[Skip to main content](https://www.nike.com#skip-to-content)[Accessibility at Nike](https://www.nike.com/accessibility#introduction)
- [](https://www.nike.com/jordan)
- [](https://www.nike.com/w/converse-akmjx)
- [Find a Store](https://www.nike.com/retail)
- [Help](https://www.nike.com/help)
[Help](https://www.nike.com/help)
- [Order Status](https://www.nike.com/orders/details/)
- [Shipping & Delivery](https://www.nike.com/help/a/shipping-delivery)
- [Returns](https://www.nike.com/help/a/returns-policy)
- [Order Cancellation](https://www.nike.com/help/a/change-cancel-order)
- [Size Charts](https://www.nike.com/help/a/size-charts)
- [Contact Us](https://www.nike.com/help/#contact)
- [Membership](https://www.nike.com/membership)
- [Promotions & Discounts](https://www.nike.com/promo-code)
- [Product Advice](https://www.nike.com/product-advice)
- [Send Us Feedback](https://www.nike.com#site-feedback)
- [Join Us](https://www.nike.com/membership)
- [Sign In](https://www.nike.com/register)
[](https://www.nike.com)
- [Men](https://www.nike.com/men)
- [New & Featured](https://www.nike.com/w/new-mens-3n82yznik1)
- [New Arrivals](https://www.nike.com/w/new-mens-3n82yznik1)
- [Best Sellers](https://www.nike.com/w/mens-best-76m50znik1)
- [Latest Drops](https://www.nike.com/w/new-upcoming-drops-k0gk)
- [Back to School Shop](https://www.nike.com/w/back-to-school-840ik)
- [SNKRS Launch Calendar](https://www.nike.com/launch)
- [Shop All Sale](https://www.nike.com/w/mens-sale-3yaepznik1)
- [Shoes](https://www.nike.com/w/mens-shoes-nik1zy7ok)
- [All Shoes](https://www.nike.com/w/mens-shoes-nik1zy7ok)
- [Basketball](https://www.nike.com/w/mens-basketball-shoes-3glsmznik1zy7ok)
- [Jordan](https://www.nike.com/w/mens-jordan-shoes-37eefznik1zy7ok)
- [Lifestyle](https://www.nike.com/w/mens-lifestyle-shoes-13jrmznik1zy7ok)
- [Running](https://www.nike.com/w/mens-running-shoes-37v7jznik1zy7ok)
- [Sandals & Slides](https://www.nike.com/w/mens-sandals-slides-fl76znik1)
- [Training & Gym](https://www.nike.com/w/mens-training-gym-shoes-58jtoznik1zy7ok)
- [Custom Shoes](https://www.nike.com/w/mens-nike-by-you-shoes-6ealhznik1zy7ok)
- [Clothing](https://www.nike.com/w/mens-clothing-6ymx6znik1)
- [All Clothing](https://www.nike.com/w/mens-clothing-6ymx6znik1)
- [Jackets & Vests](https://www.nike.com/w/mens-jackets-vests-50r7yznik1)
- [Pants](https://www.nike.com/w/mens-pants-and-tights-2kq19znik1)
- [Shorts](https://www.nike.com/w/mens-shorts-38fphznik1)
- [Sweats & Sweatshirts](https://www.nike.com/w/mens-fleece-4xh6qznik1)
- [Swim](https://www.nike.com/w/mens-surf-swimming-3c2djznik1)
- [Tops & Graphic Tees](https://www.nike.com/w/mens-tops-t-shirts-9om13znik1)
- [Accessories](https://www.nike.com/w/mens-accessories-equipment-awwpwznik1)
- [All Accessories](https://www.nike.com/w/mens-accessories-equipment-awwpwznik1)
- [Bags & Backpacks](https://www.nike.com/w/mens-bags-and-backpacks-9xy71znik1)
- [Hats & Headwear](https://www.nike.com/w/mens-hats-visors-and-headbands-52r49znik1)
- [Socks](https://www.nike.com/w/mens-socks-7ny3qznik1)
- [Sunglasses](https://www.nike.com/w/sunglasses-arlyp)
- [Shop By Sport](https://www.nike.com/gear-up)
- [All Conditions Gear](https://www.nike.com/acg)
- [Baseball](https://www.nike.com/baseball)
- [Basketball](https://www.nike.com/basketball)
- [Football](https://www.nike.com/us-football)
- [Golf](https://www.nike.com/golf)
- [Locker Room](https://www.nike.com/LockerRoom)
- [Running](https://www.nike.com/running)
- [Soccer](https://www.nike.com/soccer)
- [Tennis](https://www.nike.com/court)
- [Training](https://www.nike.com/training)
- [Skateboarding](https://www.nike.com/skateboarding)
- [Women](https://www.nike.com/women)
- [New & Featured](https://www.nike.com/w/new-womens-3n82yz5e1x6)
- [New Arrivals](https://www.nike.com/w/new-womens-3n82yz5e1x6)
- [Best Sellers](https://www.nike.com/w/womens-best-5e1x6z76m50)
- [Back to School Shop](https://www.nike.com/w/back-to-school-840ik)
- [SNKRS Launch Calendar](https://www.nike.com/launch)
- [Shop All Sale](https://www.nike.com/w/womens-sale-3yaepz5e1x6)
