Should Your Post-Workout Shower Be Hot or Cold?

You’ve just finished a great workout, your muscles are buzzing, and it’s time to hit the showers. But before you turn the water on, you might wonder: Should I go hot or cold? The temperature of your post-workout shower can actually make a big difference in how your body recovers and even how well you perform the next day.

Here’s what the science says about hot vs. cold showers after exercise, and how to choose the right option for your recovery goals.

The Case for Cold Showers

Cold showers (or cold plunges) are a go-to recovery tool for many athletes, especially after intense or high-impact sessions. Why? Because cold water helps reduce muscle soreness, inflammation, and fatigue.

Here’s how it works:

• Cold exposure decreases levels of creatine kinase and lactate, two markers of muscle stress that contribute to delayed onset muscle soreness (DOMS).

• It may improve insulin sensitivity, which helps your muscles use glucose more efficiently for energy.

• Cold water can also have positive effects on cardiovascular health, fat metabolism, and immune function.

Bonus: Many people find cold showers invigorating, especially after a sweaty workout.

When to opt for cold water:

• After a particularly intense strength or cardio session

• If your goal is to minimize soreness the next day

• When you want to cool down quickly and feel refreshed

The Case for Hot Showers

On the flip side, hot showers also bring powerful benefits to the table. Warm water increases blood flow to your muscles, helping them recover by delivering oxygen and nutrients more efficiently.

Some studies even suggest that taking a hot shower post-workout can improve performance in the hours or even days that follow.

Why hot showers can help:

• Enhanced circulation supports muscle recovery and flexibility

• They can reduce muscle stiffness, especially if you’ve been lifting or doing high-rep movements

• Hot water has calming effects on the nervous system, making it great for mental recovery and stress relief

Just make sure the water isn’t scalding research supports temperatures around 104°F (40°C) for therapeutic benefit.

Choose hot water if:

• You have a competition or event the next day

• You’re doing multiple workouts in one day

• You want to prioritize relaxation and muscle mobility

Hot vs. Cold Shower: Which Is Better?

There’s no one-size-fits-all answer it depends on your goals, recovery needs, and workout intensity.

Pro Tips for Your Post-Workout Routine

Your recovery doesn’t stop at the shower. To feel your best and get the most from your workouts, make sure you also:

• Cool down with light cardio or stretching for 5–10 minutes after your session

• Hydrate to replace fluids lost through sweat

• Refuel with a combination of protein and carbs to repair and rebuild muscle

• Get quality sleep, which plays a critical role in recovery and performance

• Consider supplements like creatine, especially if you’re strength training regularly

The Bottom Line

A cold shower is your best bet for cutting down soreness and bouncing back faster, while a hot shower is ideal for improving flexibility, easing tension, and prepping for back-to-back sessions or competition. There’s no wrong choice only the one that aligns best with your workout and your body’s needs.

For more fitness tips and wellness guidance, share this article or subscribe to our newsletter.