Can a Cold Shower When You’re Sick Speed Your Recovery?
We’ve all been there—foggy head, scratchy throat, and the temptation to crawl under a blanket until further notice. Then you hear someone say, “You should try a cold shower—it boosts immunity!” But wait... Can you really take a cold shower when sick? Or could it make things worse?
Let’s break down the science behind cold water therapy, what it does for your immune system, and when it helps (and hurts) to turn the temperature dial way down.
A cold shower when you’re sick might be a great way to recover faster, but it’s not always a good idea. Find out why.
What Is Cold Water Therapy?
Cold water therapy is the practice of intentionally exposing the body to cold water—through showers, plunges, or baths—to trigger physical and mental health benefits. It's been used for centuries (think ancient Roman baths), and more recently, it's gained popularity thanks to folks like Wim Hof and research linking cold exposure to enhanced circulation, reduced inflammation, and immune resilience.
In short: it’s not just about proving how tough you are—it’s a physiological tool for recovery and vitality.
Does a Cold Shower Boost the Immune System?
Yes, research says it can. Here’s why cold showers might help your immune system:
Stimulates circulation: The shock of cold water pushes blood toward vital organs and muscles.
Activates brown fat: This type of fat burns energy to generate heat, improving metabolic function.
Reduces inflammation: Cold exposure can lower inflammatory markers associated with chronic illness.
Boosts resilience: Exposure to small, controlled stressors like cold water can strengthen your body’s stress response.
Cold Shower When Sick: Helpful or Harmful?
Now for the big question—should you take a cold shower when you're already sick?
It depends.
If you’re battling a mild cold and feeling congested or fatigued, a short cold shower (or ending with a cold rinse) may help you:
Wake up your system
Ease inflammation
Clear your sinuses temporarily
Improve your mood
But—and this is important—if you have chills, a fever, or feel weak, skip it. Your body is already under stress, and adding cold exposure may actually drain your energy further.
In general:
Mild cold or fatigue? A short cold shower might help.
Fever, flu, or body aches? Stick to warmth and rest.
If you’re battling a mild cold, a cold shower might be a good idea, but if you’re feverish or have body aches, stay in bed and rest.
Can You Get Sick from Cold Showers?
Let’s clear up a common myth: You don’t get sick because you took a cold shower. You get sick from viruses—like the cold or flu—not from cold water itself.
That said, if your immune system is already struggling, sudden cold exposure could add to your body’s stress and delay recovery. So again, timing and context matter.
So, does a cold shower make your sick? Not directly. But if you're:
Already run down
Sleep-deprived
Under-eating
Chronically stressed
…then jumping into a freezing shower could be the straw that breaks the camel’s immune system.
The key? Listen to your body. Cold therapy works best when you're already reasonably well.
Cold Shower: The Right Way to Try It
If you're curious but cautious, here’s how to start:
Warm first: Take your normal shower and switch to cold at the very end for 30–60 seconds.
Breathe deeply: Don’t panic—slow, controlled breathing helps you adjust.
Start mild: Try lukewarm-cool, then build up to colder over time.
Pay attention: If you feel dizzy, extremely cold, or worse afterward—stop.
FAQs
Frequently Asked Questions About [keyword].
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Yes—but only if your symptoms are mild, such as a slight cold or fatigue. If you have a fever, chills, or feel very weak, it’s best to stick with warm showers and rest.
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Yes. Research shows that short, controlled cold exposure (like ending your shower with 30–90 seconds of cold water) can reduce sick days by up to 29%.
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Not directly. You get sick from viruses, not cold water. However, taking a cold shower when your immune system is already compromised can add stress to your body.
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Cold showers are most beneficial when you’re feeling healthy. They’re great for waking up, post-workout recovery, or building immune resilience over time.
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Start with 30 seconds at the end of your warm shower and gradually increase to 60–90 seconds as your body adapts. Always listen to your body and adjust as needed.
Key Takeaways
Cold water therapy can reduce inflammation, improve circulation, and support immunity.
A cold shower when sick may help with mild symptoms but can worsen things if you're feverish or fatigued.
Cold showers won’t cause illness, but poor timing can challenge a weak immune system.
Ease into it—short, controlled bursts are best, especially when you're new.
Always listen to your body. Cold is a tool, not a test.
Dr. Leopold's Cold Shower Experience and Additional Research Regarding Cold Shower Therapy
When I was 18, I spent a summer living and studying in Northern India. Part of that stay involved a several week homestay with a Tibetan family, taking a 10-day trek in the Himalayas through 16,000 ft passes and spending a few weeks in the moonscape of Ladakh, Kashimir. Needless to say, hot water was a luxury, if available at all. If I wanted to bathe, it was by bucket or river, and the water was COLD! It was intense and challenging, but the vivifying effect undeniable,
Inspired by the disciplined daily schedule of the Tibetan monks I met, I endeavored to maintain this practice of cold showers upon returning home. My first job back then was working in a coffee shop in the wee morning hours. I would get up at 4:30 practice meditation and take a freezing cold shower before getting to work at 5:30. It was awful! I can’t believe I did that sh*t; I must have been crazy!