- [Shop by Color](https://www.nike.com/w/womens-matching-sets-clothing-2lukpz5e1x6z6ymx6)
- [Dark Neutrals](https://www.nike.com/w/womens-color-shop-brown-4elb3z5e1x6)
- [Illusion Green](https://www.nike.com/w/womens-color-shop-green-5e1x6z9cm3q)
- [Midnight Blue](https://www.nike.com/w/womens-color-shop-blues-5e1x6z7wk8r)
- [Pink Rise](https://www.nike.com/w/womens-color-shop-fierce-pinks-4x3uaz5e1x6)
- [Warm Neutrals](https://www.nike.com/w/womens-color-shop-new-neutrals-5e1x6z98ed2)
- [Accessories](https://www.nike.com/w/womens-accessories-equipment-5e1x6zawwpw)
- [All Accessories](https://www.nike.com/w/womens-accessories-equipment-5e1x6zawwpw)
- [Bags & Backpacks](https://www.nike.com/w/womens-bags-and-backpacks-5e1x6z9xy71)
- [Hats & Headwear](https://www.nike.com/w/womens-hats-visors-and-headbands-52r49z5e1x6)
- [Socks](https://www.nike.com/w/womens-socks-5e1x6z7ny3q)
- [Sunglasses](https://www.nike.com/w/sunglasses-arlyp)
- [Shoes](https://www.nike.com/w/womens-shoes-5e1x6zy7ok)
- [All Shoes](https://www.nike.com/w/womens-shoes-5e1x6zy7ok)
- [Basketball](https://www.nike.com/w/womens-basketball-shoes-3glsmz5e1x6zy7ok)
- [Jordan](https://www.nike.com/w/womens-jordan-shoes-37eefz5e1x6zy7ok)
- [Lifestyle](https://www.nike.com/w/womens-lifestyle-shoes-13jrmz5e1x6zy7ok)
- [Running](https://www.nike.com/w/womens-running-shoes-37v7jz5e1x6zy7ok)
- [Sandals & Slides](https://www.nike.com/w/womens-sandals-slides-5e1x6zfl76)
- [Training & Gym](https://www.nike.com/w/womens-training-gym-shoes-58jtoz5e1x6zy7ok)
- [Custom Shoes](https://www.nike.com/w/womens-nike-by-you-shoes-5e1x6z6ealhzy7ok)
- [Clothing](https://www.nike.com/w/womens-clothing-5e1x6z6ymx6)
- [All Clothing](https://www.nike.com/w/womens-clothing-5e1x6z6ymx6)
- [Bras](https://www.nike.com/w/womens-sports-bras-40qgmz5e1x6)
- [Leggings](https://www.nike.com/w/womens-tights-leggings-29sh2z5e1x6)
- [Matching Sets](https://www.nike.com/w/womens-matching-sets-clothing-2lukpz5e1x6z6ymx6)
- [Jackets & Vests](https://www.nike.com/w/womens-jackets-vests-50r7yz5e1x6)
- [Pants](https://www.nike.com/w/womens-pants-and-tights-2kq19z5e1x6)
- [Shorts](https://www.nike.com/w/womens-shorts-38fphz5e1x6)
- [Skirts & Dresses](https://www.nike.com/w/womens-skirts-and-dresses-5e1x6z8y3qp)
- [Sweats & Sweatshirts](https://www.nike.com/w/womens-fleece-4xh6qz5e1x6)
- [Swim](https://www.nike.com/w/womens-surf-swimming-3c2djz5e1x6)
- [Tops & Graphics Tees](https://www.nike.com/w/womens-tops-t-shirts-5e1x6z9om13)
- [Shop By Sport](https://www.nike.com/gear-up)
- [All Conditions Gear](https://www.nike.com/acg)
- [Basketball](https://www.nike.com/basketball)
- [Cheer](https://www.nike.com/w/womens-cheerleading-1cyjkz5e1x6)
- [Golf](https://www.nike.com/golf)
- [Locker Room](https://www.nike.com/LockerRoom)
- [Running](https://www.nike.com/running)
- [Soccer](https://www.nike.com/soccer)
- [Softball](https://www.nike.com/w/womens-softball-2dlpvz5e1x6)
- [Tennis](https://www.nike.com/court)
- [Training](https://www.nike.com/training)
- [Volleyball](https://www.nike.com/w/womens-volleyball-5e1x6ztc2u)
- [Kids](https://www.nike.com/kids)
- [Get Set for School](https://www.nike.com/back-to-school)
- [New Arrivals](https://www.nike.com/w/new-kids-3n82yzv4dh)
- [Best Sellers](https://www.nike.com/w/kids-best-76m50zv4dh)
- [Back to School Shop](https://www.nike.com/w/kids-back-to-school-840ikzv4dh)
- [Back to School Shoes](https://www.nike.com/w/kids-back-to-school-shoes-840ikzv4dhzy7ok)
- [Back to School Clothing](https://www.nike.com/w/kids-back-to-school-clothing-6ymx6z840ikzv4dh)
- [Bags & Backpacks](https://www.nike.com/w/back-to-school-bags-and-backpacks-840ikz9xy71)
- [Nike x LEGO®](https://www.nike.com/w/nike-lego-collection-58jr)
- [Teens](https://www.nike.com/teens)
- [Shop All Sale](https://www.nike.com/w/kids-sale-3yaepzv4dh)
- [Shoes](https://www.nike.com/w/kids-shoes-v4dhzy7ok)
- [All Shoes](https://www.nike.com/w/kids-shoes-v4dhzy7ok)
- [Big Kids (7-15 yrs)](https://www.nike.com/w/big-kids-shoes-agibjzv4dhzy7ok)
- [Little Kids (3-7 yrs)](https://www.nike.com/w/little-kids-shoes-6dacezv4dhzy7ok)
