Debunking Cold Plunge Myths for Women

Jono Blodgett
4 days ago
4 min read

Unless you've lived under a rock for the past couple years, cold plunging is so hot right now! And if you've followed me at all, you know I'm all about the ice bath. From Instagram reels of ice baths to gym-goers competing over who can withstand freezing water the longest, cold plunging is cementing itself as a wellness necessity. But with popularity comes a flood of misinformation, and unfortunately, women often find themselves at the center of these unhelpful myths.

Claims like "women are too sensitive for ice baths" or "hormones make cold exposure risky" have begun to circulate, leaving many women unsure if they should even give it a try. If you've heard this advice and wondered whether cold plunging is for you, you're not alone.

Dr. Susanna Søberg, a world-leading metabolic scientist, has been at the forefront of global research on heat and cold exposure. According to her, the idea that women should avoid cold exposure is completely unfounded.

"WOMEN ARE NOT TOO SENSITIVE FOR COLD PLUNGING. WHAT WOMEN NEED IS NUANCED GUIDANCE ON HOW TO USE COLD THERAPY EFFECTIVELY AND SAFELY TO TRIGGER A CASCADE OF HEALTH BENEFITS." – Dr. Susanna Søberg

But where does this controversy even come from? Let's set the record straight with a mix of science, insight, and practical advice tailored for women who want to take the plunge.

Why Women Can Cold Plunge

Spoiler alert: cold plunging isn’t just safe for women; it’s beneficial. However, the secret to reaping the rewards lies in understanding your body and adjusting your routine based on your physiology.

For instance, hormonal fluctuations throughout the menstrual cycle can change how cold immersion feels. "The science does not support the idea that women should stay out of cold water," says Dr. Søberg. "It supports the idea that we need to understand physiology and context, especially when working with the nervous system."

Women may experience varying cold tolerance depending on which phase of their cycle they’re in. But this doesn’t mean stopping altogether; it just means making small tweaks to your approach.

Cold Plunging and the Menstrual Cycle

Dr. Søberg recommends tailoring your routine to complement the ebbs and flows of your body’s hormones.

Here’s how you can use your cycle as a guide:

Follicular Phase (Day 1–14)

This is kick-off week for your menstrual cycle, and it’s prime time for more intense cold plunging. You’ll likely feel strong and resilient, making this phase ideal for 1–4 minute immersions.

Luteal Phase (Day 15–28)

Cold tolerance can be lower during the luteal phase, so adjustments are key. Swap long ice baths for shorter, gentler immersions (1–2 minutes) or cold showers. The idea isn’t to skip the practice but to align it with what feels sustainable for your body in those weeks.

It Doesn’t Have to Be That Cold

Another myth that frequently makes the rounds is that colder is always better. Even though I like my ice bath around 38°F, not everyone needs it that cold. Water at 55-59°F provides the full suite of health benefits, including better metabolism, reduced inflammation, and improved mental clarity. If you’re more experienced or enjoy colder temperatures (like me), feel free to go for it, but don't feel pressured to start with an extreme plunge.

But What About Cortisol?

One concern often raised is the temporary spike in cortisol during cold therapy. Some claim this is harmful, particularly for menopausal women. To this, Dr. Søberg responds, "The initial cortisol rise is temporary. With adaptation, cold immersion actually builds resilience, balances your stress response, and enhances metabolic health."

Here’s the science behind it:

Initial Phase: Newbies may see a short-term cortisol spike due to the anticipation and novelty of the experience. This is temporary as your body adjusts.
Adaptation Phase: Regular practice leads to lower baseline cortisol levels over time, better stress regulation, and a stronger parasympathetic response. This is when the magic happens!

Once you get past the initial “cold shock,” the body activates what’s known as the diver’s response, a reflex that stimulates the parasympathetic nervous system. This triggers the release of feel-good chemicals like dopamine, oxytocin, and noradrenaline. These compounds can:

Calm your mind.
Improve your focus.
Boost your metabolism.
Lower inflammation while strengthening immunity.

Rather than depleting you, regular cold therapy builds resilience and helps regulate your stress response over time. Who doesn't want that?

The Takeaway

I've helped to coach hundreds of women through their first ice bath and have heard from countless that they loved the benefits they felt. Cold plunging, when done correctly, is not harmful but deeply rewarding for both men AND women. The key is in tailoring the practice to your unique needs and physiology.

Whether you’re biohacking your way toward peak performance or just looking for a mental reset, here's your permission slip to suit up (or strip down), and get into the cold water.

And remember, cold therapy doesn’t have to be a one-size-fits-all experience. If the standard advice doesn’t work for you, customize it. Take the plunge into ice baths or cold showers on your terms, and trust your body to tell you what it needs.

Dr. Søberg puts it best:

"In the first half of the cycle, the follicular phase, women often feel strong, resilient, and capable of longer or colder immersions. In the luteal phase, the same protocol may feel overwhelming. That’s not a reason to stop, it’s a reason to adjust."

Cold Therapy for the Courageous

Are you ready to challenge the myths and make cold plunging work for you? Start with a gentle practice and gradually build confidence. Remember, it’s about intelligent application and your comfort, not outdated fear.

Whether you're a seasoned ice bather or just starting, share your cold therapy stories in the comments! I’d love to hear how you’re using cold therapy to transform your health and mindset.

If you’re intrigued and want to experience the invigorating rush of an ice bath for yourself, click here to learn more about how I can bring the sauna and ice bath experience right to your doorstep!

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