Cold plunging has been in the spotlight for a while now, with more people dipping into cold tubs in chase of benefits like improved energy and faster recovery. Amid all this chatter, you may also have heard conflicting information about the benefits and risks of cold plunging for women, specifically related to hormone balance.
Experts stress considering a few factors to make sure women are reaping the benefits of cold plunging and not putting themselves at risk.
“Cold plunging definitely can be beneficial for women,” says Karen Kaufman, MD, medical director for MIORA at Life Time and functional medicine physician at Kaufman Health and Hormone Center in Louisville, Colo. “There is no evidence that cold plunging throws off (or on the flip side, helps balance) women’s hormones. It’s generally safe for healthy individuals. However, there are some considerations to take into account, and also some situations where using a cold plunge is not recommended.”
What are the benefits of cold plunging for women?
These advantages apply to both women and men and can have positive effects for both physical and mental health.
- Mood and alertness boost: “Cold water triggers a release of norepinephrine, leaving many people feeling energized and mentally refreshed,” says Kaufman.
- Reduced muscle soreness and faster recovery: “Cold exposure reduces blood flow temporarily and can help with inflammation management and short-term swelling after strenuous activities.”
- Stress resilience: “Some have reported feeling more resilient to stress with regular cold plunging, but this data is softer and highly individual,” Kaufman says.
- Restful sleep: “After the initial norepinephrine rush, a deeper relaxation can follow hours later, which may support better sleep,” says Kaufman.
(Learn more: “The Benefits of Cold Therapy.”)
Kaufman notes there is one benefit that may specifically apply to women who experience hot flashes during menopause. “While there’s no strong evidence that cold plunging helps with hot flashes, some may find the experience refreshing and soothing for their symptoms during this time,” she says.
Women-Specific Considerations and Risks
Temperature and duration recommendations are similar for women and men, depending on their experience with cold plunging.
Kaufman recommends beginners start with slightly higher-temperature water, if possible, around 55 to 59 degrees F. More experienced cold plunge users can go down to 50 to 55 degrees F. (Life Time clubs set their cold plunge temperatures between 50 and 56 degrees F).
“There’s little reason for anyone, male or female, to go below 50 degrees,” she explains. “Studies show it may not add any benefit to go to a lower temperature than that.”
Kaufman also recommends that women who are new to cold plunge start slowly with a duration of one to three minutes. More experienced cold plungers can stay in for two to five minutes.
“Women tend to feel colder sooner due to lower muscle mass, smaller body size, and lower skin temperature in the hands and feet,” she says.
While research emphasizes that the risks of using a cold plunge are generally low for healthy individuals, there are certain situations where it is not recommended, including the following:
- Pregnancy: “Using a cold plunge during pregnancy is not recommended largely due to insufficient research,” says Kaufman.
- High blood pressure and other heart conditions: “The shock of cold water can trigger blood vessels to constrict and spike your heart rate, which can exceed safe limits for those with high blood pressure and other heart or vascular conditions,” Kaufman explains.
- Raynaud syndrome: “This is an autoimmune condition that’s more common in women that causes decreased blood flow to extremities,” says Kaufman. “Because the cold plunge can further restrict blood flow, it’s not recommended for those with this condition.”
If you experience any of these conditions or are unsure if cold plunging is appropriate for you due to other medical conditions or circumstances, Kaufman encourages consulting with your healthcare provider before adding cold plunging to your routine.
“Cold plunging can generally be a beneficial addition for many women,” Kaufman adds. “It’s important to consider your health history and goals and take a personalized approach.”
