Cold Showers: A Guide For Skeptics
The History, Science, And How They Can Change Your Life.
For many, even the thought of cold water is terrifying. Spiders, heights, and small spaces seem like a welcome idea in comparison. Frigophobia, the irrational fear of the cold, is a well-documented example. Usual advice suggests avoiding it altogether is best. The notion of embracing the cold? Crazy. Out-there. Bonkers.
But this is not the whole picture. Somewhere, amongst the many cold critics, walk those who love nothing more than a frigid dip. Do they know something we don’t? While many cultures have historically run from the elements (and for good reason), others have gone towards them.
This is where the story begins.
Finland is a Northern European nation well known for its winter celebrations. It is also considered by many Finns as the residence of Joulupukki (Finnish for Santa Claus). Arguably their most famous contribution to the world is the sauna, which they use to avoid the bite of winter altogether, right?
This could not be further from the truth.
The longstanding tradition of ice swimming has deep roots in the country as far back as the 17th century, but it has recently seen a new surge in popularity. Now there are over 13 clubs in Helsinki alone, all offering patrons young and old many purported benefits, from stress relief to arthritis treatment.
The experience is usually coupled with the soothing heat of a sauna placed near the Ice swimming area. Those more accustomed to Päivi Pälvimäki (Finnish for ice swimming) will often go for multiple water-sauna cycles to amplify the euphoric effects.
While it may be tempting to reject these arctic adventurers as thrill-seekers, there may be more to this daring practice. Is this the secret as to why Finland is the happiest country in the world for the third year in a row?
The data is in their favour.
Water as a therapeutic device has been recorded as far back as ancient Egypt, which used essential oils like frankincense in baths to treat asthma and a host of other ailments. The famous roman and greek bathhouses are yet another example. The roman baths, in particular, had a frigidarium (cold pool) to be used at the end of a bathing session to close the pores.
Modern-day treatments for illness, both mental and physical, have typically strayed away from these approaches. More recently, however, there has been a renewed interest in the healing properties of water.
In a study published in 2000 to the European Journal of Applied Physiology, there are promising findings. The participants, all young men, were placed in water at 32°C, 20°C, and 14°C. While the warmer waters did have varying effects on heart rate and blood pressure, the most staggering results came from the coldest water.
During exposure, it was found that “Plasma noradrenaline concentrations and dopamine concentrations were increased by 530% and by 250% respectively”. The former is a result of the body's fight or flight response. The sympathetic nervous system kicks into a high-gear by raising the heart rate, constricting the blood vessels, and dilating the pupils (as well as a host of other functions). Noradrenaline allows for the increased force and frequency of both skeletal muscle and heart contractions.
In essence, this is the lizard-brain taking over to protect us from a threat, whether it be a lion or cold water.
Then we have the massive dopamine hit. Now, I’m sure that this chemical needs no introduction, but I will give it one anyway.
At the most basic level, dopamine allows nerve cells to communicate. It allows us to feel one of the most primal emotions. Pleasure. Whether it be staring up at the stars in awe, or a kiss from a lover, pleasure is our built-in reward system. And if you think we can function without it, you would be very, very wrong.
In mice that cannot produce dopamine, it was found that without a reward system for feeding, they would slowly starve to death by 4 weeks of age.
We need a goal, a dream, a reason to live. We need dopamine.
With this context, we can get a clearer sense of what the data means and the powerful explanation it gives us as to what those “crazy” people in Finland might be capitalizing on.
Besides creating a natural high, there are additional benefits. Please note, the evidence being produced is more ambiguous in nature. Studies with large control groups in this field of research have been the exception.
That was until a study published in 2016, looking specifically at the health benefits of daily cold showers, yielded interesting results. With 3016 individuals in the study, it is one of the largest ever conducted on cold water exposure to-date.
Participants were comprised of a diverse group ranging in ages from 18 to 65 that had no previous routine cold exposure experience. Any risk factors, such as heart disease, had been screened out in recruitment.
The group was randomly divided into 4. For 30 days during the previous year (January 1st to the 30th), participants ended their showers with 30, 60, or 90 seconds of water at the lowest temperature available to them. The control did not change their usual regimen. After the 30 days, everyone was allowed to chose if they would like to continue.
Once the results had been compiled, it was found that between all groups (not including the control), there was a 29% decrease in absence due to sickness at work.
It would be misleading to say that there is no potential for a placebo effect, which is a perceived benefit from something that actually provides none.
Despite this, 91% of participants reported the will to continue with the regimen after the study had ended. This is a staggering number that points further to the benefits, whether perceived or actual, of those who take cold showers regularly.
My experience with cold showers did not result from curiosity. Rather, it came out of desperation for something, anything, to find reprieve from my anxiety.
