Cold showers can be incorporated into your daily routine, ideally in the morning to kickstart your day with a burst of energy. Exposure to extremely cold water kicks in the body's fight-or-flight response, raising the levels of adrenalin, norepinephrine and even dopamine in your body. The benefits of this include:

Improved Circulation

When the body comes in contact with cold water, it responds by increasing blood flow to the vital organs in the core to protect and keep them warm while decreasing blood flow to surface areas of the body. This increased circulation is suggested to be healthy for the body. 

Stronger Immune System

The benefits of cold showers on the immune system are still being researched. One study found participants who ended a hot shower with 30, 60, or 90 seconds of the coldest water temperature available for at least 30 days had significant reductions in sickness that caused leave from work, but no reduction in overall illness days. The researchers noted that this could suggest that the cold shower helped to reduce the severity of the illness.

Weight Loss

Most studies on weight loss have centered on cold water immersion, not cold showers. Cold water immersion, in which the body is covered in cold water when bathing or swimming, is known to increase metabolism. The body raises metabolism in an attempt to keep warm. Higher metabolisms burn more calories than lower metabolisms.

The biggest disadvantage of taking cold showers, besides being uncomfortable, is that it can impair cognitive function in adults.

Risks for Heart and Lung Conditions

Cold water constricts the blood vessels and increases blood pressure and heart rate. Cold water exposure can cause irregular heartbeats in patients with heart problems. If you have heart or lung issues it is typically not recommended to take cold showers.

If you are someone who enjoys taking hot showers, you shouldn't have to abandon one for the other. Whether a hot or cold shower is best depends on how you feel, what time of day it is etc.

Cold showers are recommended earlier in the day due to their stimulating and energizing nature.

Hot/Warm showers can improve sleep, so consider taking them later in the day or even before going to sleep.

The biggest question about cold showers is how you are supposed to take them.

If you're new to cold showers, start by spending no more than 30 seconds under cold water. Gradually extend the duration as your body becomes used to the temperature.

Instead of jumping straight into a cold shower, start with a warm shower to open up your pores, then gradually reduce the temperature to cold for the final few minutes.

There are also benefits to taking contrast showers, alternating between a hot phase of 2 to 3 minutes and a cold phase of about 15 seconds. Do this for three to four cycles.

Cold showers are believed to offer numerous health advantages. Although studies indicate that they can enhance circulation, immunity, and mental well-being, ongoing research is investigating their impact on weight loss, skin, and hair health. However, a significant drawback of cold showers is their perceived discomfort. Additionally, for those with specific heart or lung conditions, cold showers can pose potential risks.