Exercising means having a clear routine, and yours probably looks like this too: finish the session, stretch a bit… and hit the shower. But how good is that for our body? Are we doing something wrong? Scientists say yes, that this very common habit could be harming muscle recovery and actually doing the opposite.
Not cooling down the body properly before showering interferes with processes like restoring heart rate, regulating body temperature, and preventing muscle injuries.
Taking a post-workout shower might seem as simple as refreshing, but behind that everyday gesture lies a complex physiological process that, if ignored, can take a toll on us!
Ideally, according to experts, you should spend a few minutes bringing your heart rate down, doing full-body stretches, and only then go into the shower. Plus, water temperature also plays a crucial role in recovery. Here’s everything.
Why is cooling down so important?
Cooling down after exercise might seem like a waste of time, but it’s not. When we train, our body enters a state of alert: heart rate goes up, temperature spikes, and muscles are tense. Going straight to the shower cuts this process off too suddenly.
During intense exercise, the cardiovascular system is working full speed. If we stop that activity abruptly and expose ourselves to water (especially if it’s cold) without having reduced our heart rate, cardiac stress can increase.
Also, muscles need to shift from an active to a more relaxed phase, which is achieved by walking slowly and breathing deeply for a few minutes.
The impact of showering according to science
A study published in the Journal of Strength and Conditioning Research revealed that cold showers after exercising can improve thermal comfort, but only if the heart rate has already come down! Otherwise, the contrast can be quite harmful.
Hot or cold shower? It depends
One of the oldest debates among athletes is whether it’s better to shower with cold or hot water. And the answer is… it depends.
Hot water helps relax the muscles, but if the heart rate hasn’t dropped yet it can cause dizziness or a feeling of fatigue.
But cold showers have become trendy for their ability to reduce inflammation and speed up muscle recovery (we are sure you have seen many men washing their faces into iced-water). It’s true, it has many benefits, but just like with hot water, if the body hasn’t transitioned properly, the impact can be too abrupt to your body, be careful!
The shower is part of the workout
Showering after training is not only about hygiene! It can be seen as the proper close to the physical routine, something like a moment of relax and recovery, which is an essential part of the workout process!
In order: cool down, stretch, and hydrate
It is simple, the most ideally routine is that you should spend five to ten minutes walking, breathing calmly, and letting the body cool down after exercising. Then, do some gentle stretches to help prevent muscle strains and injuries. And finally, yes, shower… but without rushing! And don’t forget to hydrate, because what we lose through sweat must be replaced!
The science of recovery… what is it?
Training hard is no longer enough: sports health experts are putting more and more emphasis on the importance of rest, quality sleep, balanced nutrition, and of course, good post-workout management. And that includes knowing when and how to shower.
Showering after training might seem harmless, but if you don’t respect the cooldown and recovery times of your body, you could be sabotaging your own results! Take those extra minutes to let your body calm down: your muscles, your heart, and your health will thank you.