Anyway, fast forward a decade or two, and I am back at it. In fact, it has become one of the pillars of my own wellness routine, and something I prescribe to patients for a variety of conditions from chronic inflammation, to high blood pressure, to depression (if really you want to get in touch with your will to live, get into an ice cold river!) While it is rarely easy or pleasant, it isn’t impossible, and when I step out of that freezing shower, I feel like superman! The positive health beffects benefit our metabolism, the vascular, endocrine and nervous systems even mood and psychology. That intensity has an immediate calibrating effect on the nervous system: if you can get into an ice-cold shower first thing in the morning, the rest of your day becomes a lot more manageable!
In the Netherlands in 2015, a randomized control trial[i] was conducted involving 3,000 participants over a 3-month period. They were instructed to take a warm shower as usual, but to end with 30-90 seconds of the coldest available water temperature (which averaged about 50 F). Nearly 80% of the intervention group completed the protocol and they reported a 29% reduction in sickness absence (missed days of work due to illness) compared to the control group. The duration of the cold shower did not seem to influence the outcome and interestingly, there was no reduction in the total number of days ill, only days absent from work. What this suggests is that systematic cold exposure may modulate the intensity (but not the duration) of illness. It may not prevent you from getting sick, but it may significantly alleviate your symptoms!
In the same study, they found that regular physical activity also resulted in 35% reduction of sick days. When combined with cold exposure this number jumped to 54% reduction compared to those who did neither! Other noted benefits include improved quality-of-life and perceived energy levels.
Think about that! With just 2 things: regular exercise and 30 seconds of cold water exposure, you can reduce the severity of an illness by over 50%!
I experienced this recently when my wife and toddler both got the flu simultaneously. They were quite ill for about 10 days with fever, lots of fluids and coughing. I tended to the family in close quarters, but I never got sick! Whenever I would feel the symptoms coming on, I would do 20 minutes of Wim Hof breathing, and take a cold shower for about 5 minutes, or until I got brain freeze! Afterwards, I felt fine. I had to do 2 sessions a day to keep from being overtaken by the flu.
The health benefits of cold exposure have become more popular in the last several years. The “Ice Man” Wim Hof has shown his ability to retain a constant core temperature through his method of cold exposure, breathing techniques and concentration, even when submerged in a tank of ice for 2 hours! The feat which is rewriting textbooks however, is his ability to consciously attenuate his own immune response! Researchers at the Radboud Medical Center in the Netherlands found Hof (and a group he trained in 4 days) were able to significantly increase their leukocyte count and decrease inflammatory cytokines TNF-α, IL-6, and IL-8![ii] They were able to voluntarily influence their autonomic nervous system and innate immune response; something humans are not supposed to be able to do!
Cryotherapy is another option available in which gasified nitrogen (160-236 F below 0) is used for 2-3 minutes at a time to initiate the body’s “cold-shock response”. While the research argues there is still insufficient evidence to determine effectiveness[iii], Cryotherapy spas are quickly popping up in trendy neighborhoods. But at $50 a session, a freezing shower seems more viable.
The cold-water cure is nothing new. From Victorian Sanitariums to Roman baths, to Hippocrates, the father of medicine, the therapeutic effect of cold-water exposure has to be felt to be believed. It’s something I practice myself and recommend to many patients. As Wim Hof says, “A cold shower a day keeps the doctor away”
[i] Buijze, Geert A., et al. "The effect of cold showering on health and work: A randomized controlled trial." PloS one 11.9 (2016): e0161749.
[ii] Kox, Matthijs, et al. "Voluntary activation of the sympathetic nervous system and attenuation of the innate immune response in humans." Proceedings of the National Academy of Sciences 111.20 (2014): 7379-7384.
[iii] Costello, Joseph T., et al. "Whole‐body cryotherapy (extreme cold air exposure) for preventing and treating muscle soreness after exercise in adults." Cochrane Database of Systematic Reviews 9 (2015).
About Leopold Chiropractic
Leopold Chiropractic is a holistic clinic in Oakland, California, founded by Dr. Peter Leopold. The practice specializes in root-cause healing through chiropractic care, functional neurology, and functional medicine. Services include corrective exercise, neuroplasticity-based therapies, and personalized nutritional counseling, all aimed at restoring nervous system balance and long-term wellness. Dr. Leopold offers both in-person and intensive programs for individuals seeking comprehensive, integrative care.
Dr. Peter Leopold is a chiropractor and board-certified functional neurologist who specializes in neuroplasticity, nutritional counseling, and root-cause healing. He’s trained in the Melillo Method™ and is currently pursuing a Master’s in Human Nutrition and Functional Medicine.
