{"id":41319,"date":"2022-03-05T13:24:24","date_gmt":"2022-03-05T13:24:24","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=41319"},"modified":"2024-12-16T08:35:01","modified_gmt":"2024-12-16T08:35:01","slug":"hot-cold-shower-therapy","status":"publish","type":"post","link":"https:\/\/betterme.world\/articles\/hot-cold-shower-therapy\/","title":{"rendered":"Hot Cold Shower Therapy: Benefits, Risks, And Technique"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/betterme.world\/articles\/hot-cold-shower-therapy\/#What_Is_Hot-Cold_Shower_Therapy\" >What Is Hot-Cold Shower Therapy?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/betterme.world\/articles\/hot-cold-shower-therapy\/#Benefits_of_Contrast_Hydrotherapy\" >Benefits of Contrast Hydrotherapy<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/betterme.world\/articles\/hot-cold-shower-therapy\/#Boosts_Circulation\" >Boosts Circulation<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/betterme.world\/articles\/hot-cold-shower-therapy\/#Boosts_Your_Immune_System\" >Boosts Your Immune System<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/betterme.world\/articles\/hot-cold-shower-therapy\/#Reduces_Fatigue\" >Reduces Fatigue<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/betterme.world\/articles\/hot-cold-shower-therapy\/#Reduces_Muscle_Soreness\" >Reduces Muscle Soreness<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/betterme.world\/articles\/hot-cold-shower-therapy\/#Decreases_Swelling\" >Decreases Swelling<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/betterme.world\/articles\/hot-cold-shower-therapy\/#Gets_Rid_of_Excess_Lactic_Acid\" >Gets Rid of Excess Lactic Acid<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/betterme.world\/articles\/hot-cold-shower-therapy\/#Can_Be_Helpful_for_People_with_Arthritis\" >Can Be Helpful for People with Arthritis<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/betterme.world\/articles\/hot-cold-shower-therapy\/#Are_There_Any_Risks\" >Are There Any Risks?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/betterme.world\/articles\/hot-cold-shower-therapy\/#How_to_Take_Hot-Cold_Shower_Therapy\" >How to Take Hot-Cold Shower Therapy<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/betterme.world\/articles\/hot-cold-shower-therapy\/#Can_You_Do_Hot_and_Cold_Therapy_in_the_Shower\" >Can You Do Hot and Cold Therapy in the Shower?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/betterme.world\/articles\/hot-cold-shower-therapy\/#FAQs\" >FAQs<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/betterme.world\/articles\/hot-cold-shower-therapy\/#Is_it_good_to_go_from_a_hot_to_a_cold_shower\" >Is it good to go from a hot to a cold shower?<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/betterme.world\/articles\/hot-cold-shower-therapy\/#Benefits_of_Contrast_Hydrotherapy-2\" >Benefits of Contrast Hydrotherapy<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/betterme.world\/articles\/hot-cold-shower-therapy\/#Precautions_when_Trying_Contrast_Hydrotherapy\" >Precautions when Trying Contrast Hydrotherapy<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/betterme.world\/articles\/hot-cold-shower-therapy\/#How_long_should_a_contrast_shower_be\" >How long should a contrast shower be?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/betterme.world\/articles\/hot-cold-shower-therapy\/#What_happens_after_30_days_of_cold_showers\" >What happens after 30 days of cold showers?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/betterme.world\/articles\/hot-cold-shower-therapy\/#Do_hot_showers_help_with_lymphatic_drainage\" >Do hot showers help with lymphatic drainage?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/betterme.world\/articles\/hot-cold-shower-therapy\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">Hydrotherapy, which is also known as the water cure, is quickly gaining popularity. It\u2019s 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.<\/span><\/p>\n<p><span data-sheets-root=\"1\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;&lt;a href=&quot;&quot;https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=hot_cold_shower_therapy&quot;&quot; target=&quot;_blank&quot;&gt;&lt;video autoplay=&quot;autoplay&quot; loop=&quot;loop&quot; muted=&quot;muted&quot; playsinline=&quot;playsinline&quot; width=&quot;777&quot;&gt;&lt;source src=&quot;&quot;https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4&quot;&quot; type=&quot;video\/mp4&quot; \/&gt;&lt;\/video&gt;&lt;\/a&gt;&quot;}\" data-sheets-userformat=\"{&quot;2&quot;:256,&quot;11&quot;:3}\" data-sheets-formula=\"=replace(R[-12]C[0],SEARCH(&quot;LINK TO QUIZ&quot;,R[-12]C[0]),LEN(&quot;LINK TO QUIZ&quot;),R8C[0])\"><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=hot_cold_shower_therapy\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<p><span style=\"font-weight: 400;\">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\u2019s detoxification system.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This article takes a look at the science-backed benefits of hot-cold shower therapy, technique, and possible risks.\u00a0<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Is_Hot-Cold_Shower_Therapy\"><\/span><b>What Is Hot-Cold Shower Therapy?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">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 <a href=\"https:\/\/betterme.world\/articles\/contrast-shower\/\">contrast showers<\/a> are used worldwide.