- [Baby & Toddler (0-3 yrs)](https://www.nike.com/w/baby-toddler-kids-shoes-2j488zv4dhzy7ok)
- [Basketball](https://www.nike.com/w/kids-basketball-shoes-3glsmzv4dhzy7ok)
- [Jordan](https://www.nike.com/w/kids-jordan-shoes-37eefzv4dhzy7ok)
- [Lifestyle](https://www.nike.com/w/kids-lifestyle-shoes-13jrmzv4dhzy7ok)
- [Running](https://www.nike.com/w/kids-running-shoes-37v7jzv4dhzy7ok)
- [Sandals & Slides](https://www.nike.com/w/kids-sandals-slides-fl76zv4dh)
- [Clothing](https://www.nike.com/w/kids-clothing-6ymx6zv4dh)
- [All Clothing](https://www.nike.com/w/kids-clothing-6ymx6zv4dh)
- [Big Kids (7-15 yrs)](https://www.nike.com/w/big-kids-clothing-6ymx6zagibjzv4dh)
- [Little Kids (3-7 yrs)](https://www.nike.com/w/little-kids-clothing-6dacez6ymx6zv4dh)
- [Baby & Toddler (0-3 yrs)](https://www.nike.com/w/baby-toddler-kids-clothing-2j488z6ymx6zv4dh)
- [Bras & Tights](https://www.nike.com/w/kids-bras-tights-88mejzv4dh)
- [Jackets & Vests](https://www.nike.com/w/kids-jackets-vests-50r7yzv4dh)
- [Pants](https://www.nike.com/w/kids-pants-and-tights-2kq19zv4dh)
- [Shorts](https://www.nike.com/w/kids-shorts-38fphzv4dh)
- [Skirts & Dresses](https://www.nike.com/w/kids-skirts-and-dresses-8y3qpzv4dh)
- [Sweats & Sweatshirts](https://www.nike.com/w/kids-fleece-4xh6qzv4dh)
- [Swim](https://www.nike.com/w/kids-surf-swimming-3c2djzv4dh)
- [Tops & Graphic Tees](https://www.nike.com/w/kids-tops-t-shirts-9om13zv4dh)
- [Accessories](https://www.nike.com/w/kids-accessories-equipment-awwpwzv4dh)
- [All Accessories](https://www.nike.com/w/kids-accessories-equipment-awwpwzv4dh)
- [Bags & Backpacks](https://www.nike.com/w/kids-bags-and-backpacks-9xy71zv4dh)
- [Hats & Headwear](https://www.nike.com/w/kids-hats-visors-and-headbands-52r49zv4dh)
- [Socks](https://www.nike.com/w/kids-socks-7ny3qzv4dh)
- [Shop By Sport](https://www.nike.com/gear-up)
- [Basketball](https://www.nike.com/w/kids-basketball-3glsmzv4dh)
- [Gymnastics](https://www.nike.com/w/gymnastics-dance-inspired-2obuy)
- [Fan Gear](https://www.nike.com/fan-gear)
- [Football](https://www.nike.com/w/kids-football-3hj8mzv4dh)
- [Running](https://www.nike.com/w/kids-running-37v7jzv4dh)
- [Soccer](https://www.nike.com/w/kids-soccer-1gdj0zv4dh)
- [Jordan](https://www.nike.com/jordan)
- [New & Featured](https://www.nike.com/w/new-jordan-37eefz3n82y)
- [New Arrivals](https://www.nike.com/w/new-jordan-37eefz3n82y)
- [Best Sellers](https://www.nike.com/w/best-jordan-37eefz76m50)
- [Heat Check](https://www.nike.com/w/jordan-heat-check-1n7xt)
- [Back to School Shop](https://www.nike.com/w/back-to-school-jordan-37eefz840ik)
- [Shop All Sale](https://www.nike.com/w/sale-jordan-37eefz3yaep)
- [Men](https://www.nike.com/w/mens-jordan-37eefznik1)
- [Shop All](https://www.nike.com/w/mens-jordan-37eefznik1)
- [Shoes](https://www.nike.com/w/mens-jordan-shoes-37eefznik1zy7ok)
- [AJ1](https://www.nike.com/w/mens-jordan-1-shoes-4fokyznik1zy7ok)
- [Clothing](https://www.nike.com/w/mens-jordan-clothing-37eefz6ymx6znik1)
- [Accessories](https://www.nike.com/w/jordan-accessories-equipment-37eefzawwpw)
- [Women](https://www.nike.com/w/womens-jordan-37eefz5e1x6)
- [Shop All](https://www.nike.com/w/womens-jordan-37eefz5e1x6)
- [Shoes](https://www.nike.com/w/womens-jordan-shoes-37eefz5e1x6zy7ok)
- [AJ1](https://www.nike.com/w/womens-jordan-1-shoes-4fokyz5e1x6zy7ok)
- [Clothing](https://www.nike.com/w/womens-jordan-clothing-37eefz5e1x6z6ymx6)
- [Accessories](https://www.nike.com/w/jordan-accessories-equipment-37eefzawwpw)
- [Kids](https://www.nike.com/w/kids-jordan-37eefzv4dh)
- [Shop All](https://www.nike.com/w/kids-jordan-37eefzv4dh)
- [Shoes](https://www.nike.com/w/kids-jordan-shoes-37eefzv4dhzy7ok)
- [AJ1](https://www.nike.com/w/jordan-1-shoes-1onraz3aqegz4fokyzy7ok)
- [Clothing](https://www.nike.com/w/kids-jordan-clothing-37eefz6ymx6zv4dh)
- [Accessories](https://www.nike.com/w/kids-jordan-accessories-equipment-37eefzawwpwzv4dh)
- Sport
- [Basketball](https://www.nike.com/w/jordan-basketball-37eefz3glsm)
- [Golf](https://www.nike.com/w/jordan-golf-23q9wz37eef)
- [Cleats](https://www.nike.com/w/jordan-cleats-spikes-37eefz5ufbh)
