Everyone knows the feeling: you're standing outside in the winter and you just can't get warm. You're so cold that you start shivering and can't do anything about it. At this moment, your body protects itself from the cold by producing heat through muscle activity in the form of shivering. A cold shower works similarly, except that it triggers much more in your body than just muscle trembling.
Cold Thermogenesis - What a cold shower does for you
1. Mental fitness
Cold thermogenesis has many positive effects on your body, but above all it makes you mentally fit, banishes chronic morning tiredness and lets you start the day feeling productive. Stepping into cold water requires mental strength and willpower, so it is not for the faint of heart. However, once you have managed to incorporate this as a regular ritual into your day, you will certainly notice a new form of mental strength in the rest of your everyday life and you will face unpleasant situations in a completely different way. In Russia, stepping into the icy water is even performed by Russian Orthodox Christians as a cleansing ritual. It is said to free the mind and strengthen you for the tasks ahead. Cold water as a means of mental strengthening is therefore much more than just a new trend; for many it is already an integral part of a productive morning routine .
2. Natural mood enhancer
The effect on your mood is also enormous. The low temperature of the water stimulates the hormone noradrenaline, which works similarly to its related hormone adrenaline. The increased release of noradrenaline causes your blood vessels to constrict and temporarily increases your blood pressure, which also increases your heart rate. You'll feel your heart start to beat faster! Likewise, a higher dose of beta-endorphin is released, which has a mood-enhancing effect. Combined, this gives you a real fresh kick in the morning and lets you start the day more positively.
3. Faster muscle regeneration
Sports medicine has also become aware of the healing effects of cold thermogenesis. Entire professional teams, such as the players of the German national team, are required to regularly take an ice bath after training. Cold water therapy, which was primarily researched by the Australian sports scientist Ned Brophy-Williams [1], is used to aid muscle recovery after intensive training. Waste products produced during training are removed more quickly due to the increased activity of the bloodstream and do not accumulate in your muscles. The result: You get fit again more quickly and are more efficient. If an 8-minute ice bath is too much for you, you can also switch to a cold shower. This uses the same principle as cold water therapy.
4. Increased fat burning
A cold shower will change your body because cold activates the so-called "brown fat cells." Mitochondria , which are found in large numbers in brown fat, are responsible for converting energy into heat. Thanks to their burning power, many calories are burned, especially from the remaining white fat tissue, and heat is generated. The body especially needs this warmth when fighting the cold water in the shower and therefore increases the activity of brown fat cells. When we're cold, the white fat stored on our stomach and thighs is burned by brown fat. So, the more often you choose cold water, the more your brown fat cells are activated and stimulated to produce new ones.
5. Strengthening the immune system
In addition to burning fat, it also stimulates blood circulation, which can prevent arteries and blood vessels from becoming blocked. At the same time, the immune system gets a boost, as the body releases more white blood cells, which fight bacteria and viruses and thus prevent disease. The cold shower is definitely an all-rounder!
6. Save water
A small but practical side effect: You'll definitely save water, too. You'll never be able to stay in a cold shower as long as you would at a comfortable 38 degrees.
How cold thermogenesis can work
No, it certainly won't be a pleasant start, but consider it a try! Very few people dare to jump out of their warm bed and into a cold shower first thing in the morning. That's why we have three different methods for you to become a cold shower enthusiast.
The Scotsman
Also called a "Scottish shower." It will help you to start with warm water and gradually lower the temperature. The effect is the same, even if you reduce the temperature slowly at first. You'll have reached your goal at around 20 degrees Celsius. This sounds doable at first, as we feel comfortable at an outside temperature of 20 degrees Celsius. However, considering that the human body temperature is 16 to 17 degrees Celsius higher, the contact of the cold water with the skin is extreme! If your body temperature drops to 20 degrees Celsius for a longer period, you risk hypothermia. Therefore, the motto: Don't rush into anything and take it slowly.
The cold-blooded
From hot to cold every 10-20 seconds. This form of alternating hot and cold showers ensures that your blood vessels first dilate in the warm water and then suddenly contract in the cold water. You'll feel the first results after just a few days. Human blood circulation stabilizes quickly and can be optimized through small actions, such as a cold shower.
The Iceman Method by Wim Hof
Dutchman Wim Hof is known for his so-called "Iceman Method," which has allowed him to stay ill for years. It's based on cold thermogenesis, which he practices to extremes. He exposes his body to temperatures below freezing and has developed a special breathing and concentration technique that prevents him from feeling pain. In his book "The Power of Cold," he explains this special biohacking method and guides readers on how to learn it.
The Merciless
If you really want to know, take the plunge and jump into a cold shower. Are you strong enough and ready for cold thermogenesis?
Coach Joel Runyon likes to push his limits and tells TED Talks about his experience with cold showers:
Whether merciless or not
How long and how intensively you use cold thermogenesis in the form of a cold shower is up to you, but should always be based on your own comfort level. It's okay to feel a little sore, but your morning shower shouldn't be torture.
In our podcast with Dutch ice diver Kiki Bosch, we explain why the cold is such a good teacher and how she prepares for her unimaginable adventures in icy waters around the world. She shows us how she uses the cold to cope with life's most intense experiences.
Episode #03: The cold is my teacher - Interview with icediver Kiki Bosch (English)
Studies
1. https://www.researchgate.net/publication/258035778_Effect_of_Immediate_and_Delayed_Cold_Water_Immersion_After_a_High_Intensity_Exercise_Session_on_Subsequent_Run_Performance
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