A hot shower can enhance blood flow and help the healing process. The idea behind cold showers is to reduce soreness (DOMS) which does two things: For the ability to perform a little better the next day (or be less sore) it delays the healing process a little bit.
A nice shower after a sweaty workout feels good! However, not all types of showers have the same advantages. Hot showers can help you sleep better and cool down from heat exposure. However, research says that cold showers are the best way to shower after working out.
In conclusion, cold and heat therapies are both effective for enhancing muscle recovery and reducing muscle damage with heat being superior immediately after exercise and cold at 24 hours after exercise. Cold is superior for pain relief immediately after exercise and at 24 hours.
it is recommended to drink cold water after exercising to help cool down the body, especially when exercising in high temperatures or intense body heat. Cold water can help lower your body temperature and prevent heat-related illnesses such as heat exhaustion or heat stroke.
Cold showers can help reduce inflammation, relieve pain, improve circulation, lower stress levels, and reduce muscle soreness and fatigue. Hot showers, meanwhile, can improve cardiovascular health, soothe stiff joints, and improve sleep. Understanding when to take a hot or cold shower is essential.
Boosts Metabolism and Weight Loss
Regular cold showers stimulate the production of brown fat, a type of fat that generates heat by burning calories. Over time, this can aid in weight management and potentially support weight loss efforts when combined with a balanced diet and exercise.
Using cold showers (cold water immersion, or CWI, in research), long-term, will attenuate the anabolic signaling that occurs in muscles2 through the reduction of inflammation. I.e., you will decrease your ability to build a maximum amount of muscle, which directly contradicts the goal of building muscle.
A 2019 study in The Journal of Strength and Conditioning Research found that taking a cold shower after a workout resulted in faster heart rate recovery.
Taking cold showers every day for 30 days may lead to increased energy levels and alertness as well as improved overall health. Your skin and hair may feel and look better due to the reduced drying and irritating effects of a hot shower. However, remember, individual responses to cold therapy vary.
Electrolyte imbalance
These electrolytes are crucial for muscle function, nerve signalling, and fluid balance. Drinking plain water immediately after a workout can exacerbate an electrolyte imbalance by further diluting the body's electrolyte levels.
“It decreases the time it takes your muscles to recover after exercise.” Over time, your circulatory system may become more efficient and move blood through the body more quickly — helpful for anyone with high blood pressure or diabetes.
When exercise is very intense, there may not be enough blood flow to remove all the chemicals. It's the buildup of chemicals (for instance, lactic acid) that causes muscle ache. The blood supply helps remove these chemicals. So use heat to help sore muscles after exercise.
Taking a hot bath or shower for 15 minutes can help your mind and muscles relax. If you have access to a sauna or steam room, it can have the same effect. These heated environments help your blood vessels to dilate, or open up, which lowers your blood pressure.
All in all, your cool-down should take about 15-25 minutes — so, that's the expert-recommended to time you should wait to shower after exercising!
At the cellular level, cold can impair contraction kinetics in muscle and reduce the rate of excitation–contraction coupling. This practice significantly enhance body health, especially the skin, by balancing sebum levels, reducing acne and blocked pores, and releasing norepinephrine to modulate sebum production.
There's no evidence that cold showers help with weight loss. But they still may provide other benefits for your metabolism. Cold water immersion can activate brown fat cells, which then burn fat to create more energy. Some studies suggest this can help regulate insulin levels and help prevent diabetes.
Although the evidence is mixed, many studies suggest that cold, especially cold-water immersion, is better than heat for exercise recovery. Many experts, including the American College of Sports Medicine, recommend cold instead of heat therapy to aid muscle recovery.
Eat after you exercise
Eat a meal that has both carbohydrates and protein in it within two hours of your workout if possible. Eating after you work out can help muscles recover and replace their glycogen stores. Think about having a snack if your meal is more than two hours away.
Post-exercise, your body undergoes repair and rejuvenation, and a nap can help in muscle recovery and fatigue reduction. It can also help replenish your energy levels. However, it's important to keep naps short—typically around 20-30 minutes—to avoid entering deep sleep cycles which might leave you feeling groggier.
And so leaving sweat on your skin for an extended period of time, which can lead to a build-up of dead skin cells, can also contribute to acne. By simply showering after your workout, you can help to keep your skin clean and prevent this from occurring.
Indeed, cold water immersion may not be right for people who are specifically focusing on building muscle. “While cold plunges may speed up recovery in the short term, recent research is showing negative effects on adaptations to resistance training, including muscle growth,” says physical therapist Lindsy Jackson.
To increase strength and power, the best rest period is 2-5 minutes between sets. To increase hypertrophy (muscle growth), the best rest period is 30-90 seconds between sets. To increase muscular endurance, the best rest period is 30 seconds or less between sets.