- [NikeSKIMS](https://www.nike.com/nikeskims)
- [All Shoes](https://www.nike.com/w/nikeskims-shoes-b2asdzy7ok)
- [NikeSKIMS Rift](https://www.nike.com/w/nikeskims-shoes-b2asdzy7ok)
- [All Clothing](https://www.nike.com/w/nikeskims-b2asd)
- [Bras](https://www.nike.com/w/nikeskims-sports-bras-40qgmzb2asd)
- [Jackets](https://www.nike.com/w/nikeskims-jackets-vests-50r7yzb2asd)
- [Leggings](https://www.nike.com/w/nikeskims-tights-leggings-29sh2zb2asd)
- [Shorts](https://www.nike.com/w/nikeskims-shorts-38fphzb2asd)
- [Tops and Tanks](https://www.nike.com/w/nikeskims-tops-t-shirts-9om13zb2asd)
- [Accessories](https://www.nike.com/w/nikeskims-accessories-equipment-awwpwzb2asd)
- [Shop by Color](https://www.nike.com/w/nikeskims-b2asd)
- [Cobalt](https://www.nike.com/w/nikeskims-blue-8hfx3zb2asd)
- [Ivory](https://www.nike.com/w/nikeskims-white-4g797zb2asd)
- [Obsidian](https://www.nike.com/w/nikeskims-black-90poyzb2asd)
- [Phoenix](https://www.nike.com/w/nikeskims-brown-557pqzb2asd)
- [Shop by Material](https://www.nike.com/w/nikeskims-b2asd)
- [Airy](https://www.nike.com/w/nikeskims-nikeskims-airy-5c1qqzb2asd)
- [Matte](https://www.nike.com/w/nikeskims-nikeskims-matte-5s3enzb2asd)
- [Satin Shine](https://www.nike.com/w/nikeskims-nikeskims-shine-aq8qbzb2asd)
- [Seamless](https://www.nike.com/w/nikeskims-nikeskims-seamless-6lh4szb2asd)
- [Stretch Knit](https://www.nike.com/w/nikeskims-nikeskims-stretch-knit-21jwlzb2asd)
- [Stretch Nylon](https://www.nike.com/w/nikeskims-stretch-nylon-7sut9)
- [Studio Stretch](https://www.nike.com/w/nikeskims-studio-stretch-admbq)
- [NikeSKIMS Guides](https://www.nike.com/w/nikeskims-b2asd)
- [NikeSKIMS Lookbook](https://www.nike.com/nikeskims-lookbook)
- [NikeSKIMS Bra Guide](https://www.nike.com/nikeskims-bra-guide)
- [NikeSKIMS Fabric Guide](https://www.nike.com/nikeskims-collection-guide)
- [Back to School](https://www.nike.com/back-to-school)
- [Sale](https://www.nike.com/w/sale-3yaep)
- [Men](https://www.nike.com/w/mens-sale-3yaepznik1)
- [Shoes](https://www.nike.com/w/mens-sale-shoes-3yaepznik1zy7ok)
- [Clothing](https://www.nike.com/w/mens-sale-clothing-3yaepz6ymx6znik1)
- [Accessories](https://www.nike.com/w/mens-sale-accessories-equipment-3yaepzawwpwznik1)
- [Shop All](https://www.nike.com/w/mens-sale-3yaepznik1)
- [Women](https://www.nike.com/w/womens-sale-3yaepz5e1x6)
- [Shoes](https://www.nike.com/w/womens-sale-shoes-3yaepz5e1x6zy7ok)
- [Clothing](https://www.nike.com/w/womens-sale-clothing-3yaepz5e1x6z6ymx6)
- [Accessories](https://www.nike.com/w/womens-sale-accessories-equipment-3yaepz5e1x6zawwpw)
- [Shop All](https://www.nike.com/w/womens-sale-3yaepz5e1x6)
- [Kids](https://www.nike.com/w/kids-sale-3yaepzv4dh)
- [Shoes](https://www.nike.com/w/kids-sale-shoes-3yaepzv4dhzy7ok)
- [Clothing](https://www.nike.com/w/kids-back-to-school-sale-clothing-2083cz6ymx6zv4dh)
- [Accessories](https://www.nike.com/w/kids-sale-accessories-equipment-3yaepzawwpwzv4dh)
- [Shop All](https://www.nike.com/w/kids-sale-3yaepzv4dh)
- [Jordan](https://www.nike.com/w/sale-jordan-37eefz3yaep)
- [Shoes](https://www.nike.com/w/sale-jordan-shoes-37eefz3yaepzy7ok)
- [Clothing](https://www.nike.com/w/sale-jordan-clothing-37eefz3yaepz6ymx6)
- [Accessories](https://www.nike.com/w/sale-jordan-accessories-equipment-37eefz3yaepzawwpw)
- [Shop All](https://www.nike.com/w/sale-jordan-37eefz3yaep)
Cancel
Cancel
Ask NikeAI
Popular Search Terms
[backpacks](https://www.nike.com/w?q=backpacks&vst=backpacks)[ja 4](https://www.nike.com/w?q=ja%204&vst=ja%204)[shoes](https://www.nike.com/w?q=shoes&vst=shoes)[jordan](https://www.nike.com/w?q=jordan&vst=jordan)[air max](https://www.nike.com/w?q=air%20max&vst=air%20max)[soccer cleats](https://www.nike.com/w?q=soccer%20cleats&vst=soccer%20cleats)[jordan 4](https://www.nike.com/w?q=jordan%204&vst=jordan%204)[kids' shoes](https://www.nike.com/w?q=kids%27%20shoes&vst=kids%27%20shoes)
[](https://www.nike.com/favorites "Favorites")[](https://www.nike.com/cart "Bag Items: 0")
# Are There Benefits of Taking a Cold Shower After Working Out?
##### Sports & Activity
An icy blast of water may boost your recovery.
