Expert: After exercise, is it better to take a hot or cold shower?

After a tough workout, many people wonder: should you take a hot or cold shower for better recovery? Studies show that both options are beneficial, but they work differently.

Here, Katrina Carter, a fitness nutritionist with the American Council on Exercise, breaks down the benefits of hot and cold showers.

Benefits of cold showers

Taking a cold shower after exercise helps reduce muscle pain and fatigue. This is because cold water has the ability to reduce the concentration of substances that accumulate in the muscles after strenuous exercise and cause muscle pain after high-intensity exercise.

Taking a cold shower after exercise helps reduce muscle pain and fatigue.

Photo: AI

Additionally, some studies suggest that cold showers may:

• Improves insulin sensitivity, helping the body use blood sugar for energy more efficiently.
• Support body fat reduction.
• Improve cardiovascular health.
• Strengthen the immune system.

Many people also find cold showers refreshing, especially after a hot flush from exercise, according to health news site Verywell Health.

Benefits of hot baths

In contrast, hot baths increase blood flow to the muscles, which can improve mobility the next day or so.

If you are preparing for a competition the next day, a hot bath may provide a slight performance advantage. In addition to the physical benefits, many people also feel relaxed and comfortable after a hot bath, contributing to improved mental health.

The ideal water temperature according to research is around 40°C. Avoid bathing in water that is too hot.

So, should you take a hot or cold shower?

The answer depends on your goals. If you want to relieve muscle pain and feel more alert, take a cold shower.

If you have a competition the next day or multiple workouts during the day, a hot bath can help optimize performance, according to Verywell Health.

How to optimize your post-workout recovery

In addition to bathing, to help your body recover well, experts recommend:

• Cool down with light activity for a few minutes after exercise.
• Drink water to replace lost sweat.
• Consume protein to aid muscle regeneration.
• Get enough sleep to give your body time to recover.

Source: https://thanhnien.vn/chuyen-gia-sau-khi-tap-luyen-tam-nuoc-nong-hay-nuoc-lanh-moi-tot-185250916053012854.htm