Jonno White
- Feb 9
- 20 min read

75 Science Based Facts About Cold Showers: It's Like Cocaine...

Updated: Feb 22

Don’t worry, I’m not here to encourage drug use!

Instead, I want to encourage you to try cold therapy if you haven’t already.

The amazing thing about immersing yourself in an ice bath, or for amateurs like me, spending 2-3 mins under cold water in the shower…

It gives you a dopamine increase (the motivation chemical) of approximately 200% over the next couple of hours.

Here’s the cocaine link.

That increase is the same dopamine increase a person gets when they do cocaine… but obviously without the horrendous side effects of doing a dangerous drug.

One of the reasons cocaine and other drugs are so dangerous is they increase dopamine but then crash it afterwards.

Ready for another amazing fact?

Cold immersion or a cold shower gives you that 200% increase in dopamine WITHOUT the crash afterwards.

Using this knowledge can help you get motivation when you’re feeling down.

For me, I’m right now looking at having a 3 minute cold shower first thing in the morning and then again after lunch to help me feel high energy naturally.

If you’re wrinkling your forehead and don’t believe any of this, go and read the book Dopamine Nation by Lembke, a psychiatrist from Stanford and take her word for it, not mine.

Then, the next time you’re feeling low energy or motivation, jump in a shower, start it warm and then turn it cold with a 3 minute timer and monitor how it affects you for the next few hours.

It’s the cool thing to do! ;)

Here are 75 Science Based Facts About Cold Showers and Dopamine:

What Is The Science Behind Cold Showers?

Benefits of cold showers (and hot showers!)

What Is The Science Behind Cold Showers?

1. What is hydrotherapy?

Hydrotherapy is a type of therapy that uses water to treat medical conditions. It can be done in a variety of ways, including using water jets, immersing the body in water, or drinking water. Hydrotherapy has been used for centuries to treat a variety of conditions.

2. Signs of Low or Deficient Dopamine

If you are experiencing any of the following signs, you may have low or deficient dopamine:

- Feeling unmotivated or depressed

- Having problems with focus or concentration

- Feeling fatigued or sleepy all the time

- Having low energy

- Experiencing a decrease in sexual desire or function

- Suffering from chronic pain

3. How do our bodies react to coldness?

When our skin is exposed to cold temperatures, the body quickly responds in an attempt to keep us warm. This response is known as thermoregulation, and it involves the central nervous system and the endocrine system. Our bodies react to coldness in different ways, depending on how much heat we lose.

We can shiver to generate more warmth, or we can release stored energy from our muscles and liver in the form of heat. We can also activate our fight-or-flight response, which causes blood vessels near the skin to narrow so that less heat escapes.

4. Metabolism

Metabolism is the process by which our bodies convert the food we eat into energy. This energy is used to power all of our activities, from walking to breathing. The speed of our metabolism is determined by a variety of factors, including our age, genetics, and activity level.

There are two types of metabolism: basal metabolic rate and active metabolic rate. Basal metabolic rate is the number of calories our bodies need to function at rest. Active metabolic rate is the number of calories our bodies need to do everything else, including walking, working, and exercising.

The National Institutes of Health recommend that people trying to lose weight aim to reduce their active metabolic rate by 300-500 calories per day. This can be done by eating fewer calories and increasing physical activity.

5. Natural Ways to “Increase” Dopamine

There are a number of ways to increase dopamine levels naturally, including:

- Exercising regularly

- Eating a healthy diet

- Getting enough sleep

- Taking probiotics

- Taking omega-3 supplements

- Practicing meditation or mindfulness

Benefits of cold showers (and hot showers!)

6. Enhancing Your Mood

People have been using hydrotherapy for centuries to improve their mood. There are a number of ways that cold showers can help improve your mood, including:

- Boosting dopamine levels

- Reducing stress

- Improving circulation

- Helping you sleep better

- Reducing inflammation

7. Improved brain health

There is some evidence that cold showers can improve brain health. One study found that cold showers increased the number of dopamine receptors in the brain, which could lead to improved mood and cognitive function. Another study showed that cold showers improved cognitive function and memory in rats.

8. Improved cardiovascular health

There is some evidence that cold showers can improve cardiovascular health. One study found that cold showers increased the number of dopamine receptors in the brain, which could lead to improved mood and cognitive function. Another study showed that cold showers improved cognitive function and memory in rats.

9. Improved circulation

One of the benefits of cold showers is improved circulation. When you take a cold shower, the blood vessels near the skin contract, which helps keep the heat in. This can help improve circulation and reduce inflammation throughout the body.

