November 8, 2024, 11:42 am | Read time: 9 minutes

What does your personal shower routine look like? Do you love relaxing hot showers, or do you prefer the freshness kick of a cold shower? STYLEBOOK asked an expert about the advantages and disadvantages of the different shower temperatures – and why alternating showers can be beneficial.

Hot shower

Advantages: Relaxation & deep cleansing

Showering with hot or warm water is the most popular. It is mainly used for relaxation, as it helps to loosen tense muscles and reduce stress. The warm water stimulates blood circulation, opens the skin pores, and thus enables deeper cleansing and good skin preparation for subsequent care.

You should pay attention to this: not too hot, not too long, and not too often

“Make sure that the water temperature does not exceed 38 to 40 degrees Celsius if possible, as water that is too hot can dry out and irritate the skin,” advises Dr. Dorothea Sadlo, a specialist in dermatology and allergology in Düsseldorf. “To avoid putting too much strain on the skin, the shower should only last around five to ten minutes.” Hot showers are particularly recommended in the evening, as the body is relaxed and prepared for sleep. Ideally, you should not take a hot shower every day so as not to weaken the skin barrier.

How can I enhance the positive effects of a hot shower?

A mild shower gel or essential oils such as lavender or chamomile can enhance the relaxing effect of a hot shower, while gentle exfoliation during the shower promotes blood circulation and makes the skin appear smoother and more supple. Make sure you moisturize your skin well afterward, as it usually loses moisture through the hot water.

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Risks

Water that is too hot can damage the skin’s natural protective barrier and lead to dryness, itching, and irritation. If you have sensitive skin or skin conditions such as eczema, frequent hot showers can exacerbate the symptoms.

For whom are hot showers not suitable?

People with sensitive or dry skin and those with cardiovascular problems should avoid hot showers or at least take shorter and less frequent showers.

Cold showers

Advantages: Energy boost & blood circulation

Cold water stimulates circulation and promotes blood flow so that the skin cells are supplied with more oxygen. This ensures a fresh, rosy complexion and a healthy glow. In contrast to hot water, cold water closes the pores. This can help to regulate the flow of sebum, which can counteract skin impurities. Cold showers can be a real pick-me-up and freshness kick with a mood-enhancing effect, especially in the morning. “When cold water hits the body, it constricts the blood vessels on the surface of the body. This causes the blood to circulate faster in the deeper tissues and helps you to maintain the ideal body temperature. If you tend to get cold quickly, a cold shower in the morning can work wonders,” says Dr. Sadlo.

You should pay attention to this: the colder, the shorter

“For newcomers to cold showers in particular, it is advisable to start with lukewarm water and then gradually turn the temperature down. The duration should also not be too long at first; one to three minutes is sufficient for beginners,” recommends Dr. Sadlo. “Cold showers are most effective if they are taken directly in the morning or after exercise to activate the circulation and relax the muscles. The guideline is a water temperature of around 12 to 15 degrees Celsius – and the colder the water, the shorter the shower time. The frequency and timing should be based on how you feel; as a rule, one to three cold showers per week are sufficient.”

How can I enhance the positive effects of a cold shower?

The effect of a cold shower can be intensified by techniques such as conscious breathing. Slow, deep breathing helps to withstand the cold and has a relaxing effect on the body. Use cooling shower oils such as peppermint oil to enhance the freshness effect. If you also want to stimulate your circulation, you can combine the cold shower with a light brush massage.

Risks

Despite the positive effects, a cold shower can be unpleasant or even risky for sensitive people or those with cardiovascular problems, as the cold water suddenly constricts the blood vessels, causing blood pressure to rise. If you suffer from poor circulation or a cold, a cold shower is also less suitable. It is always advisable to consult a doctor beforehand if you have any health concerns.

For whom are cold showers not suitable?

If you suffer from high blood pressure, heart problems, or circulatory problems, you should avoid cold showers or at least discuss these with a doctor. You should also keep a close eye on your well-being if you are prone to muscle cramps or breathing difficulties.

Can you get used to cold showers?

The body can actually get used to cold showers. The key is to adapt slowly. Start with short cold showers of around 30 seconds and gradually increase the duration. Over time, the body will become less sensitive to the cold, and the initial overcoming will be easier. This familiarization phase usually takes about two to four weeks.

Do cold showers help you lose weight?

Although cold showers alone do not lead directly to weight loss, they can stimulate the metabolism and help to burn fat. The cold activates the so-called brown adipose tissue, which burns calories to generate heat. In addition, cold showers promote blood circulation and can lift your mood, which can have a motivating effect when changing your lifestyle. Nevertheless, a balanced diet and regular exercise remain the most important factors for targeted weight loss.

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Alternating showers

Benefits: Stimulates the metabolism & tightens the skin

“Alternating showers with hot and cold water is particularly effective for stimulating blood circulation and the circulatory system,” says Dr. Sadlo. “They strengthen the immune system, boost the metabolism, minimize muscle soreness after sport, and can visibly support skin tightening. In addition, water retention is removed, which contributes to a direct visual tightening effect. The different temperatures first dilate the blood vessels and then constrict them again, which can improve vascular health.”

You should pay attention to this: start warm, finish cold

When alternating showers, it is important to start slowly, especially if you are a newcomer. Start with warm water for about a minute and then switch to cold water for 20 to 30 seconds. Repeat this cycle three to five times and always end the alternating shower with cold water. Alternating showers have the best refreshing effect in the morning or after exercise.

Risks

If you have circulatory problems, the constant change between hot and cold water can be stressful. You should also be careful if you have sensitive skin, as the frequent changes in temperature can irritate the skin. Start slowly, pay attention to your well-being, and adjust the speed of the temperature changes gradually.

For whom are contrast showers not suitable?

Alternating showers are not suitable for people with high blood pressure, heart problems, or poor circulation. You should also seek medical advice if you have severe skin diseases or extremely sensitive skin.

Is it true that contrast showers help against cellulite?

“Alternating showers can help to reduce the appearance of cellulite as they stimulate blood circulation and lymph flow. These effects can support the skin structure and make the skin look a little firmer. However, this has more of an optical effect, as there is no scientific evidence of its effectiveness,” says Dr. Sadlo.

Is it true that alternating showers strengthen the immune system?

Alternating showers can stimulate the immune system, as the change between hot and cold stimulates the body’s own defenses. Studies suggest that regular alternating showers can actually increase resistance to colds and infections.

How can I enhance the positive effects of alternating showers?

To enhance the effects of the contrast shower, you can use a nourishing lotion after the shower to soothe and protect the skin. Circular movements and massages with a shower sponge or brush can also support blood circulation and the lymphatic system.

Is daily showering harmful?

Showering every day has become a habit for many, but it is not ideal for the skin. Dermatologists recommend showering on average two to three times a week to avoid drying out the skin unnecessarily. If you shower every day, you should shower as briefly as possible, use lukewarm water at most, and avoid shower gels that strip too much oil from the skin. It is also important to use the right intensive care afterward. Use an intensive care lotion to protect the skin barrier and provide the skin with lipids and moisture.

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Expert conclusion

Cold showers refresh and strengthen the immune system, hot showers relax and prepare you for a restful night’s sleep, and alternating showers combine the benefits of both methods to activate circulation and tone the skin. It is important to pay attention to your own well-being and individual skin needs at all times.