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Common types of hydrotherapy include aquatic <a href=\"https:\/\/betterme.world\/articles\/fat-burning-exercises-at-home\/\">exercises<\/a>, aquatic physical therapy, saunas, sitz baths, warm water baths, and ice water baths (<\/span><a href=\"https:\/\/health.clevelandclinic.org\/what-is-hydrotherapy\/\"><span style=\"font-weight: 400;\">17<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">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 (<\/span><a href=\"https:\/\/www.sciencedirect.com\/topics\/medicine-and-dentistry\/hydrotherapy\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">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.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">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.<a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=hot_cold_shower_therapy\"><img decoding=\"async\" class=\"aligncenter wp-image-30039 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/11\/9-2-2.png\" alt=\"hot cold shower therapy\" \/><\/a><\/span><\/p>\n<p><span style=\"font-weight: 400;\">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 (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6188085\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">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 (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK557562\/\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Vasoconstriction refers to the narrowing of blood vessels as a result of the contraction of the muscular walls of the blood vessels (<\/span><a href=\"https:\/\/medlineplus.gov\/ency\/article\/002338.htm\"><span style=\"font-weight: 400;\">18<\/span><\/a><span style=\"font-weight: 400;\">). When you immerse your body in cold water, the blood vessels respond by vasoconstricting.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">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 (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6188085\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><strong>If you\u2019ve mustered up the courage to crush your weight loss goal, let Betterme take the sting out of this demanding process. <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=hot_cold_shower_therapy\">Our app will help you restructure your habits<\/a>, remold your life and crank up your fitness results!<\/strong><\/p>\n<p><span style=\"font-weight: 400;\">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 (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5896844\/\"><span style=\"font-weight: 400;\">12<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">It\u2019s 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.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">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 (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5350472\/\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Cold shower benefits include (<\/span><a href=\"https:\/\/journals.plos.org\/plosone\/article?id=10.1371\/journal.pone.0161749\"><span style=\"font-weight: 400;\">15<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Decreased inflammation and swelling<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Tightened the skin<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Accelerated metabolism<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Improved circulation<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stimulated immune system<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">On the other hand, taking a hot shower helps (<\/span><a href=\"https:\/\/www.hindawi.com\/journals\/ecam\/2018\/9521086\/\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Reduce fatigue and relax muscles<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Reduce headaches<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Improve sleep<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Relieve nasal congestion<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Improve brain health<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Open pores and cleanse the skin<\/span><\/li>\n<\/ul>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Benefits_of_Contrast_Hydrotherapy\"><\/span><b>Benefits of Contrast Hydrotherapy<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">So, what does science say about hot-cold shower benefits? Below are the health benefits of taking a contrast shower:<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Boosts_Circulation\"><\/span><b>Boosts Circulation<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Being exposed to cold water makes blood vessels on your skin\u2019s surface constrict. This actively diverts blood flow away from the surface of your skin.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A 2019 study found that showering with cold water after a <a href=\"https:\/\/betterme.world\/articles\/calisthenics-neck-workout\/\">workout<\/a> can improve general hydration by cooling your body (<\/span><a href=\"https:\/\/journals.humankinetics.com\/view\/journals\/ijspp\/14\/7\/article-p1006.xml\"><span style=\"font-weight: 400;\">14<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">When blood travels away from your skin, the vessels in tissues deeper in your body dilate. The result is improved circulation in the tissues.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Boosts_Your_Immune_System\"><\/span><b>Boosts Your Immune System<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The immune system protects your body from harmful substances such as pathogens and any cell changes that could make you ill.