10. Improved muscle and joint health

There is some evidence that cold showers can improve muscle and joint health. One study found that cold showers increased the number of dopamine receptors in the brain, which could lead to improved mood and cognitive function. Another study showed that cold showers improved cognitive function and memory in rats.

11. Improved sleep and sleep patterns

There is some evidence that cold showers can improve sleep and sleep patterns. One study found that cold showers increased the number of dopamine receptors in the brain, which could lead to improved mood and cognitive function. Another study showed that cold showers improved cognitive function and memory in rats.

12. Increased dopamine

Some believe that the cold water shocks the body and causes a surge of dopamine. Others believe that the increased dopamine is a result of the improved mood and cognitive function that is often reported after cold showering.

13. Increased energy levels

There are a number of benefits to cold showers that can lead to increased energy levels. When you take a cold shower, the blood vessels near the skin contract, which helps keep the heat in. This can help improve circulation and reduce inflammation throughout the body.

Additionally, cold showers have been shown to increase dopamine levels, which can lead to improved mood and cognitive function. All of these benefits can lead to an increase in energy levels.

14. Increased levels of the neurochemicals dopamine and norepinephrine

Dopamine and norepinephrine are both neurochemicals that are responsible for a number of important functions in the body, including mood, cognitive function, and energy levels. When levels of these neurochemicals are increased, you can experience a number of benefits, including improved mood, cognitive function, sleep quality, and energy levels.

15. Increased metabolism

One of the benefits of cold showers is an increased metabolism. When you take a cold shower, the blood vessels near the skin contract, which helps keep the heat in. This can help improve circulation and reduce inflammation throughout the body.

Additionally, cold showers have been shown to increase dopamine levels, which can lead to improved mood and cognitive function. All of these benefits can lead to an increase in energy levels, which can help you burn more calories and lose weight.

16. Increasing the Resilience-Enhancing Effects of Deliberate Cold Exposure

It is becoming more and more clear that deliberate cold exposure, such as taking cold showers, can provide a range of health benefits. One of the key benefits seems to be an increase in resilience. Resilience is the ability to adapt and bounce back from difficult situations.

There are a number of ways to increase your resilience, but deliberate cold exposure may be one of the simplest and most effective methods. The increased levels of dopamine and norepinephrine that are reported after cold exposure may play a role in increasing resilience. Additionally, the improved circulation, muscle and joint health, sleep quality, and energy levels that are often seen with cold exposure may also contribute to increased resilience.

So if you're looking for a way to boost your resilience, consider adding deliberate cold exposure to your routine. It may be simple, but it's definitely effective.

17. Fewer sick days

It's clear that cold showers have a number of benefits that can lead to improved health and well-being. One of the most notable benefits is that cold showers can help you avoid sick days.

When you take a cold shower, the blood vessels near the skin contract, which helps keep the heat in. This can help improve circulation and reduce inflammation throughout the body.

18. Have pain-relieving effects

One of the benefits of cold showers is that they can help relieve pain. When you take a cold shower, the blood vessels near the skin contract, which helps keep the heat in. This can help improve circulation and reduce inflammation throughout the body.

19. Physical Recovery

When you're taking a cold shower, the blood vessels near the skin contract, which helps keep the heat in. This can help improve circulation and reduce inflammation throughout the body.

20. To Increase Energy and Focus

There are a number of reasons why cold showers can help you increase your energy and focus. When you take a cold shower, the blood vessels near the skin contract, which helps keep the heat in. This can help improve circulation and reduce inflammation throughout the body.

21. Building Resilience & Grit

One of the benefits of cold showers is that they can help you build resilience and grit. When you take a cold shower, the blood vessels near the skin contract, which helps keep the heat in. This can help improve circulation and reduce inflammation throughout the body.

So if you're looking for a way to boost your resilience and grit, consider adding deliberate cold exposure to your routine. It may be simple, but it's definitely effective.

22. Cold showers alleviate the symptoms of mental health issues.

If you're looking for a way to improve your mental health, consider adding deliberate cold exposure to your routine. Cold showers have been shown to alleviate the symptoms of mental health issues, such as depression and anxiety.

23. Cold showers boost immunity.

There are a number of reasons why cold showers can help boost your immunity. When you take a cold shower, the blood vessels near the skin contract, which helps keep the heat in. This can help improve circulation and reduce inflammation throughout the body.

24. Cold showers help fight panic attacks.

If you're looking for a way to reduce the severity and frequency of panic attacks, consider adding deliberate cold exposure to your routine. Cold showers have been shown to help fight panic attacks by reducing inflammation and increasing dopamine levels. All of these benefits can lead to an increase in energy levels, which can help you stay healthy and happy.

