You’ve heard all about the benefits of cold immersion—reduced inflammation, improved recovery, enhanced mental resilience. But here’s the thing: most cold therapy research is based on men.
At Ice Works Bath Co, we’re here to set the record straight. Women respond to the cold differently. From hormonal fluctuations to thermoregulation, female physiology plays a major role in how the body adapts. Understanding these differences is key to getting the most out of your cold immersion practice. Let’s dive in.
How The Cold Affects Women Differently
1. Women Lose Heat Faster Than Men
A study published in The Journal of Applied Physiology found that women’s core temperatures drop more quickly, which can lead to earlier cold stress responses.
Why? Body composition. We women typically have a higher surface-area-to-mass ratio and more subcutaneous fat, which insulates the body but doesn’t necessarily prevent heat loss. That means shivering kicks in sooner, and the body works harder to stay warm.
What does this mean? You might need shorter sessions or a more gradual cold adaptation process to maximize benefits without excessive stress on the female body.
2. Hormones
Cold immersion doesn’t feel the same every day, and hormones are a big reason why.
– During the follicular phase estrogen is higher, meaning women tend to feel stronger, recover faster, and tolerate cold exposure better.
– In the luteal phase progesterone rises, increasing core body temperature. This can make cold exposure feel more intense, with a heightened stress response.
Dr. Stacy Sims, an expert in female physiology, emphasizes this in her research: “Women should adjust their cold exposure based on their cycle, using shorter or less intense sessions when progesterone is high.”
Here’s what you need to know: Cold therapy can be optimized around your cycle for better performance and recovery. Track how your body responds throughout the month and adjust accordingly.
3. Cold Water Can Boost Brown Fat Activation in Women
Brown fat burns energy to generate heat, and cold exposure activates it. Research suggests that women may have an advantage here. A study published in The Journal of Clinical Investigation found that women’s brown fat is more active than men’s, meaning cold exposure could offer a greater metabolic boost for fat burning and energy regulation.
Optimizing Cold Immersion for Women
Cold therapy works best when used with the right strategy. Here’s how to make it work for you:
Time it right: Adjust your sessions based on your cycle. Longer and colder when estrogen is high, shorter and gentler when progesterone is up.
Ease in: Women may need a longer adaptation period. Start with shorter immersions (1-2 minutes) and work your way up.
Listen to your body: If your stress levels are high, cold immersion might not be the right recovery tool that day. Use it intentionally rather than forcing it.
Pair it with breathwork: Controlled breathing lowers the stress response, helping women stay in the cold longer without overloading the nervous system.
Warm up naturally: Let your body reheat gradually after a session. Avoid jumping straight into hot showers, which can reduce brown fat activation.
Cold immersion is for everyone, but how you use it matters. Women experience cold differently from men, but with the right approach, it can be a game-changer for resilience, recovery, and overall health.
At Ice Works Bath Co, we’re not just about building the safest, compliant, and most beautiful and effective cold tubs on the market; we’re here to help you get the most out of them. Whether you’re looking to optimize performance, improve recovery, or simply build mental toughness, we’re here to help.
Know a woman who practices cold immersion? Share this post with her so she can maximize the benefits of cold exposure.
