When the alarm rings on chilly winter mornings, your warm blanket may feel like your last line of defence, and the thought of stepping under a cold shower might seem daunting. While cold showers are often hailed for their health benefits, are they truly safe during the colder months? Holistic coach Isha Lall explains that cold showers can offer many benefits, including improved circulation, mental alertness, and reduced inflammation. “Exposure to cold water causes blood vessels to constrict (vasoconstriction), and once you step out, they dilate (vasodilation), enhancing blood flow to vital organs,” she said. She also said, "In a 2016 study in the Journal of PLoS ONE, people who took cold showers reported a 29 per cent 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 cold showers can backfire." Some health risks associated with this practice Dr Amrutha Hosalli Karjol, consultant and chief dermatologist at Vrudhii 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 breathing difficulty, as it may trigger cold shock response. "At times, cold water showers may worsen winter-related skin issues such as dryness, itchiness, or conditions like eczema and psoriasis. Those with sensitive or already dry skin should avoid cold water during winter, as it can impair the skin’s ability to retain moisture," she said. Lall said that your body works hard to maintain a core temperature of around 98.6°F (37°C). Cold water can lower skin temperature rapidly, triggering thermogenesis (heat production). While this is manageable for short bursts, prolonged exposure can strain your cardiovascular system, particularly in those with pre-existing conditions like hypertension. In extreme cases, cold exposure can lead to hypothermia or exacerbate respiratory issues, especially for those with asthma. A 2014 study in The International Journal of Circumpolar Health highlights how cold water immersion can affect the heart rate and breathing patterns, leading to potential risks in vulnerable populations. What’s the ideal water temperature to take a shower in winter? According to Lall, for most people, lukewarm water (around 37-40°C or 98-104°F) is ideal in winter as it is warm enough to relax muscles, prevent chills, and still offer a refreshing cleanse without drying out your skin. "If you’re aiming for health benefits like improved circulation, consider ending your shower with a quick burst of cold water—10-15 seconds is enough to stimulate circulation without overcooling the body," she said. Lall also said that cold showers in winter can be beneficial but should be approached mindfully. If you enjoy the zing of cold water, keep it brief and finish with warm water to ease the body back to comfort.
