Are Cold Plunges “Bad” for Women? What the Evidence Actually Says
Viral clips oversimplify. It’s not “women shouldn’t plunge,” it’s picking the right temperature, dose, and context.
Medically reviewed by Dr. Amy Price Neff, Founder of Mindstream Integrative Medicine in Nashville, TN and medical advisor to Framework.
Our bodies thrive on small, regular bouts of heat and cold.
It’s the kind of controlled stress that trains our cardiovascular, metabolic, and nervous systems to respond and recover. That’s the core of Framework’s approach, and it’s backed by decades of peer-reviewed research. Frequent sauna use has been associated with markedly lower rates of cardiovascular and neurological disease, and cold exposure has well-documented effects on alertness, mood chemistry, and inflammation.
These benefits stem from smart practice and consistency, not extremes.
Lately, a wave of posts has claimed cold plunges are “bad for women.” The evidence doesn’t support that blanket statement.
“The science does not support the idea that women should stay out of cold water. It supports the idea that we need to understand physiology and context—especially when working with the nervous system.”
Women are not a monolith; physiology shifts across the menstrual cycle and through peri/menopause, which argues for personalization, not prohibition. We’re guided here by scientists who study this daily: Dr. Stacy T. Sims, PhD on how women’s physiology responds to heat and cold, and Dr. Susanna Søberg, PhD on dosing, timing, and the nervous system’s role. What follows is meant to help you tailor your cold practice safely and sensibly.
What the evidence supports
At Framework, heat and cold are a paired practice. Cold gives you a teachable stress signal while heat delivers a steady cardiovascular workload. Used in contrast, they train calm under pressure and heart-health capacity—an interplay that builds the most reliable foundation for your health.
Cold plunge
Within minutes, cold spikes noradrenaline and dopamine (focus, drive) and triggers the cold-shock reflex—the moment most people feel in the first 30–60 seconds. With practice and slow nasal breathing, that arousal settles and you build vagal control (a steadier, faster calm-down). Regular exposure is also associated with lower cortisol over time, brown-fat activation (metabolic burn), and lower inflammatory markers tied to recovery. The goal isn’t extremes. It’s a repeatable dose your system adapts to.
Traditional sauna
Where cold is an acute “alert” stimulus, heat is a sustained cardiovascular workout: heart rate up, vessels open, plasma volume expands, sweat clears heat. Mechanistically, heat sessions reduce stress hormones (cortisol), boost heat-shock proteins tied to cellular repair and immune support, and can increase growth hormone acutely—all of which help explain why many people sleep better after heat. Dose matters, but the picture is remarkably positive.
Traditional vs. infrared, in brief: Traditional sauna reaches higher ambient temps and steam for a stronger thermal load (what we run at Framework ~190°F). Infrared sauna uses radiant heat at lower room temps. (Hat tip: Sims’ summary on heat modalities.)
Why the viral “bad for women” claim falls apart
A blanket “bad for women” claim isn’t supported by evidence or by experts who study this daily. What we do see is mixed data on narrow recovery outcomes in sport; that is not evidence of harm.
As Søberg and Sims both emphasize, the right approach is personalization—temperature, time, timing, and life stage—rather than prohibition.
Physiologically, cold creates an acute stress response (the “cold-shock” moment), most intense in the first minute. With gradual practice, breathing steadies, the nervous system adapts, and the response becomes easier to manage. Critically, benefits do not require extreme cold: water in the 10–15°C / 50–59°F range is sufficient, and 55–60°F is a smart, sustainable start for many women.
Women aren’t a monolith.
Cycle phase can change how cold feels: follicular is often more resilient; late-luteal can feel harsher. Choose the warmer tub or shorten time. In peri/menopause, many report relief from temperature swings when sessions are short and calm. Match the timing to goals (e.g., keep intense cold after cardio or on non-strength days if hypertrophy is a priority), and skip plunges with red-flag health conditions unless cleared by a clinician.
The stronger, safer takeaway: Don’t ban cold—dial it. Start warmer, keep it short, build slowly, then adjust by feel.
How to tailor cold exposure
These are general guardrails—not medical advice. If you’re pregnant, have uncontrolled hypertension, known cardiovascular disease, or severe Raynaud’s, talk with your clinician first.
Begin in the “gentle” band. Most first-timers do well starting around 55–60°F (12–15°C) for 1–2 minutes. The goal is a calm first minute—not white-knuckling—and a smooth warm-up afterward.
Master the first minute. Shoulders down. In through the nose, out longer than you inhale. You’re training your response, not your pain tolerance.
Time it to your training goals. If muscle growth is your priority, keep intense cold after cardio or on non-strength days; if mood or focus is the aim, try a short, warm-start dip when you naturally feel good.
Let your cycle guide the dial. “In the first half of the cycle—the follicular phase—women often feel strong…In the luteal phase, the same protocol may feel overwhelming,” Søberg says. The luteal phase (often boasting a slightly higher baseline core temp) may call for the warmer tub or a shorter stay. If late-cycle cold feels harsher, that’s good data. Adjust and try again another day.
Menstruation (Days 1–4). Many feel fine at the usual start band. Leep sessions short and calm.
Follicular (Post-menses through ovulation). Often the most resilient window. It’s okay to lengthen slightly or step down a few degrees if it feels good.
Ovulation. Stay in your normal band. Avoid “testing limits.”
Luteal (Pre-period). Choose the warmer tub (55–60°F) or trim time. Higher baseline core temp can make cold feel harsher.
Peri/menopause. Many report fewer hot-flash swings and better sleep when they keep sessions short and start warmer. Focus on slow exhales and progress in small steps.
Why Framework is a safer place to experiment
We built for fine-grained control: multiple cold stations at ~40°, 45°, 50°, 55°, and 60°F let you start warmer and progress in small, confidence-building steps. Temps are posted; staff are on hand to coach breathing, pacing, and warm-up; electrolytes and warm recovery options are close by. Safety beats heroics here, every time.
If you want the deep dive on why this works, our Science page aggregates the peer-reviewed research behind heat and cold, from the cardiovascular and brain-health correlations with sauna to the neurotransmitter and inflammation effects of cold. It’s a helpful companion if you like to see the receipts.
There isn’t credible evidence for a one-size-fits-all warning that cold plunges are “bad for women.” The better frame is dose, temperature, timing, and you. Start warmer. Go shorter. Build slowly, one session at a time. Listen to your body—and to qualified clinicians, not viral clips.
Frequently Asked Questions
Is 55°F really a good starting temperature?
Often, yes—and anything at 60°F or lower is sufficient to deliver benefits. You’re not “cheating” if warmer feels right for your body today. If 55° feels easy, lengthen time or step down to 50°. As you go colder, go shorter. (For reference, Andrew Huberman often plunges at ~55°F.).
How often should I plunge as a beginner?
1–2 times per week is plenty to build familiarity. Consistency beats intensity.
Do I need to avoid cold at any point in my cycle?
You don’t have to. If late cycle feels more stressful, pick a warmer tub or trim your time. Comfort is the signal.
What about perimenopause or menopause?
Many women report relief. Begin on the warmer side, breathe slowly, and progress gradually.
When should I skip cold?
If you feel ill or extremely fatigued—or have conditions where cold stress could be risky—sit it out and talk with your clinician.
Expert Sources & Further Reading
Dr. Stacy T. Sims, PhD. Exercise physiologist focused on sex differences; summaries on heat modalities and female thermoregulation.
Dr. Susanna Søberg, PhD. Cold-exposure researcher; cycle-aware recommendations and nervous-system framing.
Dr. Amy Price Neff, MD. Medical advisor to Framework.