Last updated: December 17, 2024
6 min read
Ending a hot shower with an abrupt blast of cold water has been gaining popularity over the years, with claims that it can make your hair healthier or boost your immune system — though [studies have reported](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5025014/) cold showers may only produce mildly positive effects. Cold water therapy isn’t new, with [scholars noting](https://physoc.onlinelibrary.wiley.com/doi/full/10.1113/EP086283) that even Thomas Jefferson used cold water in foot baths to “maintain his good health.” But can taking a cold shower help you recover faster post-workout?
“The basic theory of cooling the body after a workout is based on the belief that cold water can enhance the body’s adaptation to training and restore the ability to perform at a high level,” says physician Veronica Jow, M.D., who’s the founder of Avid Sports Medicine in San Francisco, CA. “Cooling is believed to decrease muscle soreness and muscle damage, swelling and inflammation.” But, not all of these theories have been supported by research. Often, these possible benefits depend on factors such as the type of exercise you did and how frequently you take cold showers.
Ahead, experts answer whether taking a cold shower after a workout can have a positive effect on your mind and body.
## Shop Nike Metcon Training Shoes
[View All](https://www.nike.com/w/metcon-training-gym-shoes-3yxqsz58jtozy7ok)
- [
\
Nike Free Metcon 7
\
Men's Training Shoes
\
__$125__](https://www.nike.com/t/free-metcon-7-mens-training-shoes-uocNJ5bo/II7405-005)
- [
\
Nike Free Metcon 7
\
Women's Training Shoes
\
__$99.97__
__$125__](https://www.nike.com/t/free-metcon-7-womens-training-shoes-qPXiqGVl/II7406-501)
- [
\
Nike Metcon 10
\
Men's Workout Shoes
\
__$155__](https://www.nike.com/t/metcon-10-mens-workout-shoes-WWGl2m1D/HJ1875-102)
- [
\
Nike Metcon 10
\
Women's Training Shoes
\
__$155__](https://www.nike.com/t/metcon-10-womens-training-shoes-EGL2tQMt/HQ2620-401)
- [
\
Nike Metcon 10 AMP
\
Men's Training Shoes
\
__$129.97__
__$165__](https://www.nike.com/t/metcon-10-amp-mens-training-shoes-Qh8OPevp/IM3571-001)
- [
\
Nike Free Metcon 7 AMP
\
Men's Training Shoes
\
__$109.97__
__$135__](https://www.nike.com/t/free-metcon-7-amp-mens-training-shoes-poKbzber/IR0278-001)
- [
\
Nike Metcon 10 SE
\
Women's Training Shoes
\
__$165__](https://www.nike.com/t/metcon-10-se-womens-training-shoes-rQC8xGbk/IM4322-001)
- [
\
Nike Metcon 10 By You
\
Custom Women's Workout Shoes
\
__$175__](https://www.nike.com/u/custom-nike-metcon-10-by-you-10002211/1638039107)
- [
\
Nike Free Metcon 7 By You
\
Custom Men's Training Shoes
\
__$140__](https://www.nike.com/u/custom-nike-free-metcon-7-by-you-10002284/2044028734)
- [
\
Nike Metcon 10 By You
\
Custom Men's Workout Shoes
\
__$175__](https://www.nike.com/u/custom-nike-metcon-10-by-you-10002209/2074203201)
## Expert-Backed Do’s and Don’ts of Taking a Cold Shower After Workout
It may be tempting to hop into a cold shower immediately after your workout, especially if you’re in a time crunch. But according to [Karly Mendez](https://www.instagram.com/karly_mendez12/?hl=en), M.S. in exercise physiology and human performance specialist with [Memorial Hermann IRONMAN Sports Medicine Institute](https://memorialhermann.org/services/specialties/ironman-sports-medicine-institute) in Houston, Texas, it may be best to wait at least twenty minutes after exercise before taking a cold shower.
“This is because, post-workout, your body needs time to cool down, specifically regarding normalizing your heart rate and body temperature,” says Mendez. “You want your body to return to a baseline temperature and heart rate to begin to recover.”
RELATED: [What Should My Average Heart Rate Be While Running?](https://www.nike.com/a/normal-heart-rate-running)
The [American Heart Association](https://www.heart.org/en/healthy-living/fitness/fitness-basics/warm-up-cool-down) explains that if your heart rate and body temperature are both high after a workout and you skip the cooldown process, you could “pass out or feel sick.” That’s why after your workout, Mendez suggests cooling down for five to 10 minutes, then stretching for an additional 10 minutes. Then, you’re ready for a cold shower. But what is the most effective way to take a cold shower? Spoiler alert: It doesn’t include jumping into a stream of cold water.
“Begin \[your] shower with a lukewarm temperature so the body is not shocked with the temperature change,” instructs Mendez. “As your body temperature adjusts to the temperature, you can begin to make the water cooler. For the last two minutes of your shower, make the temperature as cold as you can stand \[and] make sure the water jets are hitting major muscle groups.”
Pro Tip: It’s likely you’ll only be able to hit muscle groups located in the upper body with your shower head, but if you have a dual shower head that includes a handheld hose, you can aim that at lower body muscle groups, too.
## Does a Cold Shower After Exercise Count as Cold Water Immersion?
If you’re hoping to replace cold water immersion (like an [ice bath](https://www.nike.com/a/ice-bath-recovery)) with a cold shower instead, unfortunately, they aren’t the same thing. Mendez stresses that not only is the water temperature between the two methods drastically different, but stepping under a shower head means that the water isn’t hitting your entire body all at once.
“With a cold shower, your body is never completely immersed in the cold temperature, making it more difficult to achieve the full effects of the cold temperature,” Mendez adds.
