Adopting a daily cold shower habit for 12 weeks could lead to a significant reduction in sick days, according to new research from the University of Basel in Switzerland.
The study involved 735 participants who were instructed to take cold showers at the coldest setting for 30 to 120 seconds daily over a three-month period. The water temperature was approximately 59°F (15°C), considerably colder than a typical shower.
Sticking With Cold Showers
Participants who successfully adhered to the cold shower regimen reported 26% fewer sick days and a 31% reduction in days taken off work due to illness. While many initially struggled, the dropout rate decreased over time, suggesting an adaptation to the cold.
The study noted that women were 33% more likely to drop out than men. This difference may be partly attributed to separate research indicating women generally experience more discomfort in cold environments, potentially due to a naturally higher core body temperature.
Beyond physical health, participants who maintained the cold showers reported improvements in general well-being and vitality. Psychotherapist Lena Glaser, an author of the study, indicated that the cold exposure may boost metabolism, alleviate pain, and strengthen the immune system by prompting the body to increase circulation to warm the core.
Motivation and Environmental Benefits
Researchers explored the idea that people are more motivated to adopt behaviors that offer personal benefits, even if perceived as unpleasant. The study also highlighted potential environmental advantages.
Participants who completed the study saved an estimated 8.8 tons of carbon dioxide emissions over the three months, in addition to potential savings on utility bills.
"When people see a personal benefit from changing their behavior and don’t feel that they’re giving something up or missing out, they’re more motivated to stick with it," Glaser explained, comparing the motivation to other behavioral changes with personal and environmental upsides.
Precautions and Recommendations
The Cleveland Clinic advises that individuals with heart disease or pre-existing heart conditions should avoid cold showers. It is also important to be aware of potential cold shock symptoms such as gasping or difficulty breathing, and to step out or warm the water if these occur.
Glaser suggests a gradual approach for those interested in trying cold showers, advising individuals to start with a temperature they can tolerate and slowly increase the coldness over time. She emphasized the importance of listening to one's body and not feeling obligated to maintain the same level of coldness every day.