After a series of personal events that had only been exacerbated by the pandemic, I was left feeling trapped. Hopeless. Disconnected. Lost. Something needed to shock me back to life.
I knew this was not a way to live, but until there was a way back to my usual self, the only way out seemed to be through. Unfortunately, this mentality did not make the situation any better.
At a certain point, I decided I needed a retreat from everything. I called a good friend and arranged a weekend camping trip. It proved to be a much-needed therapy session. Nature is a powerful healer, something we can easily forget the further we separate from it.
Before we headed home, one of us had the idea to make an impromptu stop at horseshoe lake, a popular cliff-jumping spot in Jasper. The temperature outside was single-digit, and it was pouring rain.
We got out of the warm embrace of a heated car to be greeted by the frigid air. Reluctantly making our way towards the lake, I quietly rethought our decision. And sanity.
Looking out over the water, I could see a number of good spots to take the plunge. In particular, I could see the 80-foot drop that led to one injury that makes me cringe just thinking about it.
We decidedly avoided that unfortunate fate by going for a more modest spot. Surprisingly, a number of other people had gathered this day at the lake, against all logic.
There was no turning around now. If I backed out, this two-hour detour would be for nothing. After hesitating a moment longer, the icy water did not look to be getting any more appealing.
One last deep breath. Then, I jumped.
The whole experience, after I had passed the point of no return, was a blur. Shock and adrenaline mixed in a beautifully confusing way. As I broke through the surface, my lungs filled with air and a smile crossed my face.
What that experience gave me was invaluable. There, In a remote Alberta lake, was my way out. All the answers I had been seeking could be found in cold water.
To this day, both my friend and I have made cold showers a part of our respective lives.
Unfortunately, writing can only do so much to convey just how profound this experience was. “Feeling is understanding,” to quote iceman Wim Hof. The phenom extreme athlete has countless boundary-pushing cold exposure records, including summiting Mount Kilimanjaro in record time, wearing nothing but shorts.
There is no better way for you, the reader, to understand what I am describing than by challenging yourself in the same way I did.
The best part? You can do it all from the comfort of your home.
Certainly, anyone who decides to try cold showers is going to have a few questions. Do I start warm and work my way down? How long should they be? How often? Unfortunately, there really is no definite answer. No studies have been able to find accurate results for the optimal method, duration, or frequency of a cold shower.
What I can give you is my own gradual method that has allowed me to consistently replicate the feeling from my time at the lake.
Let's start with the method. I have tried everything, from starting hot and gradually lowering the temperature to putting just my head under the water and working my way down to the rest of my body. Personally, these have only made cold showers a pain. The best way to get over the shock is to go all-in from the start.
If I had dipped my toes and slowly wadded deeper into the lake, chances are I would have made it waist-deep before turning back. Don’t give yourself time to question. If you are going to do this, you have to commit to it.
Then we have the duration. After about 15 seconds, the shock begins to wear off. This is the biggest hump to get over. A great baseline to set is the time it takes for you to get past this initial resistance. If you can add another 15 seconds each consecutive day to this amount, you should be on track.
After doing this for an extended period, the need to time it altogether disappears. Something strange happens. You begin to enjoy cold showers.
Often now, I find myself In a peaceful state while the frigid water pours over me. It is best described like a forced meditation, as my friend called it. You cannot be anywhere but the present.
To answer the question, I would keep increasing the time until you no longer feel the need to turn the water off.
Lastly, the frequency. I find that once in the morning, after stretching or working out, gives the best results. I would argue there is no better way to start your day.
With University being all online right now, I can take a cold shower minutes before a test to clear my mind.
Ultimately, Challenging yourself to do it just once every day is more than enough.
I took some time to think of a fitting conclusion. Leaving you with a “Good luck, enjoy the cold showers!” is tempting, but it doesn’t get to the heart of why you should even consider doing this.
While reading further on the topic, I came upon a Finnish word that perfectly encapsulates the experience of cold showers as a whole. Sisu.
Because there is no direct translation to English, Sisu is best understood as a concept: To push past one’s preconceived notions of both physical and mental possibility.
My parting words are this: The cold shower is something we confront many times in life, metaphorically. Before a job interview, a first date, or just getting out of bed early, there will always be resistance. A re-think. A “Why am I doing this?”. Only after we get the job, enjoy the date, or catch a beautiful sunrise do we get to fully understand the answer.
I think we can all take a page out of the Finns book and show some sisu.
Enjoy!
Quick note: I try to be as accurate as possible with my research, but if anything is incorrect or you just have general feedback, feel free to let me know! Please consult a physician if you have any health issues that could make cold showers risky.
