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Hydrotherapy, which is also known as the water cure, is quickly gaining popularity. It’s a branch of alternative medicine that involves the use of water to treat a disease, relieve pain, or maintain health. One of the most common forms of hydrotherapy is hot cold shower therapy.
Hot-cold shower therapy is claimed to have many benefits for health, including boosting immunity and circulation. It is also claimed to support the body’s detoxification system.
This article takes a look at the science-backed benefits of hot-cold shower therapy, technique, and possible risks.
The use of hydrotherapy in the management of pain and maintenance of health dates back to ancient Greece. It has since been used in cultures across Ancient Rome, Japan, and China. Currently, different forms of hydrotherapy including contrast showers are used worldwide.
Common types of hydrotherapy include aquatic exercises, aquatic physical therapy, saunas, sitz baths, warm water baths, and ice water baths (17).
Hydrotherapy has been used in infants for treating limitation of motion and muscle tone abnormalities that affect the quantity and quality of spontaneous movement. In pregnant women, hydrotherapy is used to increase uterine contraction efficiency and reduce anxiety (7).
Hot-cold shower therapy involves an alternating immersion into hot and cold water. It is also referred to as contrast hydrotherapy. A contrast shower takes anywhere between 5 and 20 minutes.
This practice is common among athletes who use contrast shower benefits to treat muscle damage and sore muscles and to speed up recovery. Sometimes, people use it for a specific body part, for example immersing a swollen limb in hot water then cold water.
Contrast showers cause changes in your circulatory system when you go from very warm to very cold water. The application of hot and cold water causes intermittent vasodilation and vasoconstriction (2).
Vasodilation, on the other hand, occurs when you immerse part of or your whole body in hot water. Vasodilation is the widening of blood vessels due to the relaxation of their muscular walls (11).
Vasoconstriction refers to the narrowing of blood vessels as a result of the contraction of the muscular walls of the blood vessels (18). When you immerse your body in cold water, the blood vessels respond by vasoconstricting.
This intermittent vasodilation and vasoconstriction induces a vascular pumping effect that causes increased blood flow and tissue oxygenation. This improves tissue healing, reduces edema, promotes recovery, and improves tissue function (2).
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Contrast hydrotherapy is a form of passive therapy. Although research has indicated that active therapies are more effective at pain management than passive ones, hot bath cold shower therapy has shown numerous benefits (12).
It’s important to note that cold water baths and hot water baths also have benefits. You can choose either depending on the desired effect. Both these methods help reduce fatigue and muscle soreness.
An ice bath involves an immersion into ice water or a bath of ice. In ice baths, the temperature of the water is much lower than in cold water baths. Ice bath benefits include boosting circulation and immune system support and a reduction in stress, anxiety, and fatigue (9).
Cold shower benefits include (15):
On the other hand, taking a hot shower helps (10):
So, what does science say about hot-cold shower benefits? Below are the health benefits of taking a contrast shower:
Being exposed to cold water makes blood vessels on your skin’s surface constrict. This actively diverts blood flow away from the surface of your skin.
A 2019 study found that showering with cold water after a workout can improve general hydration by cooling your body (14).
When blood travels away from your skin, the vessels in tissues deeper in your body dilate. The result is improved circulation in the tissues.
The immune system protects your body from harmful substances such as pathogens and any cell changes that could make you ill.
Contrast showers may help boost your immune system. Studies have shown that both warm and cold water therapies may help boost your immune system through various mechanisms.
Cold-water treatment helps increase the number and activity of peripheral cytotoxic T-lymphocytes and NK cells, which are the major effectors of adaptive and innate tumor immunity, respectively (13).
Warm water treatment helps cure bacterial cold-water disease and immunizes against the causative agent Flavobacterium psychrophilum (13).
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Some athletes have indicated that contrast hydrotherapy helps alleviate post-game exhaustion.
A meta-analysis was performed in 2017 to explore the effects of contrasting hydrotherapy fatigue recovery. It was discovered that the technique was instrumental in helping team sports players recover from fatigue. This was 24-48 hours after the game (6).
Cold water immersion did not have the same effect.
It’s not unusual for intense workout sessions to damage your muscle fibers. In fact, it has to happen for your muscles to grow. However, the only downside is that the process can lead to muscle soreness.
Delayed onset muscle soreness (DOMS) is a phenomenon where you feel sore a day or so after your workout. Studies have indicated that contrast hydrotherapy reduces muscle soreness and weakness better than passive resting alone (5).
In the study, researchers discovered that (5):
Swelling is a natural response to injury. When you get injured, the vascular inflammatory process starts. Blood flow and the transport of white blood cells to the area increase, causing swelling (8).
Some research has shown that contrast showers decrease swelling. One randomized clinical trial found that contrast showers help reduce swelling in individuals with ankle sprains approximately 3 days after injury (3).
Lactic acid is a byproduct of anaerobic respiration. During exercise, the concentration of lactic acid in the blood increases. The accumulation of lactic acid can cause fatigue and soreness.
Studies have shown that contrast hydrotherapy can help remove excess lactic acid in your body. This helps with the recovery from the fatigue and soreness that follows any virus exercise such as cardio or weight lifting (4) (16).
Other ways you can ease symptoms of lactic acid buildup include resting, drinking lots of water, increasing your magnesium intake, and eating rich foods that are rich in vitamin B.
Hydrotherapy has also been shown to help reduce pain in individuals with rheumatoid arthritis (1). Rheumatoid arthritis is an inflammatory disease where the body attacks its own tissue, especially the joints.
A 2017 study compared the effect of hydrotherapy and land exercises on individuals with rheumatoid arthritis. 115 patients were randomized to receive hydrotherapy or land exercises for 30 minutes a week for 6 weeks.