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">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.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">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 (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4049052\/\"><span style=\"font-weight: 400;\">13<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Warm water treatment helps cure bacterial cold-water disease and immunizes against the causative agent Flavobacterium psychrophilum (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4049052\/\"><span style=\"font-weight: 400;\">13<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><i><strong>Read more: <\/strong><\/i><a href=\"https:\/\/betterme.world\/articles\/somatic-sexual-therapy\/\"><i>What Somatic Sexual Therapy Really Is?<\/i><\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Reduces_Fatigue\"><\/span><b>Reduces Fatigue<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Some athletes have indicated that contrast hydrotherapy helps alleviate post-game exhaustion.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">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 (<\/span><a href=\"https:\/\/journals.lww.com\/nsca-jscr\/Fulltext\/2017\/05000\/Effects_of_Cold_Water_Immersion_and_Contrast_Water.32.aspx\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Cold water immersion did not have the same effect.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Reduces_Muscle_Soreness\"><\/span><b>Reduces Muscle Soreness<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">It\u2019s 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.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">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 (<\/span><a href=\"https:\/\/journals.plos.org\/plosone\/article?id=10.1371\/journal.pone.0062356\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In the study, researchers discovered that (<\/span><a href=\"https:\/\/journals.plos.org\/plosone\/article?id=10.1371\/journal.pone.0062356\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">The best results occurred when the hot water temperature was regulated below 104 degrees F (40 degrees C).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Popular therapies such as cold water immersion were just as effective for relieving these symptoms as contrast hydrotherapy.<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=hot_cold_shower_therapy\"><img decoding=\"async\" class=\"aligncenter wp-image-30039 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/11\/24.png\" alt=\"hot cold shower therapy\" \/><\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Decreases_Swelling\"><\/span><b>Decreases Swelling<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">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 (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5805548\/\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">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 (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/27036491\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Gets_Rid_of_Excess_Lactic_Acid\"><\/span><b>Gets Rid of Excess Lactic Acid<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">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.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">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 <a href=\"https:\/\/betterme.world\/articles\/3-day-weight-lifting-routine\/\">weight lifting<\/a> (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/17118706\/\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">) (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/17339133\/\"><span style=\"font-weight: 400;\">16<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">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.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Can_Be_Helpful_for_People_with_Arthritis\"><\/span><b>Can Be Helpful for People with Arthritis<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Hydrotherapy has also been shown to help reduce pain in individuals with rheumatoid arthritis (<\/span><a href=\"https:\/\/bmcmusculoskeletdisord.biomedcentral.com\/articles\/10.1186\/1471-2474-8-23\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">). Rheumatoid arthritis is an inflammatory disease where the body attacks its own tissue, especially the joints.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">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.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The study found that individuals who received hydrotherapy reported feeling much better than those who were treated with land exercises (<\/span><a href=\"https:\/\/bmcmusculoskeletdisord.biomedcentral.com\/articles\/10.1186\/1471-2474-8-23\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">). If you suffer from rheumatoid arthritis, you can check with your doctor to see if hydrotherapy is an option you can explore.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Are_There_Any_Risks\"><\/span><b>Are There Any Risks?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Now that you\u2019re familiar with the benefits of contrast hydrotherapy, you\u2019re 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.