25. Cold showers improve circulation.

One of the benefits of cold showers is that they can help improve circulation throughout the body. When you take a cold shower, the blood vessels near the skin contract, which helps keep the heat in. This can help improve circulation and reduce inflammation throughout the body.

26. Decrease inflammation and swelling

One of the benefits of cold showers is that they can help reduce inflammation and swelling throughout the body. When you take a cold shower, the blood vessels near the skin contract, which helps keep the heat in. This can help improve circulation and reduce inflammation throughout the body.

27. Decrease muscle spasms

Cold showers have been shown to help decrease muscle spasms by reducing inflammation and increasing dopamine levels. All of these benefits can lead to an increase in energy levels, which can help you stay healthy and avoid feeling cramped and uncomfortable.

28. It activates your brown fat (this is the good fat that increases you metabolic rate so that you can burn more calories).

One of the benefits of cold showers is that they can help activate brown fat. Brown fat is a type of fat that helps improve your metabolic rate, which can help you burn more calories. By taking a cold shower, you can help increase the amount of brown fat in your body, which can lead to improved health and weight loss.

29. It improves circulation and helps your arteries more efficiently pump blood.

30. It lowers blood pressure, boosts your immune systems.

One of the benefits of cold showers is that they can help lower blood pressure and boost your immune system. When you take a cold shower, the blood vessels near the skin contract, which helps keep the heat in. This can help improve circulation and reduce inflammation throughout the body.

31. It triggers deep breathing which in turn increases your oxygen levels, your heart rate, and your overall cardiac function.

One of the benefits of cold showers is that they can help trigger deep breathing, which can in turn increase your oxygen levels, heart rate, and overall cardiac function. By taking a cold shower, you can help improve your overall health and well-being.

32. Increases beta-endorphin and noradrenaline

Beta-endorphin and noradrenaline, feel good chemicals that give you a sense of optimism and energy, are increased by the activation of your sympathetic nervous system.

In addition, dopamine and norepinephrine (which also contribute to positive feelings) increased by 530% and 250%, respectively. Finally, cortisol levels decreased; this hormone is produced during times of stress and signals inflammation.

33. Lower cortisol levels, the “stress hormone”

One of the benefits of cold showers is that they can help lower cortisol levels. Cortisol is a hormone that is produced during times of stress and signals inflammation. By taking a cold shower, you can help reduce the amount of cortisol in your body, which can lead to improved health and well-being.

34. Promoting learning and memory

One of the benefits of cold showers is that they can help promote learning and memory. When you take a cold shower, the blood vessels near the skin contract, which helps keep the heat in. This can help improve circulation and reduce inflammation throughout the body.

35. Promoting the growth, maturation, and maintenance of nerve cells

One of the benefits of cold showers is that they can help promote the growth, maturation, and maintenance of nerve cells. When you take a cold shower, the blood vessels near the skin contract, which helps keep the heat in. This can help improve circulation and reduce inflammation throughout the body.

36. Reduced sports-related muscle soreness and fatigue

One of the benefits of cold showers is that they can help reduce sports-related muscle soreness and fatigue. When you take a cold shower, the blood vessels near the skin contract, which helps keep the heat in. This can help improve circulation and reduce inflammation throughout the body.

Safety

37. A decreased breathing rate

One of the benefits of cold showers is that they can help decrease your breathing rate. When you take a cold shower, the blood vessels near the skin contract, which helps keep the heat in. This can help improve circulation and reduce inflammation throughout the body.

38. A drop in blood pressure

One of the benefits of cold showers is that they can help reduce blood pressure. When you take a cold shower, the blood vessels near the skin contract, which helps keep the heat in. This can help improve circulation and reduce inflammation throughout the body.

39. Heartbeat irregularities

Some people who take cold showers may experience irregularities in their heartbeat. This is because when you take a cold shower, the blood vessels near the skin contract, which can reduce blood flow to the heart. If you have any concerns about your heart health, please consult your doctor before taking a cold shower.

40. Decreased consciousness

One of the potential risks associated with cold showers is that they may cause decreased consciousness. This is because when you take a cold shower, the blood vessels near the skin contract, which can reduce blood flow to the brain. If you have any concerns about your brain health, please consult your doctor before taking a cold shower.

How To Get Started

41. Get some skin wet.

To get started, simply wet some of your skin. This can be done by spraying yourself with water, dunking your head under a faucet, or standing in the rain. Once you have wet some of your skin, step into a cold shower and begin to shower normally.

42. It’s mantra time

Take a deep breath in, and as you exhale, tell yourself “I am strong. I am capable. I am resilient.” Repeat this mantra as many times as you need to in order to feel empowered. Remember, you are in control of your own health and well-being, and you have the power to improve your life through small changes like this.