An article in the [Journal of Physiology](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5350472/) published in 2017 noted that cold water immersion doesn’t have an impact on post-exercise inflammatory stress response — and this wasn’t the first research to debunk this common practice. In fact, a [2007 study](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2465319/) questioned the validity of using an ice bath to prevent delayed onset muscle soreness (DOMS).
If you still want to use cold water immersion in your routine, Sten Stray-Gundersen, a performance coach and exercise physiologist at ROI Physical Therapy and Sports Performance in Austin, Texas, doesn’t recommend doing so right after a workout. “Cold water immersion can actually [inhibit muscle protein synthesis](https://pubmed.ncbi.nlm.nih.gov/31788800/), so if muscle growth is a priority, one should save the cold stress for before the workout or at least four hours after a workout,” he says.
For context, [muscle protein synthesis](https://journals.humankinetics.com/view/journals/ijsnem/32/1/article-p49.xml#:~:text=Muscle%20protein%20synthesis%20%28MPS%29%20is,the%20energy%20producing%20mitochondrial%20proteins.) is when the body produces protein to repair muscle that was damaged from endurance or resistance training. So, if cold water immersion can potentially prevent that vital process from happening, that could hinder both your recovery from exercise and your athletic performance.
If [cold water immersion](https://www.nike.com/a/the-benefits-of-hot-and-cold-water-immersion) isn't as beneficial as [previously believed](https://www.nytimes.com/2021/04/21/well/move/exercise-icing-sore-muscles.html), is it okay to just replace your ice bath with a cold shower? While not as discomforting, the research on cold showers and recovery is a bit of a mixed bag, as well.
## Hit the Ice Bath in Nike Swimwear
[View All](https://www.nike.com/w/surf-and-swimwear-q3un)
- [
\
Nike Swim Effortless Essential
\
Women's V-Neck One Piece
\
__$59.97__
__$74__](https://www.nike.com/t/swim-effortless-essential-womens-v-neck-one-piece-WvZF5S/NESSF232-001)
- [
\
Nike Swim
\
Women's Ripple Texture Squareneck One Piece
\
__$72.97__
__$95__](https://www.nike.com/t/swim-womens-ripple-texture-squareneck-one-piece-HaEK7pAg/NESSG222-097)
- [
\
Nike Swim HydraStrong
\
Women's Cutout One Piece
\
__$63.97__
__$84__](https://www.nike.com/t/swim-hydrastrong-womens-cutout-one-piece-lRHhGrbT/NESSG024-849)
- [
\
Nike Swim Hydralock Luxe
\
Women's V-Neck One Piece
\
__$85.97__
__$114__](https://www.nike.com/t/swim-hydralock-luxe-womens-v-neck-one-piece-ztU68llD/NESSG252-642)
- [
\
Nike Swim Water Texture
\
Women's V-Neck One-Piece
\
__$55.97__
__$90__](https://www.nike.com/t/swim-water-texture-womens-v-neck-one-piece-l6ZKhA9v/NESSF261-438)
- [
\
Nike Swim Water Texture
\
Women's Hipster Bikini Bottom
\
__$47.97__
__$52__](https://www.nike.com/t/swim-water-texture-womens-hipster-bikini-bottom-MWDia21r/NESSF263-100)
- [
\
Nike Swim Effortless Essential
\
Women's Boardshort
\
__$52.97__
__$58__](https://www.nike.com/t/swim-effortless-essential-womens-boardshort-S3J1hQ/NESS9200-001)
- [
\
Nike Swim
\
Fins
\
__$68__](https://www.nike.com/t/swim-fins-1hgD6F/NESS9171-919)
- [
\
Nike Swim
\
Women's Terry Texture Triangle Bikini Top
\
__$39.97__
__$58__](https://www.nike.com/t/swim-womens-terry-texture-triangle-bikini-top-tehrKeBV/NESSF253-001)
- [
\
Nike Swim Breaker
\
Women's Volley Cover-Up Short
\
__$49.97__
__$65__](https://www.nike.com/t/swim-breaker-womens-volley-cover-up-short-ykjZ7bhO/NESSF320-663)
## So, Are There Any Real Benefits of Taking a Cold Shower After Exercise?
The short answer is yes, but whether it provides all of the recovery benefits you might think it does is still up for debate. 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.
However, this was after participants cycled in 95-degree Fahrenheit temperatures with 40-60 percent humidity. In this case, the study authors’ conclusion stated a cold shower could only be recommended for reducing cardiac stress after working out in hot conditions.
Some [other research](https://pubmed.ncbi.nlm.nih.gov/24531433/) that hasn't found any notable differences between taking a cold shower or opting for passive recovery (like taking a rest day) suggests there may be a psychological benefit. Stray-Gundersen notes that cold stress can act as a “pick-me-up” and help reduce pain symptoms in that manner, in part due to the sympathetic response garnered.
The [American Institute of Stress](https://www.stress.org/how-the-fight-or-flight-response-works) notes that the sympathetic nervous system is what controls our “fight or flight” response to a dangerous or stressful situation. When this part of the nervous system is activated, a sudden rush of hormones are released, which can cause symptoms such as an increase in heart rate or even trembling.
“Cold stress will promote a vasoconstriction, excitation and norepinephrine release and therefore should likely be performed in the morning or afternoon to boost the nervous system into gear for the day ahead,” Stray-Gundersen says. “It is also a good way to build mental toughness and become accustomed to discomfort.”
If you are looking for that mental boost, then a cold shower after exercise may be what you’re looking for.
For more tips on recovery, be sure to download the Nike Training Club App!
Words by Ashley Lauretta
[](https://niketrainingclub.sng.link/Ara19/3ocq/gnbq?pcn=OGC%20Articles%20HO21&_dl=niketrainingclub%3A%2F%2Fx-callback-url%2Fworkout%2Ffeatured)
### Move Daily with Nike Training Club
Get free guidance from trainers and experts to strengthen your body and mind.
