Should Women Cold Plunge?

There's been a growing concern that women should not cold plunge, or at least not in the same way as men. Exercise physiologist Dr. Stacy Sims recently went viral when she said that ice baths may not offer the same benefits for women as they do for men. She noted that intense cold can cause excessive stress in women without inducing beneficial metabolic reactions like shivering, which is crucial for potential health benefits such as improved glucose tolerance and fat metabolism. 

We wanted to take a moment and address this, and other misconceptions about women and cold plunging to set the record straight.

Why should we cold plunge?

Before we dive into a few misconceptions, we want to advise anyone who is interested in cold water immersion to do their research and follow those who focus specifically on the effects of cold water immersion. Nowadays, anyone with a platform and a medical background can give an opinion on a specific topic without fully understanding that particular issue. Regarding the science surrounding cold water immersion we recommend following the leading researcher on cold immersion, Dr. Susanna Soeberg.

Leading researchers like Dr. Soeberg have been studying the positive effects of cold water immersion for more than 10 years. One of cold water immersion's most profound yet underappreciated benefits is its ability to improve mental health. When you step into icy water, your body mounts an immediate stress response, but this stress is hormetic, meaning it’s beneficial in small, controlled doses.

One key player in this response is norepinephrine, a neurotransmitter and hormone that spikes in the brain and body during cold exposure. This surge is not just about survival, it’s closely linked to enhanced mood, alertness, and focus.

Studies have shown that norepinephrine levels can increase by up to 500% during cold water immersion. This is significant because low levels of norepinephrine are often associated with depression and a lack of motivation. By stimulating its release, cold plunges mimic some of the effects of certain antidepressant medications, without the side effects. Norepinephrine acts as a natural mood elevator, sharpening cognitive performance and helping the brain manage stress more effectively.

In addition to norepinephrine, cold immersion also triggers the release of endorphins, which are the body’s natural painkillers and mood enhancers. This cocktail of neurochemicals creates a kind of “afterglow” effect that creates a calm, clear-headed, elevated state that many cold plungers report after just a few minutes in the water. Regular exposure may help recalibrate the nervous system, reducing chronic stress and anxiety over time, and improving emotional resilience.

What’s most important to understand is that the mental health benefits of cold exposure aren't just anecdotal. Neuroscientists are increasingly exploring how controlled, voluntary discomfort—like that of a cold plunge—can retrain the brain’s stress response. This is especially valuable for those experiencing mood disorders, burnout, or emotional dysregulation. When used intentionally, cold plunging becomes more than just a physical challenge, it becomes a mental reset button.

Ok now that you understand just how powerful this practice can be, let's look at some of the recent misconceptions around women and ice baths.

Misconception #1: Cold immersion spikes cortisol levels, particularly in women

It's true that the first time you jump into cold water your body sees it as a threat, your heart rate and blood pressure increase, along with your cortisol...but only briefly. Repeated studies have shown that, in fact, cortisol levels decrease after repeated exposure, which is why cold water immersion has become so popular for treating ailments such as depression, anxiety, and PTSD. The cold actually helps train the nervous system to recover from stressors rather than remaining stuck in the sympathetic "fight or flight."

In the words of Dr. Susanna Soeberg, "Cortisol is not the enemy. Unregulated cortisol is. And cold plunging done right is a tool to regulate it."

Misconception #2: Women don't need cold water under 15C (59F) due to the differences in their body's defense against the cold

Dr. Stacey Simms has been expressing her opinion that women don't need water colder than 15 °C because women experience too much vasoconstriction and "shutdown."This theory is based on a 2014 study in which participants stayed in cold water for 170 minutes (Almost three hours).

First, the study did not measure gender differences in short term immersions, which is what is advised to practice. Since the study participants were in the cold for almost three hours, that would not fall into the category of cold exposure; it falls into the category of extreme cold survival. Humans are not designed to be in cold water for that length of time. So, extrapolating data from this particular study and attempting to apply the effects to short cold water immersions is an attempt to create a very specific narrative not backed by science.

The study does not say cold water is unsafe for women or that women shouldn't cold plunge. What the study actually said was that women can defend their core temperature equally to men but get peripherally colder as they have more cold receptors. Because of more subcutaneous fat and better vasoconstriction, women close off from cold water better than men. Therefore, they keep the core warm enough. The study also stated that metabolic activation was the same in both genders.

To be clear, men and women defend core temperatures differently, but equally as effective. Both activate beneficial metabolic pathways, and this particular study says nothing about short cold immersions like we practice at Reconnect.

The study does not show that women are less tolerant to cold. It shows that their core temperature dropped faster than men, but they were still able to maintain their core temperature after the initial drop.

Dr Sims stated that women should avoid the trending temperatures of 0-2 degrees. We agree with that. We believe 5-7C is a perfect temperature for short immersions (2-4 minutes) which will not only provide the appropriate physical effects, but also enough to allow you to "work" through the discomfort, which is necessary for improving your stress response.

You don't need to start at 5-7C when you first begin practicing cold exposure, but it doesn't mean that working your way down to that temperature will be detrimental to your health. On the contrary, decreasing the temperature slowly will help you decrease inflammation and fat while continuing to provide a safe environment.

This idea that colder water will "overload" women's bodies just isn't true. It's only true if you stay in the cold water for too long.

Metabolism chart from Dr. Soeberg

Ice Baths and the Menstrual Cycle

While men and women primarily respond to the cold similarly, with a few exceptions, women have more factors to consider when deciding when, and how long, to plunge. The menstrual cycle should be a major factor in this decision-making process.

During menstruation, women should generally avoid the cold. Not only because the female body is more sensitive to cold water, but mainly because of the vasoconstriction that occurs. As the menstruation phase is a time when blood should be flowing through the body, exposing yourself to cold water and halting that natural flow can make you feel tired, weak, or even cause headaches.

As you enter the follicular and ovulation phases, your body becomes less senstive to the cold and more adaptive to stress. This is a great time to plunge.

The luteal phase is when you begin to become more sensitive to the cold. Perhaps start to take it easy during these days. Listen to your body. If it's telling you to get out sooner, do it.

Cold exposure is a powerful and when used correctly and safely, can create amazing changes in the body. If you're uncertain where to start, start slow and work your way colder step by step.

If you're interested in gaining a deeper knowledge in breathwork and cold immersion, join our upcoming instructor course.

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KEVIN CONNELLY

Kevin is the founder of Reconnect Breath and has led thousands of wellness enthusiasts through breathwork and ice bath experiences in Mexico and around the world. He is one of the leaders in breathwork-related research and conducts studies on the effects of breath on the heart and brain. Kevin delivers breathwork and cold exposure trainings for retreats, corporate events, and anyone looking to improve their physical and mental wellness.