Women's Health ·May 13, 2025

The Cold Plunge Debate: Should Women Be Doing It?

We’ve all heard the hype about ice baths, how they can boost recovery, reduce inflammation, and give you a kick of energy. But here’s a reality check: Cold plunges aren’t one-size-fits-all, especially when it comes to women.

Let’s dive in and break down why cold exposure might not be the magic bullet for women that it is often claimed to be, and how your body’s unique needs should guide your approach.

Cold Plunges: The Science of Stress and the Gender Difference

When you hear "cold plunge," you're probably thinking of sub-zero temperatures that make you feel like you’re stepping into an ice sculpture. The idea behind cold exposure is to shock your system enough to trigger a stress response in your body, causing it to adapt and come back stronger. But here’s where it gets tricky for women:

Cold water immersion creates a massive stress response, but for women, that response is stronger and less adaptive.

Why? Because women’s bodies respond to stress differently from men’s. When a woman gets into extremely cold water, her body tends to go into “shutdown” mode faster, triggering a sympathetic drive (basically, the fight-or-flight mode), which can overwhelm the system. This response can block some of the positive, metabolic changes you’re hoping for, such as increased fat burning or muscle recovery.

What Temperature Works Best for Women?

For women, getting into ice-cold water (say, 1-4°C/33-39°F) is not the sweet spot; it's too much of a shock to the system. But don’t worry, you can still get all the benefits of cold exposure if you dial down the temperature to around 15-16°C (59-60°F). This is about 55°F, and it’s much easier for your body to handle.

At this temperature, you'll still activate those key physiological responses, like boosting norepinephrine (which helps with fat-burning and mood regulation) without sending your body into overdrive and causing unnecessary stress.

Why Women Handle Heat Better

It’s not all bad news, though. While your body might not love freezing temperatures, women are actually better at handling heat than men. When we’re talking about sauna use, for example, women can tolerate heat more effectively than men can.

Here’s why: Women have more body fat and tend to vasodilate (widen blood vessels) and vasoconstrict (narrow them) more efficiently to regulate body temperature. This means women’s bodies are great at absorbing heat without getting overwhelmed. Plus, we have more heat shock proteins, the little guys that help repair and protect cells from damage caused by stress. These proteins are activated in the sauna, helping to improve muscle glucose metabolism, increase blood flow to the brain, and maintain healthy blood pressure.

Should Women Use Saunas? Absolutely.

The sauna is a perfect stressor for women 10 to 15 minutes, 2 to 3 times a week can do wonders. Here’s what it’ll do for you:

Better cardiovascular health: Your heart and blood vessels get stronger and more responsive, which is vital as you age.
Improved blood glucose control: Your body will become more efficient at using glucose and fat for energy, helping to reduce fat storage.
Better blood flow and circulation: With consistent sauna use, you’ll improve your body’s ability to regulate temperature, keep your circulation strong, and avoid some of the health issues that come with aging-like blood pressure problems and muscle stiffness.

So, if you have access to a sauna, make it part of your routine. Your body will thank you.

The Key Takeaways

Cold plunges aren’t a one-size-fits-all solution-women should aim for temperatures around 15-16°C (59-60°F), not sub-zero.
Heat exposure (like saunas) works incredibly well for women and offers metabolic, cardiovascular, and muscle recovery benefits.
If you’re going for the cold plunge, listen to your body don’t go too extreme. Aim for moderate cold and use the experience to get the adaptive response your body actually needs.

Action Plan:

Cold plunge: Start with a 15°C (59°F) plunge for 2-3 minutes. See how your body responds.
Sauna: If you have access to one, try 10-15 minutes, 2-3 times a week. Track how you feel afterward more energy? Better recovery?
Supplement stack: Use SELF OBSESSED for an extra boost of energy and focus before your plunge, HEART OF STEEL for recovery, and THE NIGHT BEFORE for better sleep that night.

Challenge:

Next time you try the cold plunge or sauna, log how you feel before, during, and after. We want to hear from you. Drop us a message or reply back with your results. Let’s see if your body is adapting or if you’re just shocking it into submission!