How Long After Workout Should I Shower (And Why)?

How Long After Workout Should I Shower (And Why)?

Exact Answer: 20-30 minutes

A healthy workout can give you a fresh lease on life. However, juggling a workout with work, family obligations, and everything else in life can leave you with limited time at the gym. It’s possible to run from the treadmill to the shower to the automobile — or to skip the shower entirely.

The first thing you want to do after a tough workout changes out of your sweaty gym attire and head to a cold, calming shower.

Showering after a workout not only feels good, but also helps to prevent rashes and breakouts caused by germs rapidly proliferating on your skin as a result of your sweaty body. Now, the question which arises is how soon after an exercise should you shower?

How Long After Workout Should I Shower

How Long After Workout Should I Shower?

Hot ShowerRelaxation within 20-30 Minutes
Cold ShowerRelaxation within 10 Minutes

It is crucial to cool down after a regular workout before leaving the gym. Warm-up is the polar opposite of cool-down. Because you want your body to return to its resting state, low-intensity cool-down stretches are essential. It also aids in the regulation of your heart rate and body temperature.

You can shower as soon as you stop sweating intensely, which should take around 20-30 minutes. While waiting can be aggravating, you can take advantage of the opportunity to replenish your body by drinking plenty of water or juice.


So, the next time you get the urge to jump immediately under the shower water, remember to give your body some time to cool down and dry off the sweat.

Why to Take Shower After Workout?

Taking a shower after a workout aids muscle recovery and increases your body’s ability to bounce back and prepare for the next session.

Showering can help get the lactic acid out of your muscles, which is a normal chemical reaction that produces discomfort. Coldwater immersion (such as an ice bath) has been demonstrated to help you recover faster after strength training while also helping you grow muscle.

Hot or Cold Shower

After a workout session, a scorching hot shower may feel amazing on your muscles, but a cold shower may be the most scientifically supported means of rinsing off your perspiration.

The reason for this is that showering helps remove lactic acid, a normal chemical process that causes muscular soreness.

Coldwater immersion, such as an ice bath, aids in speedier recovery after a strength workout, as well as muscle building and recuperation. Furthermore, after exercising in a high-temperature setting, a cold shower can assist you in swiftly lower your heart rate and lessen cardiac stress.



If you don’t wash your face after working out, the sweat and natural oils that accumulate on your skin can cause a waxy build-up, which can irritate our pores and contribute to acne breakouts.

Showering after sweating is especially crucial if you do a lot of outside workouts, such as jogging, to eliminate contaminants such as outdoor dust and smog from your skin.

These pores may become clogged by skin cells or extra sweat if you do not wipe your body immediately after sweating hard. Acne outbreaks can also be caused by clogged pores.


Showering after a workout is an important aspect of your post-workout regimen. It not only cleans you and protects you against breakouts, but it also naturally lowers your heart rate and core temperature.

It is better to take a lukewarm or cool shower. If you want to improve your athletic performance and recovery time, an ice bath may be preferable to a shower.It is recommended that you shower 20–30 minutes after your workout

After relaxing your body with stretches and gentle workouts like yoga or jogging, start your shower at a lukewarm or slightly warm temperature for optimal performance.


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  1. I generally don’t follow a strict time limit for showering after a workout, but I definitely see the benefits of waiting 20-30 minutes to clean up.

  2. Waiting 20-30 minutes to shower after a workout seems like a good practice, but I wonder if it matters if the shower is hot or cold.

  3. I never thought about the idea that the type of shower you take post-workout could impact muscle recovery.

  4. I never realized the importance of taking a shower after working out to prevent breakouts and protect my skin.

  5. I’m not sure I buy into the idea that showering after a workout can actually impact athletic performance and recovery time.

  6. Interesting that the timing of taking a shower after a workout can impact muscle recovery and lactic acid removal.

  7. I’ve always been a fan of taking a shower after a workout, but I had no idea it was connected to muscle recovery and heart rate regulation.

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