Want to stay flu-free this winter? Take COLD showers, scientists advise

A freezing cold shower might not be the nicest way to start the day, but scientists say it could be the key to staying flu-free this winter.Researchers from the University of Basel found that people who take an icy wash every day report a dramatic reduction in how often they're sick.Compared with participants who relaxed under steaming hot showers, those braving the cold reported feeling ill on 26 per cent fewer days.And, in good news for worried bosses, the cold shower group also called in 31 per cent fewer sick days as a result.Participants said they felt more awake and refreshed after washing in freezing water, and even took pride in having pushed themselves to do something unpleasant.Some people even reported small improvements to their wellbeing and skin health, but these differences weren't big enough to be statistically significant.Lead researcher Dr Lena Glaser says: 'Taking a cold shower isn't exactly pleasant, but it's a small change to make. After all, we shower anyway.' A freezing cold shower might not be the nicest way to start the day, but scientists say it could be key to staying flu-free this winterThis current study, published as Dr Glaser's PhD thesis, doesn't speculate on why cold showers are so good for you.However, the findings support recent studies that suggest ditching the warm, relaxing soaks could have big benefits.One study published in 2024 found that regular cold showers increased signals of immune response in healthy participants.Likewise, earlier research suggests that cold plunges produce similar immune-boosting effects.This suggests that a seriously cold shower could improve your immune system, helping to keep illness at bay.However, the effects could also have a psychological basis.Previous studies have shown that employee stress reduction programmes lead to a 21 per cent reduction in registered absence.Similarly, research has shown that exposure to cold water does produce noticeable reductions in stress and anxiety levels. People dropped out of the cold-shower study at the beginning, but the dropout rate soon stabilised, suggesting that people got used to the cold water The benefits of a cold shower Reduced inflammationReduced stressImproved immune responseBetter sleepHigher quality of lifeLower energy bills Lower water consumptionSource: Cain, T., Brinsley, J., Bennett, H., Nelson, M., Maher, C., & Singh, B. (2025). Effects of cold-water immersion on health and wellbeing: A systematic review and meta-analysis In Dr Glaser's study, participants were advised to turn their showers 'as cold as possible.'She says: 'The water doesn't have to be equally cold every day. We don't feel equally brave every day, and that's okay.'It's important to listen to your body and pay attention to how you feel. But sometimes it's worth pushing yourself a little.'However, Dr Glaser's main goal was not actually to find out how taking a cold shower can benefit you, but to see how people can be motivated to help the environment.When it comes to living a greener lifestyle, scientists typically focus on people's diet, recycling habits or transportation.But Dr Glaser points out that this can leave people feeling like they're being told how to live their lives – something nobody enjoys.That becomes an especially big problem when people are asked to give something up or spend more money on a greener alternative.Having a cold shower, meanwhile, is a relatively simple change that can have a surprisingly big climate benefit. Scientists say this could help lower water consumption and reduce energy bills. Previous studies have shown that simply showing someone how long they have been in the shower can cut water consumption by up to 43 per cent (middle) Cold water takes less energy to heat, and people use less water because they end up showering faster.For a standard 45-litre shower, lowering the temperature from 40°C (104°F) to 15°C (59°F) saves 1.3kWh of energy, leading to cheaper energy bills and reduced emissions.Dr Glaser found that the group who had cold showers reduced their emissions by 15kg of CO2 in 12 weeks, roughly the same as driving 60 miles (100km).So, instead of badgering people to give up things they like, scientists think it is better to encourage habits that make people feel better and help the planet at the same time.'We need a more empathetic approach if we want people to change their behaviour,' says Dr Glaser.'When people see a personal benefit from changing their behaviour and don't feel that they're giving something up or missing out, they're more motivated to stick with it.'If we force ourselves to give up every comfort and pleasure, it will eventually take a toll on our well-being and mental health. And getting sick doesn't help the environment either.' HOW MUCH WATER DO WE USE? Agriculture, textile manufacturing and the chemical industry require enormous amounts of water.Apparel The apparel industry is a major consumer of water as it is integral in the manufacture of many products. Denim is one of the worst offending products as water is needed to die the fabric in the desired colour. Indigo coloured jeans are the worst by this metric. Levi Strauss, a leader in the sector at trying to reduce unnecessary water consumption, conducted a life-cycle assessment on their iconic 501 jeans. They found that one pair of jeans uses 3,781 litres of water in its lifetime – from growing cotton, manufacturing, consumer care and end of life disposal.The Better Cotton Initiative (BCI) was setup by Levi's in 2005 to make the use of water in the industry more efficient as well as improving labour standards and increasing the economic livelihood for farmers. BCI farmers use up to 18 per cent less water than non-BCI farmers and, by 2020, othe firm's goal is to use 100 per cent sustainable cotton to significantly reduce our total water footprint.Water A report from 2017 found that the manufacture of chemicals and chemical products is the largest sub-sector in terms of volume for water usage in the UK. This sector accounts for over one-half of the total volume directly abstracted by the manufacturing sector for consumptive uses.Another significant sub-sector was the ‘Manufacture of paper and paper products’. In total, these two sub-sectors accounted for approximately 70 per cent of the total volume directly abstracted for consumptive use by the manufacturing sector in England.In a table showing the estimated volume of water from non-tidal sources in England and Wales the upper limit for the 'manufacture of chemicals and chemical products' was 228,427 million litres. Farming Farming accounts for around 70 per cent of water used in the world today and also contributes to water pollution from excess nutrients, pesticides and other pollutants. It is used to help and advance the growing of arable crops as well as fallow land. The cotton industry is incredibly thirsty and improper Soviet irrigation has caused the Aral Sea to shrink drastically, destroying local towns and ecosystems.