The Healing Benefits of Showers: 3 Ways to Support Your Immune System During Cold and Flu Season

The Healing Benefits of Showers: 
3 Ways to Support Your Immune System During Cold and Flu Season

It’s that time of year again. Stuffy noses and hacking coughs seem to be everywhere, filling offices, grocery stores, and classrooms with germs ready to take you down.

While dropping temperatures don't automatically mean illness, viruses do tend to transmit most efficiently in drier, colder conditions, leading to spikes in winter months. That means now is the time to get serious about your immune health.

We all know the basics of avoiding common bugs: wash your hands, get plenty of rest, and eat a balanced diet. But did you know that your shower can be a vital tool for supporting your immune system—and kicking colds and flu to the curb if you do get sick?

Here are three ways showers can help you stay healthy.

1. Promote Healthy Sleep With a Warm Shower

Getting a good night's sleep is essential when it comes to supporting your immune system during the cold and flu season. Scientists have proven that warm showers are an effective way to promote quality, immune-supporting sleep.

Beyond washing away the grime and germs that cling to your body throughout the day, a hot shower before bedtime helps relax and loosen tight muscles, allowing you to fall asleep faster and stay asleep longer. The warmth of the water also helps raise your body temperature, which triggers the sleep-inducing hormone melatonin.

In the hours before bedtime, our core body temperatures naturally cool, while the skin temperature of our hands and feet increases. Scientists hypothesize that immersing our bodies in warm water helps this temperature regulation process. Some researchers have dubbed this phenomenon the “warm bath effect.”

Getting a good night’s sleep keeps your immune system in peak condition. Studies show that people who get adequate amounts of good-quality sleep are much less likely to get sick than those who don’t.

One reason? While we sleep, our bodies release proteins called cytokines.

Cytokines are an important part of our body's defense system against viral and bacterial infections. They work by recruiting other immune cells to the site of infection and initiating a positive inflammatory response that helps fend off invading organisms. Sleep deprivation may decrease the production of these protective cytokines, making it harder for your body to fight off infections.

To reap the full immunity-boosting benefits of a nighttime shower, experts recommend showering in water between 104 and 108.5 degrees Fahrenheit one to two hours before bedtime.

The Healing Benefits of Showers: 3 Ways to Support Your Immune System During Cold and Flu Season

2. Relieve Congestion With Steam

If, despite your best efforts, you end up getting sick, a hot shower can help you manage your symptoms. While showering won't make your cold or flu disappear, keeping your nasal passages moisturized is a simple, safe way to give yourself some relief.

The mist feature on your hai showerhead is the perfect tool for the job. hai's mist spray will fill your shower with a gentle, rainforest fog that rivals the best spa steam rooms. Simply slide the spray control on the handle all the way down to enjoy your shower head's optimal congestion-busting setting.

Stuffy noses are triggered by inflammation in the blood vessels of the sinuses. This inflammation makes it harder for air to flow into your nose and throat. (That explains the dreaded one-nostril breathing we all put up with while trying to sleep off a cold.)

Warm steam from your shower may help ease irritation from the swollen blood vessels in your nasal passages. The moisture may also help thin mucus allowing your nose and airways to clear more easily. All this can help your breathing return to normal—at least temporarily.

Steam inhalation may help alleviate several cold and cold and flu symptoms, including:

  • headaches,
  • nasal congestion,
  • throat irritation,
  • breathing problems caused by airway congestion,
  • and cough.

In general, humidity seems to reduce the transmission of respiratory viruses. Scientists have found that keeping rooms at humidity levels of 40 to 60 percent leads to a lower number of viruses on surfaces and in the air. So, consider getting humidifiers for the rest of your home for some steamy immune system support outside your shower.

hai shower for immunity boost

3. Boost Your Immunity with Shower Infusions

Get even more immune support from your shower with the Repair Infusion from hai. Repair contains a super blend of antioxidants and botanicals to relieve inflammation and support restoration.

So, how does it work? hai Infusions are aromatherapeutic and vitamin-rich formulas that you can add directly to your shower's water stream. We've engineered Infusions to be placed in the hai Fuse attachment.

From there, each Infusion seamlessly dissolves and melds with the water to effectively distribute active ingredients directly from your shower head to your hair, skin, and body.

The Repair Infusion includes several immune- and health-supporting active ingredients for the ultimate healing experience:

  • Eucalyptus is a potent source of antioxidants and protects your body from free radicals. This natural anti-inflammatory is a popular ingredient in cold and flu treatments thanks to a compound called eucalyptol, which reduces nasal congestion, cough frequency, and cold-related headaches. Eucalyptus may also decrease mucus production and expand the bronchi and bronchioles in the lungs.
  • Vitamin D3 is also known as the "sunshine vitamin" because our bodies naturally produce it when exposed to sunlight. But even though our bodies make vitamin D, deficiency is common, impacting about 35% of adults in the U.S. alone. That's why supplementation can be crucial. Vitamin D3 is essential for bone and immune system health.
  • Citric Acid promotes healthy skin and acts as an antimicrobial. Your skin is part of your body's first line of defense against infection, so keeping it healthy is critical. Citric acid does just that by promoting exfoliation and skin cell turnover. It's also a good source of antioxidants.

orange shower hai infusions

While the idea of taking a cold shower may not be appealing to everyone, it does come with its fair share of health benefits, too. Cold water immersion (CWI) has been known to provide enduring health benefits, not only to our immune system, but also our lymphatic system and circulatory systems. When you subject your body to cold water, it revs up white blood cell production, which is key for staying healthy and fending off sickness. Plus, the improved circulation from the cold water helps flush out toxins and keeps your immune system fighting strong.


Don't let a cold or flu take you down this season. Protect your health with quality sleep, a balanced diet, and plenty of immune-boosting showers.