Is Cold Therapy Healthy for Women?

In the last two years, cold plunges have quietly established themselves in weekly wellness routines. They’ve been spotted at luxury spas and have even paved their way to bathroom tubs and backyard baby pools — evidently, this ancient ritual has been revived and rebranded as a modern cure-all for stress, inflammation, and everything in between.

Beneath the chatter, however, lies a truth that has largely been overlooked. Much of the science behind cold exposure therapy was never centred on women’s physiology, nor did it fully account for its effects on hormones, metabolism, and the nervous system. While cold plunging may still offer benefits, it may be time to reconsider whether this particular chill is truly meant for you — especially if you are a woman.

Cold plunge & its benefits

“A cold plunge means sitting or immersing your body in very cold water, usually 8–15°C, for a short time — anywhere from 30 seconds to 3 minutes,” explains sports physiotherapist, Dr Adnan Badr. “Lately, cold plunging has surged in popularity largely thanks to athletes using them for recovery and the energising effects.”

The practice is hardly new, however, nowadays, with fitness culture booming, Dr Badr believes that this old practice has found a bigger audience. “Its popularity has surged due to increased visibility on social media, endorsements by athletes, and growing interest in biohacking and recovery-based wellness practices. The appeal lies in its promise of faster recovery, mental resilience, and overall vitality,” adds Dr Archana Batra, dietitian and certified diabetes educator.

What they don’t tell you

While cold plunging has a plethora of benefits, ranging from reducing muscle soreness and inflammation to improving blood circulation to stimulating the nervous system, the research into this ancient tradition, especially for women, is still ongoing.

“When a woman enters cold water, the body perceives it as a stressor. This activates the sympathetic nervous system, triggering a surge in stress hormones such as cortisol and adrenaline,” says Dr Batra. “While short-term stress can be beneficial, repeated exposure may disrupt hormonal balance, particularly in those already dealing with hormonal concerns like irregular cycles, PCOS, thyroid issues, or chronic stress.”

From a hormonal perspective, frequent cold plunging can suppress reproductive hormones if the body perceives it as excessive stress. Women, being more sensitive to energy deficits and stress, may strain their system further without adequate nutrition and recovery. “If you’re already tired, under-eating, or overtraining, cold plunging can add to stress rather than aid recovery,” warns Dr Badr.

Another factor to consider is cardiac health, as cold water can cause sudden vasoconstriction and a spike in heart rate and blood pressure, leading to dizziness or palpitations. The experts believe that for women with underlying heart conditions, anaemia, or low blood pressure, this sudden shock can be risky and, therefore, shouldn’t be taken lightly.

Is it really that harmful?

Cold plunges are not inherently ‘bad’ for women, but they are often overprescribed without considering individual physiology. Dr Badr warns that daily plunges, combined with intense exercise, poor nutrition, or high stress and sleep deprivation, can be harmful, making it essential to listen to your body’s signals.