The Risks and Benefits of Cold Plunges for Women

Cold plunges once the domain of elite athletes and biohackers are now a full-blown wellness trend. From ice baths to cold showers and guided cryotherapy, the idea of submerging your body in near-freezing water has been embraced for its supposed benefits: reduced inflammation, better mood, and faster recovery.

But when it comes to cold exposure and women’s health, the science gets a little murkier. Most existing studies on cold plunges have focused on men, raising new questions: Are cold plunges safe for women? And do they offer the same benefits or come with different risks?

Here’s what we know so far.

What Is a Cold Plunge?

Cold plunging typically involves immersing yourself in water between 50°F and 59°F for anywhere from 30 seconds to several minutes. This is considered a type of acute cold exposure, triggering a physical stress response that some experts say may offer metabolic, cardiovascular, or mental health benefits.

Do Cold Plunges Work the Same for Women?

Not necessarily. Biological sex can influence how the body responds to cold, due to differences in:

• Hormones: Estrogen and progesterone affect thermoregulation and circulation.

• Body composition: Women generally have a higher percentage of body fat, which insulates the body but may also affect internal temperature changes differently than in men.

• Muscle mass: Muscle generates heat more efficiently than fat, meaning women may retain less heat during cold exposure.

A recent study published in PLOS ONE found that cold and hot water immersion did not improve muscle recovery in women after 72 hours. Researchers called for more sex-specific research, as most cold therapy studies historically focused on male athletes.

Are There Any Known Risks for Women?

There is no clear evidence that cold plunges are dangerous for women in general. However, some theoretical concerns exist:

• Hormonal effects: Animal studies suggest that cold water may influence inflammatory pathways in reproductive organs or even disrupt menstrual cycles. While these findings haven't been proven in humans, they highlight the need for further investigation.

• Stress response: Cold plunges cause a spike in cortisol, the stress hormone. This is short-lived and usually harmless, but people with hormone imbalances may be more sensitive.

• Cardiovascular stress: Sudden cold exposure can trigger rapid changes in heart rate and blood pressure, which may be risky for people with underlying heart conditions regardless of sex.

As with any wellness trend, listen to your body and talk to a healthcare provider if you have pre-existing health concerns.

Are There Any Reported Benefits for Women?

While hard science is limited, anecdotal evidence is growing. In one large survey of cold water swimmers:

• 60% of women reported improved mood, anxiety relief, and better sleep

• Some found relief from perimenopausal symptoms or menstrual-related mood swings

The likely explanation? Cold plunges trigger the release of endorphins, which can temporarily boost mood and reduce stress.

Other potential benefits include:

• Reduced muscle soreness (in some cases)

• Increased alertness and energy

• Possible improvements in immune response

Cold Plunge Tips for Women

If you’re curious about trying cold plunges, start slow and follow these safety guidelines:

• Talk to your doctor first, especially if you have cardiovascular issues or hormonal conditions

• Start with cool showers before jumping into an ice bath

• Limit your first plunge to 30–60 seconds, and never exceed 10 minutes

• Warm up slowly afterward with blankets, warm fluids, and dry clothes

• Avoid cold plunging during menstruation if you notice changes in your cycle or unusual cramping

• Skip it if you're pregnant, unless cleared by your provider

Listen to your body. If cold plunging leaves you feeling drained, anxious, or uncomfortable, it may not be the right wellness practice for you.

The Bottom Line

Cold plunges are having a moment and while the experience may be invigorating and even beneficial for some women, there’s no conclusive research showing that they’re either especially helpful or harmful for female bodies. Until more data is available, the best advice is to personalize your approach and prioritize your comfort and safety.

Intrigued by wellness trends backed by real science? Subscribe to our newsletter or share this with someone curious about cold plunges.