As cold plunging becomes a wellness trend embraced by athletes, biohackers, and recovery seekers alike, confusion is rising—especially when it comes to women.
Can women really benefit from cold exposure? Is it OK in all phases of their cycle? How about Menopause?
The short answer: YES, women absolutely can and should cold plunge—with the right approach.
Let’s clear the cold air and break down the facts.
Women Are Built for the Cold—With the Right Strategy
Dr. Susanna Søberg, a globally respected metabolic scientist and founder of the Thermalist Method®, is setting the record straight: “Women are not too sensitive for cold plunging. They just need tailored guidance.”
Misconceptions have spread fast online, with claims that cold water immersion is dangerous for women because of hormonal fluctuations. But according to the latest science, those claims simply don’t hold water.
The truth is: women do respond differently to cold—but that doesn’t mean they should avoid it. It just means they need to listen to their body and adapt accordingly.
Timing Matters: Cold Plunging with the Menstrual Cycle
Hormonal shifts can influence how the body handles cold. In the follicular phase (the first half of the cycle), women typically feel stronger and more resilient. That’s often the best time for longer or colder immersions—up to 4 minutes.
During the luteal phase, cold sensitivity may increase, and the same protocol could feel more intense. That’s when a shorter plunge—say 1-2 minutes—or even a cold shower might be the smarter move. It’s not about skipping the plunge. It’s about adjusting for balance and recovery.
Cold Doesn’t Have to Be Extreme
Here’s a comforting fact: You don’t need to dive into icy water to unlock the benefits of cold therapy. Even water around 15°C delivers powerful results—from reduced inflammation and improved circulation to mental clarity and better metabolic function.
If you’re well-acclimated and prefer colder plunges, go for it. But it’s consistency, not extremity, that creates transformation.
But What About Cortisol?
Some worry that cold plunging raises cortisol—a stress hormone—especially in menopausal women. And yes, cortisol can spike during the first few exposures, but that response fades quickly with adaptation.
In fact, over time, regular cold plunging helps regulate cortisol levels, improving your baseline stress response. As the body adjusts, cold exposure triggers the parasympathetic nervous system, flooding the brain with feel-good chemicals like dopamine, oxytocin, and norepinephrine.
Translation? Less stress, more calm. Sharper focus. Better mood. And yes—enhanced metabolic health.
What the Science Really Says About Women & Cold
While most research on cold therapy has focused on men, that’s beginning to change. Studies and real-world examples now show:
- Elite female athletes are more likely to use cold plunging as part of their recovery routines—and they tend to outperform those who don’t.
- Cold sensitivity does vary—on average, women shiver at slightly higher temperatures than men. But that doesn’t mean they’re less capable. It just highlights the need for a personalized approach.
- Regular cold exposure improves tolerance. Even a single session can make a noticeable difference.
Plus, the body has two key defense mechanisms: insulation (reducing heat loss) and thermogenesis (generating heat). Women tend to have stronger insulation thanks to subcutaneous fat, while men tend to produce more internal heat through muscle and brown fat. But both can adapt and thrive with the right practice.
Health Benefits Specific to Women
Cold therapy isn’t just about mental grit—it delivers real, measurable results for women across several key areas:
- Thyroid Health: Cold immersion helps balance thyroid function by recruiting brown fat. It’s been shown to support both hypo- and hyperthyroid conditions without disrupting healthy thyroid activity.
- Metabolism & Insulin Sensitivity: Cold plunges help regulate insulin and leptin levels. Women who participate in winter swimming routines have seen improved insulin sensitivity and healthier metabolic markers.
- Fat-Burning & Body Composition: Cold immersion triggers a shift from glucose burning to fat burning. Over time, this supports leaner body composition and improved energy regulation.
Empowered, Not Fragile
Women aren’t too fragile for cold water. They’re adaptable, resilient, and fully capable of using cold therapy to elevate their physical and mental well-being. The key is listening to your body, understanding your cycle, and approaching cold with intelligence, not intensity.
At Floatation Sanctuary, we believe in recovery methods that respect your biology and empower your journey. Whether you’re preparing for a competition or just looking to boost your health, cold therapy is a powerful ally—for everybody.
Ready to take the plunge?
Experience the benefits for yourself with our cold therapy sessions, designed to support recovery, resilience, and revitalisation.
