By Kerry Hale

Showering After A Workout: Hot Or Cold Showers For Recovery

  • Friday 07 February 2025
  • 5 minute read

If you’ve worked up a sweat while exercising, there’s no better feeling than showering afterwards.

As well as helping you get fresh and clean, a post-workout shower can aid muscle recovery and soothe aches and pains.

Or perhaps you like a long, hot bath after a workout? Whatever your preference, discover the dos and don’ts of post-workout showering and bathing in our guide.

The benefits of showering after exercise

Showering after a workout can help your muscles recover, providing you stretch beforehand and use the right temperature. Shower jets massage your muscles, removing lactic acid, which causes aches and pains.

A post-workout shower offers several other benefits, including:

  • Helping you feel fresh again
  • Encouraging mindfulness, helping you slow down and focus on the day ahead
  • Preventing clogged pores by washing away dirt, sweat and dead skin cells
  • Promoting better sleep by lowering your stress levels

However, a shower isn’t a substitute for a proper cool-down routine after your workout. Read on to find out more about showering after a workout.

Is a hot or cold shower better after a workout?

Wondering whether you should have a hot or cold post-workout shower? This is a common question, and both have their benefits. Hot showers can help reduce muscle soreness, while cold showers are better for rinsing off sweat. However, stepping straight into a cold shower after working out can cause your muscles to seize up and increase your heart rate. It’s best to start with a lukewarm shower and adjust it gradually to your preferred temperature.

The benefits of a hot shower after a workout

Soaking in a hot shower is a great way to unwind after a tough workout. As well as offering a spa-like, relaxing experience, a hot shower can also:

  • Reduce muscle soreness
  • Warm you up after exercising outdoors, especially during winter
  • Provide stress relief

The benefits of a cold shower after a workout

While having a cold shower after a workout might not appeal to some, it can bring lots of positives. A cold shower can:

  • Rinse sweat off your skin more thoroughly, preventing clogged pores
  • Help cool you down after working out in a high-temperature environment (i.e. gym, hot yoga)

Soaking in cold water may improve recovery time, and a short burst of cold water at the end of your shower can also boost the immune system.

Discover Mira ColdBoost and enjoy safe cold water immersion from the comfort of your bathroom.

Should you shower before or after a workout?

While it may seem counterintuitive to shower before exercising, doing so can help warm up your muscles before your pre-workout stretch. Showering after a workout allows you to wash off sweat or dirt while soothing your muscles, which is also beneficial.

How long should you wait to shower after working out?

This varies from person to person, but you should ideally wait around 5-30 minutes after your workout to jump in the shower. Showering after a gym session is a good idea as it removes sweat and bacteria, soothes your muscles, and helps you feel clean and energised.

If you’re still sweating after a workout and shower, it could be because you aren’t allowing your body to cool down completely before showering. Cool-downs should last 5-10 minutes, lowering your heart rate and allowing you to stretch your muscles sufficiently.

How to incorporate your cool-down into your shower

If you want to incorporate your cool-down routine into your shower, ensure you lower your heart rate with some gentle movement and stretch your muscles before stepping in. You should also adjust the water to lukewarm, which will help your body regulate its temperature. Very hot or cold showers can shock the body, so we recommend altering the temperature gradually to your preferred level.

Bathing after a workout

For those who prefer baths to showers, bathing after a workout is a great way to switch off and help you recover for your next exercise session. Whether you choose a hot or cold bath, this will encourage your body to bounce back.

How long should you take a bath after working out?

Baths are a great way to unwind following an intense workout, helping your body relax. You should let your body cool down completely before stepping in the tub, and then soak in the bath for as long as you like!

Does a warm bath help with sore muscles?

Warm bathwater can increase your blood flow, helping to soothe sore muscles. Adding Epsom salts to your bath is one of the best ways to soothe muscles, as they contain magnesium sulphates, which help relieve tension.

When should you have an ice bath?

You can take an ice bath after the gym if you’ve already stretched and lowered your heart rate. Ice baths may aid muscle recovery and reduce inflammation post-workout, but they aren’t the right choice for everyone. Some studies show that ice baths hinder muscle growth, so take a warm bath if this is your primary fitness goal.

Ice baths may be dangerous for those with cardiovascular conditions. If you sit in them for too long, you could risk hypothermia. However, they can energise you and cool you down after a sweaty workout.

Customise your post-workout shower routine with our digital showers. You can pre-set the temperature from the handy smartphone app, so it’s ready when you step in.

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