[Explore NTC](https://niketrainingclub.sng.link/Ara19/3ocq/gnbq?pcn=OGC%20Articles%20HO21&_dl=niketrainingclub%3A%2F%2Fx-callback-url%2Fworkout%2Ffeatured)
Originally published: December 11, 2024
Resources
[Gift Cards](https://www.nike.com/gift-cards)
[Corporate Sales](https://www.nike.com/corporate-sales)
[Find a Store](https://www.nike.com/retail)
[Membership](https://www.nike.com/membership)
[Nike Journal](https://www.nike.com/stories)
[Site Feedback](https://www.nike.com#site-feedback)
Help
[Get Help](https://www.nike.com/help)
[Order Status](https://www.nike.com/orders/details/)
[Shipping and Delivery](https://www.nike.com/help/a/shipping-delivery)
[Returns](https://www.nike.com/help/a/returns-policy)
[Order Cancellation](https://www.nike.com/help/a/change-cancel-order)
[Payment Options](https://www.nike.com/help/a/payment-options)
[Gift Card Balance](https://www.nike.com/orders/gift-card-lookup)
[Contact Us](https://www.nike.com/help/#contact)
Company
[About Nike](https://about.nike.com/en)
[News](http://news.nike.com/)
[Careers](https://jobs.nike.com/)
[Investors](http://investors.nike.com/)
[Purpose](https://purpose.nike.com/)
[Sustainability](https://www.nike.com/sustainability)
[Accessibility](https://www.nike.com/us/en/accessibility/#introduction)
Promotions & Discounts
[Student](https://www.nike.com/help/a/student-discount)
[Military](https://www.nike.com/help/a/military-discount)
[Teacher](https://www.nike.com/help/a/teacher-discount)
[First Responders & Medical Professionals](https://www.nike.com/help/a/first-responder-discount)
[Birthday](https://www.nike.com/help/a/birthday-terms-promo)
[Resources](https://www.nike.com/help)
[Gift Cards](https://www.nike.com/gift-cards)
[Corporate Sales](https://www.nike.com/corporate-sales)
[Find a Store](https://www.nike.com/retail)
[Membership](https://www.nike.com/membership)
[Nike Journal](https://www.nike.com/stories)
[Site Feedback](https://www.nike.com#site-feedback)
[Help](https://www.nike.com/help)
[Get Help](https://www.nike.com/help)
[Order Status](https://www.nike.com/orders/details/)
[Shipping and Delivery](https://www.nike.com/help/a/shipping-delivery)
[Returns](https://www.nike.com/help/a/returns-policy)
[Order Cancellation](https://www.nike.com/help/a/change-cancel-order)
[Payment Options](https://www.nike.com/help/a/payment-options)
[Gift Card Balance](https://www.nike.com/orders/gift-card-lookup)
[Contact Us](https://www.nike.com/help/#contact)
[Company](https://about.nike.com/en)
[About Nike](https://about.nike.com/en)
[News](http://news.nike.com/)
[Careers](https://jobs.nike.com/)
[Investors](http://investors.nike.com/)
[Purpose](https://purpose.nike.com/)
[Sustainability](https://www.nike.com/sustainability)
[Accessibility](https://www.nike.com/us/en/accessibility/#introduction)
[Promotions & Discounts](https://www.nike.com/promo-code)
[Student](https://www.nike.com/help/a/student-discount)
[Military](https://www.nike.com/help/a/military-discount)
[Teacher](https://www.nike.com/help/a/teacher-discount)
[First Responders & Medical Professionals](https://www.nike.com/help/a/first-responder-discount)
[Birthday](https://www.nike.com/help/a/birthday-terms-promo)
United States
- © 2026 Nike, Inc. All Rights Reserved
- Guides
- [Nike Air](https://www.nike.com/air)
- [Nike Air Force 1](https://www.nike.com/air-force-1)
- [Nike Air Max](https://www.nike.com/air-max)
- [Nike FlyEase](https://www.nike.com/flyease)
- [Nike Flyknit](https://www.nike.com/flyknit)
- [Nike Free](https://www.nike.com/free)
- [Nike React](https://www.nike.com/react)
- [Nike Vaporfly](https://www.nike.com/running/vaporfly)
- [Nike ZoomX](https://www.nike.com/zoomx)
- [Space Hippie](https://www.nike.com/space-hippie)
- [Terms of Sale](https://agreementservice.svs.nike.com/us/en_us/rest/agreement?agreementType=termsOfSale&uxId=com.nike.commerce.nikedotcom.web&country=US&language=en&requestType=redirect)
- [Terms of Use](https://agreementservice.svs.nike.com/us/en_us/rest/agreement?agreementType=termsOfUse&uxId=com.nike.commerce.nikedotcom.web&country=US&language=en&requestType=redirect)
- [Nike Privacy Policy](https://agreementservice.svs.nike.com/rest/agreement?agreementType=privacyPolicy&uxId=com.nike.commerce.nikedotcom.web&requestType=redirect)
- [
\
Your Privacy Choices](https://www.nike.com/guest/settings/do-not-share-my-data)
- [CA Supply Chains Act](https://about.nike.com/en/impact-resources/statement-on-forced-labor)
## Africa
- [__Egypt__
\
English](https://www.nike.com/eg/)
- [__Morocco__
\
English](https://www.nike.com/ma/en/)
- [__Maroc__
\
