Cold Showers and Anti-Aging: What the Evidence Actually Shows
Do cold showers slow aging or improve skin? What a large randomized trial found, what's unproven, and how to try cold showers safely.
Cold showers are popular as an anti-aging habit, but the evidence is limited. The short answer: the largest randomized trial found people who ended showers with cold water took fewer sick days from work, but there's no good evidence that cold showers reduce wrinkles or slow skin aging.
What the main trial found
In a Dutch trial, 3,018 adults were randomly assigned to finish a hot shower with 30, 60 or 90 seconds of cold water daily for 30 days, or to a control group (Buijze et al., PLoS One, 2016):
| Outcome | Result |
|---|---|
| Sickness absence from work | 29% lower in the cold shower groups |
| Number of days ill | No significant difference |
| Length of cold exposure | 30, 60 and 90 seconds gave similar results |
| Serious side effects | None reported |
The researchers noted participants reported more energy, but the study wasn't blinded, so expectations may have played a part.
What about skin?
We found no controlled trials showing cold showers reduce wrinkles, tighten pores or slow skin aging. Claims about "closing pores" or "boosting collagen" with cold water aren't backed by clinical studies.
What is known about water and skin:
- Hot water can strip skin; the AAD recommends lukewarm water for washing your face (AAD: face washing 101).
- Short, lukewarm showers and moisturizing right after are part of the AAD's dry skin advice (AAD: dry skin tips).
- Cleansers can damage the skin barrier depending on how they're formulated (Ananthapadmanabhan et al., Dermatol Ther, 2004).
So a cooler shower may be gentler than a very hot one, but that's different from an anti-aging effect.
What actually slows skin aging
| Habit | Evidence |
|---|---|
| Daily sunscreen | 24% less skin aging over 4.5 years (Hughes et al., Ann Intern Med, 2013) |
| Topical retinoid | Improved fine wrinkles (Kafi et al., Arch Dermatol, 2007) |
| Moisturizer | Supports the skin barrier (AAD) |
How to try cold showers safely
- Start gradually with a short burst of cool water at the end of a warm shower, as in the trial.
- Keep it brief; longer didn't add benefit in the study.
- Moisturize after to support your skin barrier.
- Talk to your doctor first if you have heart disease, high blood pressure or Raynaud's, as sudden cold triggers strong body responses.
Frequently asked questions
Do cold showers tighten skin? Any tightening feeling is temporary. No trials show lasting effects.
Are cold showers good for acne or rosacea? Not well studied.
Is a cold shower better than a hot one for skin? Lukewarm is the AAD's general advice.
This article is for educational purposes only and is not medical advice. Talk to a board-certified dermatologist about your situation.
Sources
- Buijze GA et al. The effect of cold showering on health and work: a randomized controlled trial. PLoS One. 2016. PubMed
- Ananthapadmanabhan KP et al. Cleansing without compromise: the impact of cleansers on the skin barrier. Dermatol Ther. 2004. PubMed
- Hughes MC et al. Sunscreen and prevention of skin aging: a randomized trial. Ann Intern Med. 2013. PubMed
- Kafi R et al. Improvement of naturally aged skin with vitamin A (retinol). Arch Dermatol. 2007. PubMed
- American Academy of Dermatology. Face washing 101; Tips to relieve dry skin
