Should you take a hot or cold shower after exercise?

Showering after exercise is beneficial for your health because it helps clean your skin and prevents the accumulation of dirt and bacteria. However, taking a hot or cold shower has its own benefits and precautions to ensure your health.

Hot baths soothe muscles, cold baths reduce inflammation

Specialist Doctor 2 Nguyen Thi Diem Huong, University of Medicine and Pharmacy Hospital, Ho Chi Minh City - Branch 3 said that taking a hot bath after physical activity helps dilate blood vessels and increase blood circulation. This will help bring blood rich in nutrients and oxygen to the muscles, thereby helping to reduce post-workout conditions such as muscle tension and general pain.

In addition, hot water is also very effective in helping many people relax physically and mentally. It can soothe muscles, creating a feeling of relaxation after a long period of activity.

Conversely, cold showers cause vasoconstriction. However, as the blood vessels constrict, they create a scavenger that clears lactic acid buildup in tired muscle tissue, while also reducing the inflammation that accompanies heat, providing some pain relief associated with inflammation and reducing swelling.

Showering after exercise helps remove dirt and bacteria that have accumulated on the body.

“During exercise, the body produces heat, so the internal temperature will often increase. To prevent the body from overheating, sweat is secreted to remove excess heat. Just as cold drinks help cool us down, so does cold showers. Cold water reduces body temperature and helps maintain homeostasis by bringing the body back to normal temperature,” Dr. Diem Huong explained.

Dr. Diem Huong also added that cold showers also help reduce delayed onset muscle soreness after intense exercise. Some studies have shown that cold water can promote recovery. Therefore, experts recommend using cold therapy techniques to recover after exercise.

Be careful of the risk of fainting and stroke when bathing at night.

In young people, bathing at night can easily lead to vasoconstriction, especially when bathing in water that is too cold, making blood circulation difficult, leading to body aches.

People with underlying medical conditions such as high blood pressure, coronary artery disease... after exercising, increased heart rate, bathing in water that is too cold or hot late at night (when the difference in bath water temperature with the environment is large) can also cause sudden vasoconstriction, increased peripheral resistance leading to the risk of high blood pressure, angina or stroke.

Specialist Doctor 2 Nguyen Thi Diem Huong said that bathing in water that is too hot (over 40 degrees Celsius) or bathing in hot water for longer than 30 minutes can cause the following conditions:

• Skin irritation: Water that is too hot can strip your skin of its natural oils, leading to dryness and irritation.
• Dehydration: Prolonged exposure to hot water can lead to dehydration, especially for those who regularly do not drink enough water for their daily needs.
• Dizziness or fainting: Especially in people with certain health conditions such as heart disease, pregnancy.
• Blood pressure changes: Hot water can dilate blood vessels, leading to a drop in blood pressure when standing up, increasing the risk of falls.

Taking a warm bath helps improve sleep quality, but don't take a bath that is too hot or for more than 30 minutes.

Based on the above effects and precautions of hot and cold baths, Dr. Diem Huong has made some recommendations: “According to a clinical assessment, taking a warm bath in the evening can help you fall asleep easily and improve sleep quality. Therefore, taking a hot bath may be the best way after an evening workout. In addition, taking a cold bath helps you stay awake and can be done after morning workouts. However, if the person exercising is injured, has prolonged inflammation or swelling, taking a hot bath will cause vasodilation and make it worse. Therefore, taking a cold bath will be a better choice in these cases.”

Thus, depending on the needs and physical condition as well as the time of day to bathe, people can choose the appropriate bath water temperature. It is important to listen to the body, combine with remembering the notes and warnings of the doctor to best protect physical health.

Source: https://thanhnien.vn/nen-tam-nuoc-nong-hay-nuoc-lanh-sau-khi-tap-the-duc-185241104231139147.htm