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Warm vs. Cold Shower: Which Is Better for Your Muscles?


Many athletes wonder what is the best way to care for their muscles after training or competition. Should you take a hot shower to relax the muscles or a cold shower to promote blood flow and allow the muscles to recover? In this short blog we look at the pros and cons of hot versus cold showers for your muscles and give you tips to get the most out of your shower session.


Taking a hot shower is a daily ritual for many people and can also provide benefits for the body and mind. Below you will find some advantages and possible disadvantages of hot showers:

Benefits of hot shower:

  1. Relaxes Muscles: Warm water can help relax muscles and may help reduce muscle pain.

  2. Improves blood circulation: Warm water can help dilate blood vessels, improving blood circulation and promoting the removal of waste products from the body.

  3. Relieves stress and tension: A warm shower can help reduce stress and tension and can help improve sleep.

  4. Moisturizes the skin: Warm water can help moisturize the skin and can help reduce dryness and itchiness.

Disadvantages of hot shower:

  1. Can irritate the skin: Water that is too hot can irritate and dry out the skin.

  2. Can lead to dehydration: Showering with hot water for too long can lead to dehydration of the body.

  3. Can lower blood pressure: Water that is too hot can lower blood pressure, especially in people with low blood pressure.

  4. Can damage hair: Water that is too hot can damage hair and irritate the scalp.

It is important to remember that hot showers are not for everyone and it is important to monitor the temperature of the water and not to shower for too long. So that you prevent dehydration and of course a high energy bill ;)


woman relaxes his muscles under a hot shower, while preparing for his fitness routine with products from Apexnutrition



Cold showering is becoming increasingly popular due to the many benefits it can provide for the body and mind. Below you will find some advantages and possible disadvantages of taking a cold shower:

Benefits of cold shower:

  1. Improves blood circulation: Cold water can constrict blood vessels, which improves blood circulation and removes waste products from the body.

  2. Relieves muscle soreness: A cold shower can help reduce muscle soreness and inflammation after exercise. It can also help with injury recovery.

  3. Strengthens the immune system: Cold water can help boost the immune system, making the body better able to fight off pathogens.

  4. Improves mood: A cold shower can provide an energy boost and improve mood.

  5. Increases alertness: Cold water can help increase alertness and improve concentration.

  6. Uncomfortable: Taking a cold shower can be uncomfortable at first, especially if you are used to hot showers. A stress response may arise.

Disadvantages of cold shower:

  1. Uncomfortable: Taking a cold shower can be uncomfortable at first, especially if you are used to hot showers. A stress response may arise

  2. Not suitable for everyone: Taking a cold shower may not be suitable for people with a weak heart or low blood pressure.

  3. Can dry out the skin: Showering with cold water for a long time can dry out the skin and cause irritation.

  4. May not be effective enough at cleansing: Cold water may be less effective at removing dirt and bacteria from the skin than warm water.


It is important to remember that cold showers are not for everyone. If you decide to take a cold shower, it is advisable to start slowly and gradually increase the time to allow your body to get used to the change.

Tip: Keep a close eye on your breathing so that your body remains calm in this stressful situation. This will also have many mental benefits in the long term.


Man refreshes himself with a cold shower while preparing for his fitness routine and using products from Apexnutrition to keep his body in top shape



In general, there is no unequivocal answer to the question of which shower is better for you and your muscles. It all depends on the individual needs and preferences of the athlete. For example, if you have an injury, a warm shower may be better for recovery. On the other hand, taking a cold shower after a hard workout can help muscles recover and reduce inflammation. Challenge yourself to take a colder shower than usual. This will bring many benefits in the long run.


  • Start with warm water and finish with cold water to get the best of both worlds.
  • Keep the shower time short to avoid drying out the skin.
  • Provide a comfortable water pressure and temperature to avoid discomfort.
  • Challenge yourself to sometimes take a colder shower than usual.
  • Watch your breathing

Conclusion: Both types of showers have their advantages and disadvantages, and it depends on the individual preference and needs of the athlete. The most important thing is to listen to your own body and adjust your shower experience to what works best for you.

Read another VERSUS blog here: Turkesterone Versus Shilajit


Compare Shilajit and Turkesterone supplements from Apex Nutrition - which one best suits your fitness goals

If you'd rather see a video about hot versus cold showers, watch this video: