Why You Need to Be Taking Cold Showers
Start doing this if you struggle to get motivated
We’ve all seen those people on TikTok and Instagram breaking the ice off a stock tank from Tractor Supply, then casually sliding into 40-degree water like it’s no big deal.
If you haven’t, well… now you have!
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Chances are, you’re in one of two camps:
Totally envious—already Googling how to set up your own ice bath because you can’t wait to experience the benefits.
Completely baffled—shaking your head and wondering why anyone would willingly put themselves through such torture.
Listen, I get it. Cold water immersion doesn’t exactly scream “fun.” And trust me, it isn’t. At first.
Cold water immersion isn’t just about pushing your limits or building character. It’s about what happens afterward: feeling alive, motivated, confident, energized, optimistic—and potentially living longer! So I think those people breaking the ice might be onto something—and by the end of this, I hope you’ll feel the same way.
The Day I Needed to Feel Alive Again
I’ve had my fair share of days when just existing felt heavy—when the smallest tasks felt impossible, and my mind spiraled into places I didn’t want to be. Not to get too dark here, but there were mornings where I’d question the point of getting out of bed.
One of those days, I decided to do something drastic. I dragged myself into an ice-cold shower, forcing my body to move before my brain could convince me otherwise. I couldn’t even tell you how fast I wanted to jump out of that shower.
But then, something incredible happened. My heart and breathing slowed and I accepted my fate for the next minute and then stepped out feeling completely different—like I’d just hit a reset button on my entire day.
I felt alive.
That moment taught me something powerful: cold water can flip your day around in seconds.
Why Cold Showers Are Worth the Shiver
If you’re still skeptical, let me break down why cold water immersion works and why you should try it:
Boost Your Mood
Cold water triggers a flood of feel-good chemicals—serotonin, cortisol, dopamine, norepinephrine, and β-endorphin, leaving you feeling happy, motivated, and ready to tackle anything.Instant Energy
It’s like drinking three espressos—but without the crash. The cold shock wakes up your body and mind, giving you clarity and focus that lasts for hours.Reduce Inflammation
Got aches or pains? Cold water can reduce inflammation and improve circulation almost immediately. It’s been a game-changer for my wrist pain from an old CrossFit injury.Reset Your Stress Response
Cold plunging teaches your body to handle stress better. The initial shock forces you to breathe through discomfort, which resets your nervous system and helps you stay calm under pressure.Glow Up
On a more superficial note, cold water tightens your skin, reduces puffiness, and even makes your hair shinier. Yes, it’s uncomfortable—but you’ll look and feel amazing afterward.
The Science
Let’s be real—the science is still catching up. While there’s plenty of anecdotal evidence and a handful of studies, we need more research to fully understand the profound effects of cold plunging on the body.
For instance, the often-cited claim that cold exposure boosts dopamine by 250-300% (popularized by Andrew Huberman) comes from a single 2000 study conducted in 14°C water in the Czech Republic. It’s not that I don’t believe it—from personal experience, this feels spot on—but the reality is, we need more robust, diverse studies to back it up, especially when considering differences between men and women.
I’ve had a few questions in my Instagram comments about this, particularly from women wondering whether cold plunging during their menstrual phase is a good idea. And I totally get it—women are different than men, and plunging into 40-degree water during your period might not always feel right. That said, from my experience, a quick dip or ice cold shower during early PMS symptoms always makes me feel better immediately.
Even with limited studies, the research we do have gives us a glimpse of the incredible things happening at the cellular level. Here’s what we know:
What We Know
Dopamine Boost
Cold exposure triggers a powerful release of neurotransmitters and hormones like dopamine, norepinephrine, and endorphins—the ultimate “feel-good” chemicals for your brain and body.While the science is still catching up, there’s a lot of discussion in the cold plunging world about how dopamine levels behave differently compared to other stimulants like caffeine or sugar. Rather than spiking and crashing, dopamine from cold exposure is believed to rise steadily and decline slowly, offering a sustained sense of motivation and focus.
This steady release could make cold plunging a useful tool for addressing dopamine dysregulation—a common problem caused by overstimulation from things like social media, junk food, or other habits that hijack your brain’s reward system. By training your brain to find reward in natural, non-destructive experiences, cold exposure might help reset your dopamine pathways and restore balance.
Inflammation Reduction
Cold water activates pathways that reduce inflammation, helping your body recover faster from workouts and easing joint or muscle pain.Brown Fat Activation
Cold exposure stimulates brown adipose tissue (brown fat), which burns calories to generate heat. This can improve your metabolism and help regulate body temperature.Hormesis
The controlled stress of cold plunging trains your body to adapt and grow stronger, building resilience to both physical and emotional challenges.
How to Start (Without Freezing Yourself to Death)
The good news? You don’t need an ice bath to start! A regular shower is more than enough to ease into cold exposure.
Step 1: At the end of your next shower, turn the water to cold for 30 seconds. Yes, it’ll feel awful at first, but that’s the point—it gets easier.
Step 2: Breathe deeply. Focus on slow, steady breaths—it helps your body adapt faster and stay calm.
Step 3: Gradually increase your time over the next few days or weeks.
Once you’re comfortable with that, you can level up to an outdoor plunge in a natural body of water or try a stock tank!
This is the DIY I would go with if I needed to build a stock tank ice bath for under $300.
For temperature recommendations, check out this Mayo Clinic article it’s a great resource. They cover temperature guidelines and other tips. But honestly? Just start with cold showers—as cold as your shower goes—and work your way up. That’s where I started, and it made all the difference before attempting a 32 degree river plunge mid January.
Take the Plunge
Cold water immersion isn’t just about the physical benefits—it’s about teaching yourself to step into discomfort and come out stronger. It’s about finding energy and clarity when you thought you had none left.
So, the next time you’re in the shower, turn the knob to cold for 30 seconds. Feel the rush, the energy, and the incredible calm that follows. Who knows? You might just fall in love with it.
For Those Who Want to Go Deeper: The Science of Cellular Renewal
Let’s talk about two of the most exciting ways cold water immersion affects your body on a cellular level: autophagy and mitochondria.
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