortunate consequence of running out of hot water. But a new study from Swiss researchers shows dialing down the temperature on purpose could have health benefits.

In a new 12-week trial, 719 Swiss adults who regularly stood under 30-120-second blasts of water at temperatures as cold as their plumbing allowed – down to 59 degrees Fahrenheit (15 degrees Celsius)- reported feeling more awake and refreshed.

The participants, aged 18-65, took 31 percent fewer sick days, University of Basel researchers said Thursday. Participants who kept up the activity said they were more driven and enthusiastic throughout the day, having pushed themselves to do something outside their comfort zone.

“Experiences like these can be motivating,” university psychologist Dr. Lena Glaser explained in a statement.

However not all adults initially involved in the study stuck with it. Some 735 participants had enrolled at the very beginning but 16 dropped out in the early weeks.

The dropout rate for the cold showers declined over time, suggesting to Glaser that “people gradually get used to it.”

Bone-chilling benefits

The study builds on past research, including a 2025 Harvard study that found people taking cold showers had a higher quality of life and that those practicing ice baths saw reduced stress levels for 12 hours after immersion.

One Dutch study from 2016 had similar conclusions as the new Swiss research. It found that people who switched to cold showers for 30, 60, or 90 seconds for 90 days called out sick from work 29 percent less than people who didn’t alternate to cold showers.

Experts say cold-water immersion may improve mental and physical health by increasing levels of the happy hormones, endorphins, reducing harmful inflammation and improving circulation.

Endorphins are released when the body is adjusting to the sudden drop in temperature, Stanford Medicine says. The cold makes blood vessels restrict and contract, flushing out inflammation when the body heats up again, UCLA Health says.

When cold strains the body, the body also works to maintain its core temperature, stimulating the body to increase blood flow and enhance circulation.

“Increasing circulation redistributes blood and delivers freshly oxygenated blood to areas of the body that need to recover,” Dr. Sharon Hame, a UCLA Health orthopedic surgeon, explained. “It decreases the time it takes your muscles to recover after exercise.”

Dare to try?

Of course, cold showers are not for everyone. But if you want to give it a try for a few seconds, Hame says to keep water below 60 degrees Fahrenheit (15.5 degrees Celsius) and start with 30 seconds. You can work up to a minute and progress over the course of a few weeks.

“It’s important to listen to your body and pay attention to how you feel. But sometimes it’s worth pushing yourself a little,” Swiss researcher Lena Glaser advises.

But not everyone should start without consulting a physician, according to UCLA Health. People should contact their doctor if they have hives from cold exposure, heart disease that can add to stress on the heart and Raynaud’s syndrome, which causes numbness in your fingers and toes in response to cold temperatures.

“The sudden exposure to cold can spike blood pressure and heart rate, potentially leading to irregular heartbeat,” the Cleveland Clinic warns.