Why Women Need a Different Approach to Cold Plunging and Saunas

Cold plunging and infrared saunas have become popular wellness hacks for their physical and mental health benefits. But what many women don’t realize (myself included!) is that we should be approaching these therapies differently than men.

I hadn’t fully appreciated this until I listened to a recent podcast where Dr. Stacy Sims was interviewed by Mel Robbins (Episode 275). Dr. Sims explained that much of the research around cold exposure has been based on men. Because of our unique physiology—especially our hormonal cycles—we often need to adjust our approach to see the best results.

Hearing this inspired me to do a deeper dive into the science behind it, and it really shifted how I view these practices. So, if you're a woman interested in cold plunging or infrared saunas, it's worth knowing how these therapies might impact your body differently, and how you can adjust your routine to get the most out of them.

Cold Plunging: A Customized Approach for Women

One thing that surprised me was learning that women's bodies actually handle exposure differently from men's. Women often have a bit more body fat and a different muscle-to-fat ratio, which can help us regulate blood flow more efficiently. Plus, our stress response to cold exposure is naturally more balanced. While men tend to experience a big adrenaline spike, women produce more norepinephrine – a mood-boosting neurotransmitter – without the same level of stress.

For women who are not menopausal, hormonal fluctuations throughout the menstrual cycle can impact how the body responds to cold plunging. For example:

• Follicular Phase (Pre-Ovulation): You may feel more resilient to the cold and can possibly tolerate longer plunges or colder water.

• Luteal Phase (Post-Ovulation): Higher progesterone levels can raise core body temperature, making cold exposure feel more intense. During this phase, you might find it harder to tolerate colder temps or longer sessions.

  
  

And here's the thing: a lot of what you see on Instagram—plunging into tubs packed with ice cubes—might not actually be the best approach for women. That kind of extreme cold can spike cortisol, and depending on where you are in your cycle—or if you’re postmenopausal with naturally higher stress sensitivity—it may do more harm than good.

What’s more helpful is looking at how your hormones shift throughout the month and adjusting your cold exposure accordingly. Here's a simplified breakdown to consider:

Cold Plunging & Your Cycle: When to Chill and When to Skip

Cold plunging isn't bad for women, but when, how, and how cold matters. The goal is to work with your body, not against it. And remember, your readiness can change depending on stress levels, sleep, and where you are in your cycle.

When I first started cold plunging, I thought colder meant better. I was getting into water that was 50°F or even colder. I kept a journal to track everything—temps, time, sleep, mood—and while I noticed benefits, I also found myself dreading it. Some days, it felt like a mental tug-of-war just to get in.

Once I came across the research, it was a game-changer. I realized I didn’t need to go to extremes to see results. After adjusting the water to around 55°F, everything changed—I actually started looking forward to my plunges. It felt more sustainable and easier to fit into my routine. And guess what? The benefits were the same: better sleep, faster recovery, and more mental clarity—without the dread.

Practical Cold Plunging Tips for Women:

• Keep It Manageable: Aim for water in the 50-59°F range. You don't need to suffer through freezing temps to get results.

• Keep It Short: 2-5 minutes per session, a few times a week, is enough to start seeing benefits.

• Track Your Cycle: If you're not post-menopausal, notice how your tolerance changes throughout the month. You might find you're more comfortable with cold exposure during certain phases.

• Listen to Your Body: Keeping a journal to track your mood, energy, sleep, and stress levels can help you understand how your body adapts.

• Focus on Your Breathing: Slow, nasal breathing helps reduce the body's natural fight-or-flight response, making the whole experience less stressful.

  
  

Infrared Saunas: Harnessing Heat for Women's Health

If you're more of a heat lover, you'll probably appreciate the benefits of an infrared sauna. I've found that, over time, my body started sweating at a lower temperature and faster than when I first started using the sauna. My body is adapting and becoming more efficient at regulating temperature. It's a great way to relieve stress, ease muscle tension, and just take a moment to reset.

We’ve heard similar feedback from clients. One long-time client recently started adding a 20-minute sauna session after her weekly 2-hour massage, and she told us she slept like a baby that night. It's incredible how small additions to your routine can make a big difference in how you feel, especially regarding rest and recovery.

For women who are still cycling, infrared saunas can help balance hormones and reduce stress. During the luteal phase, when you might feel more sluggish or stressed, spending time in the sauna can help increase blood flow, ease muscle tension, and promote relaxation.

Key Benefits for Women:

• Menstrual Symptom Relief: Heat exposure can help reduce cramps and ease PMS-related tension.

• Menopausal Support: Regular sauna sessions can help with hormone balance, reduce hot flashes, and improve sleep quality.

• Improved Skin Health: Sweating helps flush out toxins and leave your skin looking clearer and more radiant.

• Enhanced Recovery: The deep, penetrating heat reduces muscle soreness and supports faster recovery, which is helpful whether you're dealing with workout soreness or everyday stress.

Combining Therapies: Contrast Therapy for Enhanced Benefits

If you're ready to take your wellness to the next level, try combining cold plunges and infrared sauna. Contrast Therapy can improve circulation, reduce muscle soreness, and promote a deeper sense of calm.

Personally, I've found that combining the two—starting with the sauna and followed by a quick cold plunge—has been amazing for my body. Not only do I sleep more deeply, but I feel calmer and more grounded throughout the day. It's one of the simplest ways I've found to reset my body and mind.

Suggested Routine:

1. Start with Infrared Sauna: 15-20 minutes to relax muscles and open blood vessels.

2. Cold Plunge: 2-3 minutes to reduce inflammation and boost mood.

3. Repeat Cycle: Doing multiple rounds of contrast therapy in one session can enhance the benefits. Just be sure to end with a cold plunge to lock in those effects and boost your metabolism.

   
   

Conclusion

Ultimately, every body is different, and these therapies might not be a perfect fit for everyone – and that's okay. The important thing is to listen to your body, track your progress, and adjust as needed. If you’re just starting out, try keeping a journal to track your sleep, recovery, mood, and stress levels. It’s a great way to understand how your body responds and what’s working best for you.

At Bull City Soles, we're here to support you on your wellness journey, whether that means embracing the cold, soaking up the heat, or finding the perfect balance of both. Ready to give it a try? Book your session today and experience the difference!