A cold shower can have beneficial health effects

Some of our national football players relaxing in an ice bath after a training session. — Photos: Filepic

Our weather has been so unpredictable lately, no thanks to climate change – it’s blowing hot and cold.

On a hot, sultry day, most would prefer to remain in the comforts of an air-conditioned environment.

And when it’s time for a shower, they’ll likely take a hot one.

This explains why an instant or solar water heater is a standard appliance in every urban Malaysian household.

I don’t know of any friends who don’t have a water heater in their homes!

A hot shower or bath can be relaxing on a cold day, but a cold shower is more invigorating on any day.

Of late, there is emerging evidence that cold showers or ice baths offer more benefits; they’re also trending on social media.

For years, professional athletes have been submerging in cold water and ice baths after their games to reduce inflammation and soothe sore muscles.

But the practice has expanded to a growing number of non-athletes, many of whom practise the advice shared by Dutch extreme athlete Wim Hof, best known for withstanding low temperatures while swimming and hiking.

Popularly known as The Iceman, he previously held a Guinness World Record for swimming under ice and prolonged full-body contact with ice, and holds a record for a barefoot half-marathon on ice and snow.

Through decades of self-exploration and scientific studies, Hof has created a simple, effective way to stimulate deep physiological processes and realise our full potential.

His method, which has gained millions of followers, comprises three pillars: breathing, cold therapy and commitment.

The cold therapy is the one taking the world by storm.

Research shows that within weeks of taking cold showers, you will feel more energetic, less stressed and better rested.

The cold also stimulates you to take deeper breaths, decreasing the level of carbon dioxide throughout the body and helping you concentrate better.

In 2018, researchers at University College London in the United Kingdom found that higher concentrations of carbon dioxide reduced memory, impaired concentration and lowered decision-making capabilities.

‘Blue wellness’

Similar to exercising, cold water exposure can release endorphins and raise dopamine levels, which can help boost mood. — AFP

Not only do morning cold showers kick start the body, they also help boost mood.

The Covid-19 pandemic has brought about an increase in mental health issues among every segment of society and many people are struggling to manage daily challenges.

Cold water exposure can release endorphins and raise dopamine levels – two types of hormones that are known to boost mood.

Both these feel-good hormones are also released when you regularly exercise, which explains why those who work out have a better grip of their mental health and are able to withstand high pressure.

A 2000 study titled Human Physiological Responses to Immersion into Water of Different Temperatures, published in the European Journal of Applied Physiology, found that dopamine increased by 250% after an hour of cold immersion up to the neck in 14°C water.

Enduring cold temperatures may also increase the body’s stores of “brown fat”, which is associated with a lower body fat percentage.

According to The Future of Wellness 2023 Trends report, released by the Global Wellness Summit (GWS) recently, people will jump into water for “blue wellness”.

Cold water plunges and ice baths, along with a surge in hot spring destinations, are among the top 12 trends that are expected to dominate this year.

GWS is an international organisation that brings together leaders and visionaries to positively impact and shape the future of the global wellness industry.

This cold plunge trend, inspired by Hof, is aimed at building resilience, not only for physical health, but also as a way to feel present, mindful and more alive.

The pandemic has accelerated Hof’s message and helped introduce the power of cold to a new and expanded audience, making it popular among fitness and wellness seekers.

In Western countries, the trend has created a new market for cold treatments ranging from cryotherapy to at-home ice baths to natural cold plunges.

New social wellness clubs have emerged in New York and Los Angeles in the United States that are banking on ice and offer an “Ice Bath Class” with guided breathwork while submerged in 3°C water!

As for hot springs, poised to be the next big thing in wellness, there are an unprecedented number of new and in-the-pipeline global destinations, and new life is being breathed into long-forgotten facilities.

A whole new social era in hot springs has arrived, with developers combining live entertainment and watery wellness classes with traditional soaking.

It’s just a matter of time before this trend hits Malaysia as budding entrepreneurs seek out new business ventures.

The annual report also predicts that consumers will shift from “self-obsessed” wellness and seek scientific solutions that work.

They are expected to return to the deepest roots of wellness, but in a reimagined form.

Alternating hot and cold

Taking a cold shower can help you feel more energetic, less stressed and better rested.

In the US, a group of women dubbed “Maine’s Ice Mermaids” have created their own hot/cold plunging ritual, moving between a fire-fuelled sauna (converted from an old smelt-fishing shack) and freezing cold waters.

The group repeat the plunge three times: plunge, sauna, plunge, sauna, plunge, sauna – staying for a few seconds to up to 15 minutes in every dip/temperature.

The result?

“These sessions are a direct experience of the body, anchoring me into the present moment,” Ida Lennestål told The New York Times in an interview last August (2022).

“It has taught me to sit with the uncomfortable, both the hot and the cold, to breathe through it, to pay attention.

“It also taught me to listen to my body and hear what it needs.

“It’s a ritual. Sacred almost.

“And the bliss when it’s all over lasts for hours.”

Just like with any new fitness programme, the American Heart Association cautions those with a history of heart problems to take things gradually and get the body acclimatised bit by bit so that the shock to the system isn’t too extreme.

People with heart conditions may be taking medications, such as beta blockers, that lower blood pressure and reduce the heart rate, which could make it harder for the body to adapt to the shock of a sudden temperature drop.

While you don’t have to go to those extremes and dip yourself in ice tubs, taking a cold shower daily can be equally beneficial, especially after a workout.

Strangely, most gym-goers I know prefer to take hot showers after a sweaty session.

In fact, many like it so hot that the mirrors in the bathroom sometimes get fogged up.

If cold water scares you, try adjusting your shower to a slightly cooler temperature first,

Then, once your body adapts, turn on the cold shower for the last 30 seconds to a minute.

Be sure to quickly dry yourself and keep warm afterwards to avoid catching a chill.

Or, to test your cold tolerance, start by placing a cold pack at the back of your neck.

This can also help to reduce the pain and discomfort from headaches and migraines, hence, there is a two-in-one benefit.

Give yourself about two to three weeks to see the results.

Revathi Murugappan is a certified fitness trainer who tries to battle gravity and continues to dance to express herself artistically and nourish her soul. For more information, email [e-mail]. The information contained in this column is for general educational purposes only. Neither The Star nor the author gives any warranty on accuracy, completeness, functionality, usefulness or other assurances as to such information. The Star and the author disclaim all responsibility for any losses, damage to property or personal injury suffered directly or indirectly from reliance on such information.