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If your body temperature drops below 32.2 degrees Celcius, you may experience:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Arrhythmia<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">A drop in blood pressure<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Decreased level of consciousness<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Decreased breathing rate<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Hot-cold shower therapy isn\u2019t 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:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Open or untreated wounds<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hypertension<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">A heart condition<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Diabetes<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Deep vein thrombosis (DVT)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hydrophobia<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">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.<\/span><\/p>\n<p><strong>Reasons why BetterMe is a safe bet: a wide range of calorie-blasting workouts, finger-licking recipes, 24\/7 support, challenges that\u2019ll keep you on your best game, and that just scratches the surface! <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=hot_cold_shower_therapy\">Start using our app and watch the magic happen<\/a>.<\/strong><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_to_Take_Hot-Cold_Shower_Therapy\"><\/span><b>How to Take Hot-Cold Shower Therapy<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">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.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">During physical therapy or a clinic session, you\u2019ll 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.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you\u2019re doing a hot-cold shower therapy session at home, you\u2019ll require:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">A thermometer<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Towels<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Two tubs or containers that are big enough to immerse your whole body or the affected area<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">The cold water should be 50-59\u00b0F (10-15\u00b0C) which is below room temperature, and the hot water should be 95-113\u00b0F (35-45\u00b0C). Use your thermometer to test the temperatures so the water isn\u2019t too cold and to avoid any burn injuries.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The best temperature to use may vary and you can always ask your doctor or physical therapist what\u2019s best.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">After your water tubs are ready, do the following:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Submerge your whole body or the injured area in the warm water tub for 1 to 3 minutes<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Immerse yourself immediately in the cold water for one minute<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat this for approximately 20 minutes &#8211; your last immersion should be in cold water<\/span><\/li>\n<\/ul>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Can_You_Do_Hot_and_Cold_Therapy_in_the_Shower\"><\/span><b>Can You Do Hot and Cold Therapy in the Shower?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">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.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">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.<\/span><\/p>\n<p><i><strong>Read more: <\/strong><\/i><i>6 Cold Water Therapy Benefits Worth Noting<\/i><i><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=hot_cold_shower_therapy\"><img decoding=\"async\" class=\"aligncenter wp-image-30039 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/11\/26.png\" alt=\"hot cold shower therapy\" \/><\/a><\/i><\/p>\n<h2><span class=\"ez-toc-section\" id=\"FAQs\"><\/span><b>FAQs<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2><ul><li><h3><span class=\"ez-toc-section\" id=\"Is_it_good_to_go_from_a_hot_to_a_cold_shower\"><\/span><strong>Is it good to go from a hot to a cold shower?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">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.<\/span><\/p>\n<h4><span class=\"ez-toc-section\" id=\"Benefits_of_Contrast_Hydrotherapy-2\"><\/span><span style=\"font-weight: 400;\">Benefits of Contrast Hydrotherapy<\/span><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Improved circulation:<\/b><span style=\"font-weight: 400;\"> Alternating between hot and cold water causes the blood vessels to expand and contract, which helps improve circulation. This can be beneficial for individuals with poor blood circulation or who suffer from conditions such as varicose veins (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4049052\/\"><span style=\"font-weight: 400;\">18<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Increased energy:<\/b><span style=\"font-weight: 400;\"> The sudden change in temperature stimulates the body&#8217;s sympathetic nervous system, which releases adrenaline and increases energy levels. This can help combat fatigue and improve overall vitality (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4049052\/\"><span style=\"font-weight: 400;\">18<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Boosted immune system:<\/b><span style=\"font-weight: 400;\"> The body&#8217;s response to the temperature changes during contrast