Cold baths and ice plunges: Good or bad for women?

Cold plunges have become the wellness trend of the moment – glossy studios, celebrity routines, and claims of faster recovery, sharper focus and even “anti-ageing” have turned ice baths into a perceived shortcut to better health. The immediate jolt of cold exposure can feel transformative, but for women, the science and the risks are more nuanced.

What happens to your body in a cold plunge

The moment you enter icy water, the cold-shock response activates. Skin receptors alert the brain to danger, triggering fight-or-flight: Blood vessels constrict, heart rate and blood pressure rise, and stress hormones surge. Some people find this energising once they settle their breathing, but it is still a significant physiological stressor – one that some women may feel more intensely.

The science behind women’s cold tolerance

Research shows that women often experience colder skin temperatures and different cardiovascular and nervous system responses compared to men. Hormonal factors – including menstrual cycles, perimenopause and chronic stress – can also influence thermoregulation in unpredictable ways. For some, this means cold plunges place a heavier load on the body, reinforcing the need for personalised rather than one-size-fits-all protocols.

Are the benefits real?

There are verified short-term benefits: reduced muscle soreness, improved neuromuscular recovery and small boosts in stress and sleep quality, typically after 10 to 15 minutes in 5 to 15 deg C water following intense training. Used strategically, cold exposure may also help women manage high training loads, acute soreness or elevated stress levels.

However, these effects are modest and only meaningful when built on strong foundations, like sleep, nutrition, hydration and sensible training.

When ice baths do more harm than good

Some claims call for caution. Using cold plunges immediately after strength training can blunt muscle growth by suppressing necessary inflammation. Longevity and “anti-ageing” benefits are also unproven, with no convincing long-term data.

Cold exposure may be risky for women with cardiovascular issues (such as hypertension or arrhythmias), circulatory disorders like Raynaud’s, significant anxiety disorders, or those who are pregnant or early postpartum. In these groups, the cold-shock response can trigger blood-pressure spikes, arrhythmias, hyperventilation, afterdrop and worsened circulation.

How to try it safely

If you’re curious, start gently: 30 to 60 seconds in 10 to 15 deg C water, focusing on slow breathing, and increase only if your body tolerates it well. Benefits tend to peak around two to three minutes. Extreme temperatures or long immersions aren’t necessary.

Expect the cold-shock response, but if you experience numbness, dizziness, chest discomfort or uncontrollable shivering, step out immediately.

Khai Jamilson is a personal trainer at UFIT with 14 years of experience in exercise science, recovery and performance, specialising in strength, nutrition and sustainable well-being.