Introduction
I was born in a tropical country, in a city near the beach (HP), where the climate is warm and hot. I’ve always disliked showering with cold water. During my tough student years, I sometimes had to shower with cold water in winter, though it wasn’t truly cold — probably around 16–18°C. The first time I encountered cold water in Europe, it felt shockingly frigid, a sensation I still vividly remember. I swore I’d never shower in cold water again. There’s a stream near my home, but I’ve never dared to wade into it. Cold water and I were sworn enemies.
Yet, as of today, July 2, 2025, I’ve been taking cold water showers for two months. I’d like to share my journey and capture this experience.
Motivation
In my quest to make life less monotonous, I often challenge myself — whether it’s learning a new sport, picking up a new programming language, or quitting smoking over 11 years ago. These challenges add excitement to life. One of my favorite podcasts is by Andrew Huberman (Using Deliberate Cold Exposure for Health and Performance). One day, I spent over two hours listening to his episode on “Using Deliberate Cold Exposure for Health and Performance.” It inspired me. I researched the typical temperature of cold water in Germany (around 10°C), along with the benefits and potential side effects of cold showers. Initially, I planned to try it for just one week, but I extended my goal to three months.
Action Plan
I found conflicting advice online. Some sources recommended easing into cold showers by gradually lowering the water temperature to your comfort threshold. Others suggested jumping straight into the coldest setting, weighing the pros and cons. I chose the riskier option: the coldest water possible.
As the German idiom goes, “Alles Anfang ist schwer” (“Every beginning is hard”). I started on a chilly day in early May, when Germany — especially in the Alps — is still cold, with some areas even in ski season. To prepare, I went for a 5 km run to warm up, rested briefly, drank some water, and then headed to the shower. I turned the faucet to the coldest setting and let the water run to ensure it was as cold as possible.
I took deep breaths, closed my eyes, and wrestled with my thoughts. One part of me screamed to stop, warning that it could harm my health. The other part urged me to turn on the faucet and let the water hit my head — it would be fine. After a moment of hesitation, I turned it on. The cold was intense. I screamed like a startled animal, my heart pounded, and I could barely breathe. My throat felt dry, and it was as if thousands of needles were piercing my skin. Goosebumps covered my body. I turned off the water after a few seconds, cursing the bathroom exhaust fan for making it feel even colder. But soon, I realized it wasn’t so bad. I was still alive. I tried again for a few more seconds, then grabbed the shampoo.
I won’t go into too much detail, but the shower alternated between 10–15 second bursts of cold water. Naturally, it was shorter than my usual showers. I survived about 10 minutes. My lips were purple, my teeth chattered, but afterward, I felt amazing — not just because I’d conquered the cold water, but because it no longer felt like my enemy. I felt strong.
The second and third days were still tough, and the first week was a real challenge. But after two months of near-daily cold showers, I’ve reached a small milestone. With one month left to reach my three-month goal, I’m confident I’ll make it.
Advantages and Disadvantages
You can find many benefits of cold showers online or in Andrew Huberman’s podcast, such as increased energy expenditure (to maintain body temperature), immune system support, and conversion of white fat to brown fat, among others. While I can’t measure these outcomes precisely, I’ve noticed the following changes:
Benefits I’ve Experienced
• Improved Concentration: I can focus better and for longer periods. During the third week of cold showers, I attended a three-day workshop and received feedback that I was the most focused participant, able to follow every topic discussed.
• Better Sleep: I’ve always struggled with sleep, especially when preoccupied. Since starting cold showers, I’ve noticed deeper, more restful sleep.
• Increased Calmness: I feel calmer in various aspects of life, particularly at work.
Challenges
On the downside:
• Fortunately, I haven’t caught a cold or fallen ill during this period. However, if I were sick, cold showers might not be advisable.
• Starting each shower is still daunting, and I sometimes hesitate, battling my own reluctance.
Conclusion
I’m not sure if I’ll continue cold showers long-term, but I’m determined to complete my three-month challenge. I’m growing to enjoy the invigorating feeling after each shower, and it gives me a sense of triumph over myself.
I’m not here to convince anyone to try cold showers. Your health, your choice. But I encourage you to try it once or for a short period and observe how it feels. I believe it won’t disappoint.
— 02.07.2025 —
Originally published on Medium