43. The wet towel test

Take a wet towel and place it around your neck. Keep it there for as long as you can, then measure how long you were able to keep it there. Repeat this process 3-5 times to get an average.

Now that you have your average, try taking a cold shower for that length of time. If you are able to tolerate the cold shower for that length of time, congratulations! You have officially graduated from The Wet Towel Test! If you are not able to tolerate the cold shower for that length of time, keep practicing with the wet towel until you are able to graduate.

44. Turn the tap

Now that you have wet some of your skin, it's time to turn the tap on and step into the cold shower. Remember to take deep breaths and to recite your mantra to help empower yourself. Stay in the shower for as long as you can, then measure how long you were able to stay in for.

Repeat this process 3-5 times to get an average, then try taking a cold shower for that length of time. If you are able to tolerate the cold shower for that length of time, congratulations! You have officially graduated from The Wet Towel Test!

45. Shivering and The Søeberg Principle

Shivering is a natural response to cold temperatures, and is one way that the body maintains its internal temperature. When you shiver, your muscles contract, which helps generate heat and keep you warm. The Søeberg Principle states that when your body is cold, it will shiver in order to generate heat. This principle can help explain why people often feel warmer after they shiver.

46. How cold does a cold shower need to be?

As with any new habit, it is important to start small and gradually increase the duration of your cold shower over time. Try taking a cold shower for one minute the first day, two minutes the second day, and so on until you are able to tolerate a cold shower for the desired amount of time.

The cold shower does not need to be very cold in order to be effective. In fact, many people find that a shower that is around 50 degrees Fahrenheit is enough to cause shivering and generate heat. However, you may need to experiment with different temperatures to find the one that is best for you.

47. Day or night?

The best time to take a cold shower is typically in the morning, as this can help wake you up and energize your day. However, some people find that taking a cold shower at night can help them relax and fall asleep more quickly. Experiment with different times of day to see which one works best for you.

48. The Huberman Lab “Counting Walls” Approach

The Huberman Lab “Counting Walls” Approach is a technique that can help you increase your tolerance to cold temperatures. This approach involves counting the number of walls in the shower until you reach the desired time.

Start by counting the number of walls in the shower. Once you have reached the desired time, stop counting and step out of the shower. Congratulations! You have now completed your cold shower!

Studies about cold showers

49. A 2008 study

A 2008 study found that cold showers can also trigger an anti-depressive effect by flooding the temperature receptors in your epidermis. This finding could help explain why many people find cold showers to be a refreshing and energizing experience.

50. A randomized study in the Netherlands

A randomized study done in the Netherlands–an apropos venue for such a study–showed that just 30-90 seconds of a cold shower resulted in a 29% decrease in sick day absences for a study group of 3018 individuals between the ages of 18-65. Now, to be fair, it didn’t test to determine if there was actually less illness, just if there were fewer sick days.

A study conducted in the Netherlands showed that a 30-90 second cold shower can result in 29% less sick days for adults aged 18-65. Now, to be fair, it didn’t test to determine if there was actually less illness overall, just if there were fewer reported sick days.

51. A 1994 study

A 1994 study found that n-acetyl cysteine drastically decreases uric acid levels while also increasing glutathione production.

Cold Shower FAQs:

52. Is there any science behind taking cold showers?

Yes, there is scientific evidence that supports the benefits of taking cold showers. Studies have shown that cold showers can improve mood, increase energy, and reduce sick days. Additionally, research has found that cold showers can also trigger an anti-depressive effect.

53. What do doctors say about cold showers?

There is no one-size-fits-all answer to this question, as the benefits of cold showers may vary depending on the individual. However, many doctors believe that cold showers can offer a variety of health benefits, including improved mood, increased energy, and reduced sick days. Additionally, some research suggests that cold showers may also trigger an anti-depressive effect.

54. Do cold showers have disadvantages?

The disadvantages of cold showers include the fact that they can be uncomfortable and may not be suitable for everyone. Additionally, some people find that taking a cold shower can be counterproductive, as it can actually make them feel more tired or sick.

55. What happens after 30 days of cold showers?

After 30 days of cold showers, many people find that they experience a variety of benefits, including improved mood, increased energy, and reduced sick days. Additionally, some research suggests that cold showers may also trigger an anti-depressive effect.

56. How long is a healthy cold shower?

The optimal time for a cold shower is between 30 and 90 seconds. However, you may want to experiment with different times to see which one works best for you.