The study found that individuals who received hydrotherapy reported feeling much better than those who were treated with land exercises (1). If you suffer from rheumatoid arthritis, you can check with your doctor to see if hydrotherapy is an option you can explore.
Now that you’re familiar with the benefits of contrast hydrotherapy, you’re probably wondering if there are any downsides. The greatest risk is that you may cause damage to your skin. If the water is too hot, you can get a burn injury or heat stroke.
If your body temperature drops below 32.2 degrees Celcius, you may experience:
Hot-cold shower therapy isn’t for everyone. If you have any skin condition such as eczema or psoriasis, be careful before you try such a treatment method. You should also avoid it if you have any of the following:
A hot-cold shower is generally safe and can provide health benefits as long as you avoid extremely hot or cold temperatures. Before you try any form of alternative medicine such as hydrotherapy, always discuss it with your doctor.
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Individuals who do contrast therapy always do so under the guidance and supervision of a physical therapist or athletic trainer. However, you can do it at home if your doctor has given you their approval to try this method.
During physical therapy or a clinic session, you’ll immerse your body in tubs of water that contain very warm and cold water. It could also involve immersing only the injured limb or part of your body in the different tubs.
If you’re doing a hot-cold shower therapy session at home, you’ll require:
The cold water should be 50-59°F (10-15°C) which is below room temperature, and the hot water should be 95-113°F (35-45°C). Use your thermometer to test the temperatures so the water isn’t too cold and to avoid any burn injuries.
The best temperature to use may vary and you can always ask your doctor or physical therapist what’s best.
After your water tubs are ready, do the following:
Yes, you can. Contrast therapy involves alternating between warm and cold water. This is often done through immersion where you submerge your body into a tub container that contains heated or cold water.
However, you can do this therapy in the shower by switching from the hot shower setting to the cold shower setting. The only downside is that you may not be able to check the temperature of the water during the shower.
Read more: 6 Cold Water Therapy Benefits Worth Noting
Going from a hot to cold shower can offer a variety of health benefits. This is known as contrast hydrotherapy and has been used for centuries in various cultures all over the world. The process involves alternating between hot and cold water while showering, with the recommended sequence being three minutes of hot followed by one minute of cold, repeated three times.
While there are many benefits to contrast hydrotherapy, it’s important to take precautions when trying it out:
The total duration of a contrast shower can range from 10 to 20 minutes, depending on the number of cycles you choose. It’s recommended to start with three cycles of three minutes hot and one minute cold, gradually increasing the amount if desired.
However, it’s important to listen to your body and not push yourself too hard – if you feel uncomfortable or unwell at any point, stop immediately.
Cold showers can have a variety of benefits for the body and mind:
Pain Relief and Muscle Recovery: Cold showers can help alleviate pain and reduce muscle soreness. The cold water constricts blood vessels, which can decrease inflammation and numb localized pain.
We’ve discussed this in detail in our Cold Shower After Workout article.
Mood Enhancement: Exposure to cold water can trigger the release of endorphins, which are chemicals in the brain that promote feelings of well-being and reduce stress. This can result in an improved mood and decreased symptoms of depression (19).
Boosted Metabolism: Cold showers can stimulate brown fat activity, which is responsible for burning calories to generate heat. This can potentially enhance metabolism and help with weight management (21).
We’ve discussed how cold water can help you on your weight loss journey in our Do Cold Showers Burn Fat blog.
Improved Circulation: Alternating between warm and cold water can improve blood flow. Cold water causes blood to move toward the vital organs, while warm water causes it to rush back toward the skin. This can lead to better overall circulation (21).
Enhanced Immune Function: Regular cold water exposure may boost the immune system by increasing white blood cell counts and improving lymphatic circulation, which helps the body fend off illnesses (21).
Stress Management: Cold showers can help the body adapt to stress by reducing levels of cortisol, the hormone that is associated with stress. This adaptation can make it easier to handle everyday stressors (21).
The lymphatic system is important for removing waste and toxins from the body’s tissues, and promoting its function can be beneficial for overall health.
Hot showers alone may not be sufficient for comprehensive lymphatic drainage, but they can play a supportive role when combined with other methods such as lymphatic massage, gentle exercise, and proper hydration.
Improved Circulation
Hot showers increase blood flow, which can help circulate lymph fluid more effectively through the body (22). Enhanced circulation helps deliver nutrients to cells and remove waste products.
Muscle Relaxation
Heat from hot showers can relax the muscles (23), which may alleviate tension and promote better lymph movement. Relaxed muscles don’t constrict lymph vessels, which allows for smoother fluid movement.
Detoxification
The increased temperature induces sweating, which helps detoxify the body by expelling impurities through the skin (24). This process indirectly supports the lymphatic system by reducing the burden of toxins it needs to handle.
Hydrotherapy
Alternating between hot and cold water using contrast hydrotherapy can be particularly effective. The contraction (from cold) and dilation (from hot) of lymph vessels help pump lymph fluid throughout the body.
Scientific studies have shown that hydrotherapy, including hot and cold treatments, has various benefits on the body systems, including the lymphatic system (19). By increasing the internal temperature, heat promotes sweat production, which helps with detoxification and enhances lymphatic function.
Research has suggested that contrast hydrotherapy has several health benefits. Taking contrast showers helps boost the immune system and reduce fatigue, swelling, muscle soreness, and the build-up of excess lactic acid.
You can try contrast hydrotherapy at home with the consent of your doctor or under the supervision of a physical therapist or trainer. Remember to be cautious with the temperatures of the water to avoid injuries.
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