Français](https://www.nike.com/ma/)
- [__South Africa__
\
English](https://www.nike.com/za/)
## Americas
- [__Argentina__
\
Español](https://www.nike.com.ar)
- [__Brasil__
\
Português](https://www.nike.com.br)
- [__Canada__
\
English](https://www.nike.com/ca/)
- [__Canada__
\
Français](https://www.nike.com/ca/fr/)
- [__Chile__
\
Español](https://www.nike.cl)
- [__Colombia__
\
Español](https://www.nike.com.co)
- [__México__
\
Español](https://www.nike.com/mx/)
- [__Peru__
\
Español](https://www.nike.com.pe)
- [__Puerto Rico__
\
Español](https://www.nike.com/pr/)
- [__United States__
\
English](https://www.nike.com)
- [__Estados Unidos__
\
Español](https://www.nike.com/us/es/)
- [__Uruguay__
\
Español](https://www.nike.com.uy)
- [__Latin America__
\
Español](https://www.nike.com/xl/)
## Asia Pacific
- [__Australia__
\
English](https://www.nike.com/au/)
- [__中国大陆__
\
简体中文](https://www.nike.com.cn/)
- [__Hong Kong__
\
English](https://www.nike.com.hk/)
- [__香港__
\
繁體中文](https://www.nike.com.hk/)
- [__India__
\
English](https://www.nike.in/)
- [__Indonesia__
\
English](https://www.nike.com/id/)
- [__Japan__
\
English](https://www.nike.com/jp/en/)
- [__日本__
\
日本語](https://www.nike.com/jp/)
- [__대한민국__
\
한국어](https://www.nike.com/kr/)
- [__Malaysia__
\
English](https://www.nike.com/my/)
- [__New Zealand__
\
English](https://www.nike.com/nz/)
- [__Philippines__
\
English](https://www.nike.com/ph/)
- [__Singapore__
\
English](https://www.nike.com/sg/)
- [__台灣__
\
繁體中文](https://www.nike.com/tw/)
- [__ไทย__
\
ภาษาไทย](https://www.nike.com/th/)
- [__Vietnam__
\
English](https://www.nike.com/vn/)
## Europe
- [__Österreich__
\
Deutsch](https://www.nike.com/at/)
- [__Austria__
\
English](https://www.nike.com/at/en/)
- [__Belgien__
\
Deutsch](https://www.nike.com/be/de/)
- [__Belgium__
\
English](https://www.nike.com/be/en/)
- [__Belgique__
\
Français](https://www.nike.com/be/fr/)
- [__België__
\
Nederlands](https://www.nike.com/be/)
- [__Bulgaria__
\
English](https://www.nike.com/bg/)
- [__Croatia__
\
English](https://www.nike.com/hr/)
- [__Česká republika__
\
Čeština](https://www.nike.com/cz/)
- [__Czech Republic__
\
English](https://www.nike.com/cz/en/)
- [__Danmark__
\
Dansk](https://www.nike.com/dk/)
- [__Denmark__
\
English](https://www.nike.com/dk/en/)
- [__Finland__
\
English](https://www.nike.com/fi/)
- [__France__
\
Français](https://www.nike.com/fr/)
- [__Deutschland__
\
Deutsch](https://www.nike.com/de/)
- [__Ελλάδα__
\
ελληνικά](https://www.nike.com/gr/)
- [__Hungary__
\
English](https://www.nike.com/hu/en/)
- [__Magyarország__
\
Magyar](https://www.nike.com/hu/)
- [__Ireland__
\
English](https://www.nike.com/ie/)
- [__Israel__
\
English](https://www.nike.com/il/)
- [__Italia__
\
Italiano](https://www.nike.com/it/)
- [__Luxemburg__
\
Deutsch](https://www.nike.com/lu/de/)
- [__Luxembourg__
\
English](https://www.nike.com/lu/en/)
- [__Luxembourg__
\
Français](https://www.nike.com/lu/)
- [__Netherlands__
\
English](https://www.nike.com/nl/en/)
- [__Nederland__
\
Nederlands](https://www.nike.com/nl/)
- [__Norway__
\
English](https://www.nike.com/no/en/)
- [__Norge__
\
Norsk](https://www.nike.com/no/)
- [__Polska__
\
Polski](https://www.nike.com/pl/)
- [__Portugal__
\
English](https://www.nike.com/pt/en/)
- [__Portugal__
\
Português](https://www.nike.com/pt/)
- [__Romania__
\
English](https://www.nike.com/ro/)
- [__Россия__
\
Русский](https://www.nike.com/ru/)
- [__Slovakia__
\
English](https://www.nike.com/sk/)
- [__Slovenia__
\
English](https://www.nike.com/si/)
- [__Espanya__
\
Català](https://www.nike.com/es/ca/)
- [__España__
\
Español](https://www.nike.com/es/)
- [__Sweden__
\
English](https://www.nike.com/se/en/)
- [__Sverige__
\
Svenska](https://www.nike.com/se/)
- [__Schweiz__
\
Deutsch](https://www.nike.com/ch/)
- [__Switzerland__
\
English](https://www.nike.com/ch/en/)
- [__Suisse__
\
Français](https://www.nike.com/ch/fr/)
- [__Svizzera__
\
Italiano](https://www.nike.com/ch/it/)
- [__Türkiye__
\
Türkçe](https://www.nike.com/tr/)
- [__United Kingdom__
\
English](https://www.nike.com/gb/)
## Middle East
- [__Saudi Arabia__
\
English](https://www.nike.sa/en/home)
- [__المملكة العربية السعودية__
\
العربية](https://www.nike.sa/ar/home)
- [__United Arab Emirates__
\
English](https://www.nike.ae/en/home)
- [__الإمارات العربية المتحدة__
\
العربية](https://www.nike.ae/ar/home)
- [__Qatar__
\
English](https://www.nike.qa/en/home)
- [__دولة قطر__
\
العربية](https://www.nike.qa/ar/home)
- [__Kuwait__
\
English](https://www.nike.com.kw/en/home)
- [__الكويت__
\
العربية](https://www.nike.com.kw/ar/home)