Doctors recommend hot or cold showers after exercise depending on each person’s injury, health, needs and preferences.
According to BS.CK2 Nguyen Thi Diem Huong, Ho Chi Minh City University of Medicine and Pharmacy Hospital – Facility 3, showering after exercise is beneficial for health in general because it helps clean the skin, preventing the accumulation of dirt and bacteria. may arise if perspiration remains.
However, there is little evidence that hot or cold showers after exercise promote recovery. Therefore, the answer depends on each person’s needs and preferences.
To help you choose, here are the benefits of hot and cold water baths that Dr. Huong points out, for reference.
Benefits of taking a hot bath
Dilates blood vessels and increases blood flow
Increased circulation brings nutrient- and oxygen-rich blood to your muscles, which has been shown to reduce muscle tension, post-workout soreness, and back pain.
Helps relax
For many people, a hot bath is a good way to relax physically and mentally, can soothe muscles and help relax after a long day.
Benefits of taking a cold shower
Reduce inflammation and swelling
Bathing in cold water causes vasoconstriction. However, when blood vessels constrict, a lactic acid cleanser is created that accumulates in tired muscle tissue.
Constricting blood vessels also reduces the inflammation that comes with heat, providing some pain relief related to inflammation and reducing swelling.
Helps the body cool down
During exercise, your body produces heat, causing your internal body temperature to increase. To prevent overheating, the body sweats to remove excess heat. Cold showers reduce body temperature and aid in maintaining homeostasis by returning the body to normal temperature.
Reduces delayed-onset muscle soreness after intense exercise
Some studies show that cold water can promote recovery.
The theory is that cold therapy temporarily reduces blood flow, but blood circulation increases again after exposure, thereby helping to deliver oxygen-rich blood to the muscles. Therefore, experts recommend using cold therapy techniques to recover after exercise.
A study by Petrovsky (2015) showed that small muscle tears caused by exercise are better treated with cold rather than hot water baths.
Doctors recommend taking a hot bath after exercising in the evening and cold water in the morning, when injured, have prolonged inflammation or swelling. Image: PhotoAC
Recommended water temperature according to bathing times
Based on the effects of hot and cold water baths mentioned above, Dr. Huong said that according to a clinical assessment, warm water baths in the evening can help you fall asleep easier and improve sleep quality. So, a hot bath may be the best way to go after an evening workout.
On the contrary, taking a cold shower helps you feel more alert, so this is the way to do it after morning exercise.
When injured, with prolonged inflammation or swelling, hot water baths cause vasodilation, which will only aggravate the condition, so cold water baths would be a better choice in this case.
Bathing habits at the wrong time or inappropriate water temperature
According to Dr. Huong, for young people, bathing at night can easily lead to constriction of blood vessels, especially when bathing in too cold water makes it difficult for blood to circulate, leading to pain all over the body.
People with underlying medical conditions such as hypertension, coronary artery disease, after exercise, increased heart rate, bathing in water that is too cold or bathing in hot water late at night (the temperature difference between bathing water and the environment is large) are also at risk. can cause sudden vasoconstriction, increase peripheral resistance leading to the risk of hypertension, angina or stroke.
In addition, bathing in water that is too hot (> 40 degrees Celsius) or bathing in hot water for more than 30 minutes can cause:
– Skin irritation: Water that is too hot can strip the skin of its natural oils, leading to dryness and irritation.
Dehydration: Prolonged exposure to hot water can lead to dehydration, especially if you don’t drink enough water.
Increased body heat: Bathing in water that is too hot can increase body temperature, leading to dizziness or fainting, especially in people with certain health conditions (e.g. heart disease, pregnancy). .
– Changes in blood pressure: Hot water can dilate blood vessels, leading to a drop in blood pressure when standing up, increasing the risk of falling.