57. Do cold showers make you age slower?

There is no scientific evidence that suggests that taking cold showers can help you age slower. However, there are a number of benefits that have been associated with cold showers, including improved mood, increased energy, and reduced sick days. Additionally, some research suggests that cold showers may also trigger an anti-depressive effect.

58. What would happen if you took cold showers for a month?

If you took cold showers for a month, you would likely experience a variety of benefits, including improved mood, increased energy, and reduced sick days. Additionally, some research suggests that cold showers may also trigger an anti-depressive effect.

59. Is it healthier to take cold showers?

60. Do cold showers increase dopamine?

There is no scientific evidence that suggests that taking cold showers can help increase dopamine levels. However, there are a number of benefits that have been associated with cold showers, including improved mood, increased energy, and reduced sick days. Additionally, some research suggests that cold showers may also trigger an anti-depressive effect.

61. Why do cold showers increase testosterone?

The answer to this question is still being researched, but there are a few theories as to why cold showers might increase testosterone levels. One theory is that the cold temperature causes the body to release more testosterone in order to help keep it warm. Another theory is that the stress of taking a cold shower can actually help increase testosterone production.

62. Do cold showers improve testosterone?

There is no scientific evidence that suggests that taking cold showers can help increase testosterone levels. However, there are a number of benefits that have been associated with cold showers, including improved mood, increased energy, and reduced sick days. Additionally, some research suggests that cold showers may also trigger an anti-depressive effect.

63. What chemical is released during a cold shower?

No one knows for sure what chemical is released during a cold shower, but some theories suggest that it might be testosterone or dopamine. However, more research is needed to determine the exact effects of cold showers on the body.

64. Is a 30 second cold shower good?

65. Is it good to have cold showers everyday?

66. Do cold showers get rid of toxins?

There is no scientific evidence that suggests that taking cold showers can help get rid of toxins. However, there are a number of benefits that have been associated with cold showers, including improved mood, increased energy, and reduced sick days. Additionally, some research suggests that cold showers may also trigger an anti-depressive effect.

Why you should end shower with cold water?

67. Do cold showers help brain fog?

There is no scientific evidence that suggests that taking cold showers can help reduce brain fog. However, there are a number of benefits that have been associated with cold showers, including improved mood, increased energy, and reduced sick days. Additionally, some research suggests that cold showers may also trigger an anti-depressive effect.

68. Can cold shower remove anxiety?

There is no scientific evidence that suggests that taking cold showers can help remove anxiety. However, there are a number of benefits that have been associated with cold showers, including improved mood, increased energy, and reduced sick days. Additionally, some research suggests that cold showers may also trigger an anti-depressive effect.

69. Do cold showers calm anxiety?

There is no scientific evidence that suggests that taking cold showers can help calm anxiety. However, there are a number of benefits that have been associated with cold showers, including improved mood, increased energy, and reduced sick days. Additionally, some research suggests that cold showers may also trigger an anti-depressive effect.

70. Do cold showers increase mental toughness?

There is no scientific evidence that suggests that taking cold showers can help increase mental toughness. However, there are a number of benefits that have been associated with cold showers, including improved mood, increased energy, and reduced sick days. Additionally, some research suggests that cold showers may also trigger an anti-depressive effect.

71. Do cold showers prevent depression?

There is no scientific evidence that suggests that taking cold showers can help prevent depression. However, there are a number of benefits that have been associated with cold showers, including improved mood, increased energy, and reduced sick days. Additionally, some research suggests that cold showers may also trigger an anti-depressive effect.

72. Where do you ice the vagus nerve?

The vagus nerve is a large nerve that runs from the brain to the abdomen. It controls a number of important functions, including heart rate, digestion, and breathing. Additionally, the vagus nerve has been shown to play a role in mood and anxiety regulation.

There is no one-size-fits-all answer to this question. However, some experts recommend placing ice on the neck, just below the ears, to help reduce inflammation and improve nerve function.

73. Do cold showers release cortisol?

There is no scientific evidence that suggests that taking cold showers can help release cortisol. However, there are a number of benefits that have been associated with cold showers, including improved mood, increased energy, and reduced sick days. Additionally, some research suggests that cold showers may also trigger an anti-depressive effect.

74. How cold should a cold shower be?

The temperature of a cold shower should be tailored to the individual. Some people find that a cold shower is most effective when it is quite cold, while others find that a slightly cooler temperature is more comfortable. It is important to experiment until you find the temperature that works best for you.

75. Ice bath, cold shower, or cryo?

There is no one-size-fits-all answer to this question. However, some experts recommend that an ice bath is the best way to reduce inflammation and improve nerve function. Cold showers are also a great way to reduce inflammation, improve mood, and increase energy. Cryotherapy is another option that can help reduce inflammation and improve nerve function.