Why Cold Plunging Isn’t Bad for Women (and Might Be Exactly What Your Body Needs)
If you’ve been anywhere near wellness TikTok or Instagram lately, you’ve probably heard it: “Cold plunging is bad for women’s hormones.”
Cue confusion. Cue eye-roll. Cue a thousand “what now?” moments.
Because for many of us, the cold plunge isn’t just a trend, it’s part of how we reset, reconnect, and feel alive again. So when a headline says it might mess with your hormones, it’s normal to pause. But before you ditch the tub and cancel your next Fire & Ice session, let’s talk about where that idea came from, what the science actually says, and how women can safely reap all the benefits of cold plunging without hurting their hormonal health.
Where the “Cold Plunges Are Bad for Women” Idea Started
The viral soundbite came from Dr. Stacy Sims, an exercise physiologist known for advocating women-specific training. Her message was simple but got twisted online: extreme cold exposure — think 10 plus minutes submerged in freezing water — can create a large stress response that might be too much for women during certain phases of their cycle.
That’s not the same as saying cold plunging is bad for women.
What she meant was that women shouldn’t copy long, aggressive plunge protocols often designed for men who are doing them for performance stress adaptation. In other words: 10 minutes in icy water every single day? Probably not ideal. But short, intentional cold exposure that’s consistent and respectful of your body’s natural rhythms? That’s a totally different story.
The Science We Do Have — and It’s Mostly Good News
Research is still catching up when it comes to female physiology, but here’s what we know so far:
1. Short cold exposure can improve mood and lower stress.
Cold immersion triggers the release of norepinephrine and endorphins, chemicals that help regulate stress, boost alertness, and elevate mood. A 2023 survey of more than 1,000 women who swim in cold water regularly found that nearly half reported improved anxiety and mood during their menstrual or menopausal cycles.
2. Cold plunges support inflammation control and recovery.
Short bursts of cold constrict blood vessels, then widen them again once you warm up, improving circulation, flushing out waste, and reducing inflammation. For women dealing with muscle soreness, joint tension, or general fatigue, this can feel like a reset button.
3. It may support hormonal balance, not harm it.
Contrary to viral fears, consistent, moderate cold exposure doesn’t “wreck” hormones. In fact, it helps regulate the stress hormone cortisol when used wisely, which can support progesterone balance and overall hormonal harmony over time.
4. The key variable: duration and timing.
Most studies and anecdotal reports that raised concern involved long plunges (five to ten minutes in very cold water) or frequent daily exposure during the luteal phase of the menstrual cycle, when women’s bodies are already slightly warmer and more sensitive to stress. For most women, 1 to 3 minutes a few times per week in 45-55 °F water is beneficial, not harmful.
How to Cold Plunge the Smart, Supportive Way
- Start small.
Begin with 30 seconds to 2 minutes. The benefits come from consistency, not intensity. - Know your cycle.
You may feel stronger and more resilient during your follicular phase (the week after your period) and prefer shorter, gentler plunges in your luteal phase (the week before). - Don’t plunge immediately after heavy lifting.
If muscle growth is your goal, wait at least 3 hours post-workout to avoid blunting adaptation. - Breathe through it.
Deep breathing keeps your nervous system calm and your body in control. - Listen to your body.
Shivering uncontrollably or feeling dizzy means it’s time to stop.
At Altered States Wellness, our Fire & Ice experience combines infrared sauna with a guided cold plunge protocol giving you the recovery and resilience benefits without over-stressing your system.
What You Might Notice When You Plunge Regularly
Women who plunge consistently report:
- Improved energy and focus
- Brighter mood and less anxiety
- Fewer PMS or perimenopause symptoms
- Better sleep and faster recovery
- That unmistakable post-plunge “alive” feeling that lasts all day
These results aren’t from extreme exposure — they’re from consistent, intentional practice that teaches your body how to adapt and thrive.
The Bottom Line: Cold Plunging Isn’t the Enemy
The real takeaway? The cold isn’t the problem. Misusing it is.
When practiced with respect for your body’s rhythm and biology, cold plunging can actually support your hormones, your nervous system, and your mental health. It’s not about proving how long you can stay in; it’s about creating a moment of calm strength, teaching your body resilience, and leaving the tub feeling grounded, confident, and more connected to yourself.
So yes, cold plunging can be amazing for women. You just have to do it your way.
Ready to try it for yourself? Join us for a Fire & Ice session at Altered States Wellness and discover what the right kind of cold can do for your body, mind, and hormones.
*We are not medical professionals, and the information provided in this blog and podcast is for informational purposes only. Wellness practices mentioned should not be used as a substitute for professional medical advice, diagnosis, or treatment. Always consult with your doctor or a qualified healthcare provider if you have any questions about your health.