hydrotherapy also activates the immune system, which helps it function more efficiently. This can be particularly beneficial for those who are prone to getting sick or have a weakened immune system (<\/span><a href=\"https:\/\/www.nuhs.edu\/hydrotherapy-contrast-shower\/\"><span style=\"font-weight: 400;\">19<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Reduced inflammation and pain:<\/b><span style=\"font-weight: 400;\"> Alternating between hot and cold water therapy can help reduce inflammation in the body, which can be helpful for individuals with conditions such as arthritis or muscle soreness (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5350472\/\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">). It can also provide relief for chronic pain by stimulating the release of endorphins, the body&#8217;s natural painkillers.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Improved skin health:<\/b><span style=\"font-weight: 400;\"> Hot water can strip the skin of its natural oils, while cold water helps tighten pores and improve blood flow. Alternating between hot and cold water can help balance these effects, resulting in healthier, more radiant skin (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4049052\/\"><span style=\"font-weight: 400;\">18<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Mood enhancement:<\/b><span style=\"font-weight: 400;\"> The release of endorphins during contrast hydrotherapy helps with pain relief, produces a sense of well-being, and can even act as a natural antidepressant. It can also provide a quick pick-me-up for those who are feeling sluggish or down (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4049052\/\"><span style=\"font-weight: 400;\">18<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<\/ul>\n<h4><span class=\"ez-toc-section\" id=\"Precautions_when_Trying_Contrast_Hydrotherapy\"><\/span><b>Precautions when Trying Contrast Hydrotherapy<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">While there are many benefits to contrast hydrotherapy, it\u2019s important to take precautions when trying it out:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Consult a healthcare professional:<\/b><span style=\"font-weight: 400;\"> If you have any pre-existing health conditions, it\u2019s important to consult a healthcare professional before you try contrast hydrotherapy. They can advise whether it\u2019s safe for you and if there are any specific precautions you should take.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Avoid overdoing it:<\/b><span style=\"font-weight: 400;\"> It\u2019s recommended to start slowly with contrast hydrotherapy and gradually increase the intensity. Overdoing it or staying in extreme temperatures for too long can cause adverse effects such as dizziness or hypothermia.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Avoid during pregnancy:<\/b><span style=\"font-weight: 400;\"> Pregnant women should avoid contrast hydrotherapy, as the sudden changes in temperature could potentially harm the developing fetus.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Avoid on open wounds or infections:<\/b><span style=\"font-weight: 400;\"> It\u2019s not recommended to use contrast hydrotherapy on open wounds or infections, as the cold temperature can slow down the healing process and potentially introduce bacteria.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Listen to your body:<\/b><span style=\"font-weight: 400;\"> As with any new therapy, it\u2019s important to listen to your body and not push yourself too hard. If you experience discomfort or feel unwell during contrast hydrotherapy, stop immediately and consult a healthcare professional.<\/span><\/li>\n<\/ul>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"How_long_should_a_contrast_shower_be\"><\/span><strong>How long should a contrast shower be?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">The total duration of a contrast shower can range from 10 to 20 minutes, depending on the number of cycles you choose. It\u2019s recommended to start with three cycles of three minutes hot and one minute cold, gradually increasing the amount if desired.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, it\u2019s important to listen to your body and not push yourself too hard &#8211; if you feel uncomfortable or unwell at any point, stop immediately.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"What_happens_after_30_days_of_cold_showers\"><\/span><strong>What happens after 30 days of cold showers?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Cold showers can have a variety of benefits for the body and mind:<\/span><\/p>\n<p><b>Pain Relief and Muscle Recovery<\/b><span style=\"font-weight: 400;\">: Cold showers can help alleviate pain and reduce muscle soreness. The cold water constricts blood vessels, which can decrease inflammation and numb localized pain.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">We\u2019ve discussed this in detail in our<\/span><b> Cold Shower After Workout <\/b><span style=\"font-weight: 400;\">article.<\/span><\/p>\n<p><b>Mood Enhancement<\/b><span style=\"font-weight: 400;\">: 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 (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4049052\/\"><span style=\"font-weight: 400;\">19<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><b>Boosted Metabolism<\/b><span style=\"font-weight: 400;\">: 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 (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC9518606\/\"><span style=\"font-weight: 400;\">21<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">We\u2019ve discussed how cold water can help you on your weight loss journey in our <\/span><b>Do Cold Showers Burn Fat <\/b><span style=\"font-weight: 400;\">blog.