When the alarm goes off on a cold winter morning, your warm blanket can feel like your last line of defense, and the thought of a cold shower can seem daunting. Cold water baths are often praised for their health benefits, are they really safe during the colder months?
Holistic coach Isha Lal explains that cold water can provide many benefits, including improved circulation, mental alertness and reduced inflammation. “Exposure to cold water causes blood vessels to narrow (vasoconstriction), and once outside they dilate (vasodilation) which increases blood flow to vital organs,” she said.
She also said, “In a 2016 study in the journal PLOS ONE, people who took cold showers reported a 29 percent reduction in sick leave from work due to improved immunity. But—here’s the catch—these benefits are often cited for short, controlled exposure. In winter, prolonged freezing rain can backfire.
Some health risks associated with this practice
Dr Amrita Hosalli Karjol, Consultant and Chief Dermatologist at Ujja Skin Center and Surgery Clinic, Hesargatta Road, Bengaluru, said that in most cases it is safe. However, people with respiratory problems and heart conditions may experience shortness of breath, as this can trigger a cold shock response. “Sometimes, Cold showers Winter-related skin problems such as dryness, itching or conditions such as eczema and psoriasis can worsen. Those with sensitive or already dry skin should not drink cold water in winter, as it can weaken the skin’s ability to retain moisture,” she said.
Lal said your body works hard to maintain a core temperature of about 98.6°F (37°C). Cold water can quickly drop skin temperature, which triggers thermogenesis (heat production). Although it’s manageable for short bursts, prolonged exposure can stress your cardiovascular system, especially with pre-existing conditions like high blood pressure.
In extreme cases, cold exposure can cause hypothermia or exacerbate respiratory problems, especially in those with asthma. A 2014 study in The International Journal of Circumpolar Health highlights how cold water immersion affects heart rate and breathing patterns, potentially posing risks in vulnerable populations.
Why is it easy for women to bathe in very hot water? (Source: Freepik)
What is the ideal water temperature for winter bathing?
According to Lal, warm water (around 37-40°C or 98-104°F) is ideal for most people in the winter because it relaxes muscles, prevents chills, and is still warm. Fresh cleaning without drying out your skin. “If you’re aiming for health benefits like improved circulation, consider taking a quick shower of cold water — 10-15 seconds is enough to stimulate circulation without overcooling the body,” she said.
Lal also said that cold water showers in winter can be beneficial but should be approached with caution. If you enjoy a cold shower, keep it short and finish with warm water to relax the body.
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