What’s the key difference between a cold plunge vs cold shower? A cold water plunge is a more intense cold water experience compared to a cold shower. It results in a rapid and intense drop in body temperature. A cold shower on the other hand results in a less intense and more gentle drop in body temperature.
A cold plunge involves immersing your body in very cold water (40°F to 60°F) for a brief period. It is known to boost circulation, aid muscle recovery, and reduce inflammation. It is often used after intense exercise to stimulate recovery.
A cold shower, on the other hand, involves standing underwater – that’s not as cold as that used in a cold plunge. The water temperature for a cold shower is typically in the range of (60°F to 70°F). It has a more gentle effect on the body. Cold showers are more convenient and accessible. They require no specialized equipment.
Cold Shower vs Cold Plunge – Which Is Better?
Which is better, a cold plunge or cold shower? It all comes down to what you’re looking for. Cold plunge is better for muscle recovery, improved circulation, and immune system stimulation. Cold shower is better for convenience and daily use. They are more practical and easier to access. Below we examine the benefits of cold plunge vs cold shower.
Benefits of Cold Plunge
Let’s take a look at the benefits of cold water plunge versus a cold shower. What are the key advantages you experience from cold water bathing? Why should you choose it over taking a quick cold shower?
More Intense Experience
Cold water bathing is a much more intense experience. If you are looking for a more rapid drop in body temperature, this is the one for you. It provides greater physiological benefits such as improved circulation, muscle recovery, and a greater immune response.
Full-Body Immersion
A cold water plunge delivers full-body immersion. This means your whole body is exposed to cold water. Immersion maximizes the effects of cold water for greater impact. You can expect greater results compared to using a cold shower.
Rapid Drop in Body Temperature
When you put full-body immersion and more intense experience together, the result is a rapid drop in body temperature. You will experience a more effective cooling right to your core, compared to using a cold shower.
Great For Athletes
Cold plunges are better for athletes. They deliver the specific health benefits needed by individuals engaged in intense training regimes. If you’re an athlete and want to boost your training and recovery regime, opt for cold water plunging. It offers greater recovery stimulation and relief from muscle soreness.
Deeply Invigorating
A cold water plunge is deeply invigorating. There’s no doubt about it. When you immerse your body in a body of cold water it sends a rejuvenating jolt through your system. You just don’t get the same level of intensity from a cold shower.
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Benefits of Cold Shower
What about cold shower? What are the benefits of cold shower vs cold water plunging? Are there any key reasons you should opt for a cold shower over cold water bathing? Yes, there are. Let’s take a look.
Convenience
The key advantage of a cold shower over a cold water plunge is convenience. It’s much easier to step into your shower and set the water temperature to cold, compared to using a cold water plunge. Showers are easily accessible and easy to use. There’s no waiting around and it doesn’t take time to prepare and chill the water.
Gentler Experience
There’s no doubt about it. Cold shower is a much gentler experience. The water is much milder. Typically 60°F to 70°F compared to the super cold 40°F to 60°F of a cold water plunge. It’s less of a shock to the system and an overall more pleasant experience.
Great For Beginners
If you’re new to cold water therapy, we recommend you start with a cold shower. It’s convenient, less intense, and not as cold as an ice-water plunge. It will have a more subtle and gradual effect on your core body temperature.
Easy to Use
We all have access to a shower. And, we all know how to use one. You don’t need any specialized equipment. Just jump into your shower as part of your regular routine and turn the temperature dial all the way down. It’s an easy and practical option for regular use.
Cleansing Effect
Showers also have a cleansing effect. Let that cold water wash over you and remove any dirt and grime. A shower is a more efficient way of removing sweat and having a cleansing effect on your body.
What Is a Cold Plunge?
A cold plunge is a tub or barrel of cold water that immerses your whole body. The water temperature is very cold, typically 40 to 60 degrees Fahrenheit. The practice of cold plunging involves climbing into the water bath and remaining immersed for a brief period. The amount of time you stay in will depend on your level of cold water experience and what you are trying to achieve.
Cold water plunging rapidly lowers body temperature. This causes your blood vessels to constrict and then dilate, enhancing circulation, reducing muscle soreness, and promoting recovery. It is commonly practiced by athletes and individuals involved in intense training.
What Is a Cold Shower?
A cold shower is simply the activity of standing under a cold shower of water for a brief period of time. Any shower can be used as long as the water temperature can be turned down to cold. They are not as cold as cold plunges. Typically water in a cold shower has a temperature of between 60°F and 70°F (15°C to 21°C).
A cold shower gradually reduces body temperature. It is less intense and a more gentle experience compared to a cold water plunge. However, they are highly convenient and are easily incorporated into your daily routine. They are a milder form of cold water therapy.
Which Is Better For Recovery?
Cold water plunging is better for recovery. The intense and rapid cooling effect of a cold plunge is highly effective at reducing muscle soreness and inflammation. If your goal is recovery, you should choose cold plunge over a cold shower. The gradual cooling effect of a cold water shower does not boost circulation and accelerates recovery in the same way as cold water immersion.
Safety Considerations
Cold water therapy is safe for most people. However, you should educate yourself on the potential dangers and follow some basic safety tips. You should consider your individual health and seek professional medical advice if you have any underlying medical conditions.
You should also choose a suitable cold water temperature, immersion period, and always plunge with a partner. For more, check out our full guide on cold plunge safety – over here.
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About the Author
MAGNUS KARLSSON (BSc, MSc)
• Senior Editor at Home Sauna Heaven
As a native Swede, Magnus developed a deep fascination with the art of sauna bathing from an early age. Born and raised in the picturesque landscapes of Småland Sweden, he grew up in a family where sauna was deeply embedded in the community and daily routine. He graduated from Linnaeus University with a Master of Science in Health Science with a special focus on the “Comparative Analysis of Traditional Saunas vs. Infrared Saunas”.
Moving to the United States in his late twenties, Magnus worked as a health and fitness advisor in a well-known spa and wellness retreat in Malibu California. Over the next 12 years he became the spa’s leading sauna consultant and mentored colleagues on the benefits and applications of sauna therapy.
In 2019 he relocated to Florida to open his own wellness retreat in the Tampa Bay area. Here he continues to inspire others with the restorative power of sauna therapy. In 2020, he became senior editor of Home Sauna Heaven where he shares his deep understanding of infrared sauna and offers expert advice on its applications, benefits, and periodic product reviews.