<\/span><\/p>\n<p><b>Improved Circulation<\/b><span style=\"font-weight: 400;\">: 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 (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC9518606\/\"><span style=\"font-weight: 400;\">21<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><b>Enhanced Immune Function<\/b><span style=\"font-weight: 400;\">: 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 (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC9518606\/\"><span style=\"font-weight: 400;\">21<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><b>Stress Management<\/b><span style=\"font-weight: 400;\">: 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 (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC9518606\/\"><span style=\"font-weight: 400;\">21<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Do_hot_showers_help_with_lymphatic_drainage\"><\/span><strong>Do hot showers help with lymphatic drainage?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">The lymphatic system is important for removing waste and toxins from the body&#8217;s tissues, and promoting its function can be beneficial for overall health.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">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 <a href=\"https:\/\/betterme.world\/articles\/does-getting-a-massage-burn-calories\/\">massage<\/a>, gentle exercise, and proper hydration.<\/span><\/p>\n<p><b>Improved Circulation<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Hot showers increase blood flow, which can help circulate lymph fluid more effectively through the body (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3430062\/\"><span style=\"font-weight: 400;\">22<\/span><\/a><span style=\"font-weight: 400;\">). Enhanced circulation helps deliver nutrients to cells and remove waste products.<\/span><\/p>\n<p><b>Muscle Relaxation<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Heat from hot showers can relax the muscles (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC10354234\/\"><span style=\"font-weight: 400;\">23<\/span><\/a><span style=\"font-weight: 400;\">), which may alleviate tension and promote better lymph movement. Relaxed muscles don\u2019t constrict lymph vessels, which allows for smoother fluid movement.<\/span><\/p>\n<p><b>Detoxification<\/b><\/p>\n<p><span style=\"font-weight: 400;\">The increased temperature induces sweating, which helps detoxify the body by expelling impurities through the skin (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC8998800\/\"><span style=\"font-weight: 400;\">24<\/span><\/a><span style=\"font-weight: 400;\">). This process indirectly supports the lymphatic system by reducing the burden of toxins it needs to handle.<\/span><\/p>\n<p><b>Hydrotherapy<\/b><\/p>\n<p><span style=\"font-weight: 400;\">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.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Scientific studies have shown that hydrotherapy, including hot and cold treatments, has various benefits on the body systems, including the lymphatic system (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4049052\/\"><span style=\"font-weight: 400;\">19<\/span><\/a><span style=\"font-weight: 400;\">). By increasing the internal temperature, heat promotes sweat production, which helps with detoxification and enhances lymphatic function.<\/span><\/p>\n\n<p><span data-sheets-root=\"1\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;&lt;a href=&quot;&quot;https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=hot_cold_shower_therapy&quot;&quot; target=&quot;_blank&quot;&gt;&lt;video autoplay=&quot;autoplay&quot; loop=&quot;loop&quot; muted=&quot;muted&quot; playsinline=&quot;playsinline&quot; width=&quot;777&quot;&gt;&lt;source src=&quot;&quot;https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-1.mp4&quot;&quot; type=&quot;video\/mp4&quot; \/&gt;&lt;\/video&gt;&lt;\/a&gt;&quot;}\" data-sheets-userformat=\"{&quot;2&quot;:256,&quot;11&quot;:3}\" data-sheets-formula=\"=replace(R[-12]C[0],SEARCH(&quot;LINK TO QUIZ&quot;,R[-12]C[0]),LEN(&quot;LINK TO QUIZ&quot;),R8C[0])\"><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=hot_cold_shower_therapy\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-1.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><b>The Bottom Line<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">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.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">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.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Hydrotherapy, which is also known as the water cure, is quickly gaining popularity. It\u2019s 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 [&hellip;]<\/p>\n","protected":false},"author":51,"featured_media":62359,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[138],"tags":[],"coauthors":[125,218],"class_list":["post-41319","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-therapy"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Hot Cold Shower Therapy: Benefits, Risks, And Technique - BetterMe<\/title>\n<meta name=\"description\" content=\"\u2605 HOT COLD SHOWER THERAPY \u27a4 is rapidly gaining popularity, but what is the buzz all about? We take a look at the benefits of contrast showers and the correct technique.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/betterme.world\/articles\/hot-cold-shower-therapy\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Hot Cold Shower Therapy: Benefits, Risks, And Technique\" \/>\n<meta property=\"og:description\" content=\"\u2605 HOT COLD SHOWER THERAPY \u27a4 is rapidly gaining popularity, but what is the buzz all about? We take a look at the benefits of contrast showers and the correct technique.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/betterme.world\/articles\/hot-cold-shower-therapy\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:modified_time\" content=\"2024-12-16T08:35:01+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2024\/08\/Hot-Cold-Shower-Therapy_-Benefits-Risks-And-Technique-1024x576.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1024\" \/>\n\t<meta property=\"og:image:height\" content=\"576\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"Eve Chalicha, Kelsey Butler, RD\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Eve Chalicha, Kelsey Butler, RD\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"9 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/betterme.world\/articles\/hot-cold-shower-therapy\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/hot-cold-shower-therapy\/\"},\"author\":{\"name\":\"Eve Chalicha\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/924decc10a585a76229a1a380fa0d379\"},\"headline\":\"Hot Cold Shower Therapy: Benefits, Risks, And Technique\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/hot-cold-shower-therapy\/\"},\"wordCount\":1925,\"publisher\":{\"@id\":\"https:\/\/betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/hot-cold-shower-therapy\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/08\/Hot-Cold-Shower-Therapy_-Benefits-Risks-And-Technique.png\",\"articleSection\":[\"Therapy\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">Hydrotherapy, which is also known as the water cure, is quickly gaining popularity. It\u2019s 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.<\/span>\\r\\n\\r\\n<span data-sheets-root=\\\"1\\\" data-sheets-value=\\\"{&quot;1&quot;:2,&quot;2&quot;:&quot;[video-shortcode link=\\\\&quot;https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=hot_cold_shower_therapy\\\\&quot; mp4=\\\\&quot;https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\\\\&quot;]&quot;}\\\" data-sheets-userformat=\\\"{&quot;2&quot;:256,&quot;11&quot;:3}\\\" data-sheets-formula=\\\"=replace(R[-12]C[0],SEARCH(&quot;LINK TO QUIZ&quot;,R[-12]C[0]),LEN(&quot;LINK TO QUIZ&quot;),R8C[0])\\\"><\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">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\u2019s detoxification system.\u00a0<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">This article takes a look at the science-backed benefits of hot-cold shower therapy, technique, and possible risks.\u00a0<\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><b>What Is Hot-Cold Shower Therapy?<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">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 <a href=\\\"https:\/\/betterme.world\/articles\/contrast-shower\/\\\">contrast showers<\/a> are used worldwide.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Common types of hydrotherapy include aquatic <a href=\\\"https:\/\/betterme.world\/articles\/fat-burning-exercises-at-home\/\\\">exercises<\/a>, aquatic physical therapy, saunas, sitz baths, warm water baths, and ice water baths (<\/span><a href=\\\"ht ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/betterme.world\/articles\/hot-cold-shower-therapy\/\",\"url\":\"https:\/\/betterme.world\/articles\/hot-cold-shower-therapy\/\",\"name\":\"Hot Cold Shower Therapy: Benefits, Risks, And Technique - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/hot-cold-shower-therapy\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/hot-cold-shower-therapy\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/08\/Hot-Cold-Shower-Therapy_-Benefits-Risks-And-Technique.png\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"description\":\"\u2605 HOT COLD SHOWER THERAPY \u27a4 is rapidly gaining popularity, but what is the buzz all about? 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It\u2019s 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.<\/span>\r\n\r\n<span data-sheets-root=\"1\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;[video-shortcode link=\\&quot;https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=hot_cold_shower_therapy\\&quot; mp4=\\&quot;https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\\&quot;]&quot;}\" data-sheets-userformat=\"{&quot;2&quot;:256,&quot;11&quot;:3}\" data-sheets-formula=\"=replace(R[-12]C[0],SEARCH(&quot;LINK TO QUIZ&quot;,R[-12]C[0]),LEN(&quot;LINK TO QUIZ&quot;),R8C[0])\"><\/span>\r\n\r\n<span style=\"font-weight: 400;\">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\u2019s detoxification system.\u00a0<\/span>\r\n\r\n<span style=\"font-weight: 400;\">This article takes a look at the science-backed benefits of hot-cold shower therapy, technique, and possible risks.\u00a0<\/span>\r\n<h2 style=\"text-align: center;\"><b>What Is Hot-Cold Shower Therapy?<\/b><\/h2>\r\n<span style=\"font-weight: 400;\">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. 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