Are ice baths beneficial to women?

From charity ice bucket challenges to ice baths in sport, we’ve toyed with cold immersion for a long time. In fact, ice baths, or cold water immersion (CWI), has been documented as far back as 3,500 BCE.

After thousands of years, then, what have we learned about the effects of CWI on human physiology?

Are ice baths actually good for humans?

First, let’s look at the research that’s out there. When it comes to scientific evidence, not all are created equal. Smaller studies and expert opinions on CWI sit on the lower end of the scale. The gold standard? Systematic reviews and meta-analyses. These pull together results from lots of studies (not just one)  to give a clearer, more reliable picture. Basically, the more studies and people involved, the stronger the science.

In 2025, some researchers published a systematic review and meta-analysis on CWI of eleven studies, with results from 3,177 participants. So, what did they find?

There may be some benefits, like reduced stress about 12 hours after CWI. There may be benefits for sleep quality and quality of life, too. But, the evidence for these benefits are still not convincing. There is also inconclusive evidence about CWI’s impact on the immune system and mood. In fact, the researchers flagged a potential short-term increase in inflammation after CWI. It’s also worth noting that only one study included women. 

In short, the findings were mixed, and more high-quality research is needed to know for sure.

Are there specific benefits of ice baths for women?

The question is often asked lately, but with such mixed data, it’s difficult to know if there are risks and benefits specific to women. One small study looked at the differences of short term cold exposure in men and women and found that glucose, leptin (a hormone that regulates energy management), adiponectin (a hormone that has a metabolic role), and fT3 (a thyroid hormone) were higher in women than in men after cold exposure.  This may suggest that there was a difference in hormonal responses, but what this means for everyday health is still unclear. More high-quality studies are needed to confirm if there are differences and the impact of these.

Another very small study found that, due to a lower metabolic rate and reduced blood flow to limbs, women generate less internal heat and struggle more to maintain warmth in challenging conditions. This aligns with the current scientific research out there on cold exposure and gender differences.

Watch the lowdown from Dr Dinesh

The verdict? It's unclear and still being researched. But if you’re a keen cold plunger, it’s best to speak with your healthcare professional to ensure it is right for you.  

Are ice baths safe in pregnancy?

A 2025 paper explored the idea of cold water swimming in pregnancy. The authors concluded that there isn’t enough evidence to make recommendations. That said, they did highlight the importance of water safety, having access to medical attention, and accessing clean water to avoid water-borne illness. Of course, every pregnancy is different. Before diving in (literally), it’s best to chat with your obstetrician, midwife, or general practitioner to see what’s right for you.

How to use ice baths safely

Ice baths can cause brief physiological stress on the body. If you have any medical conditions, or have any doubts, talk to your general practitioner first to see whether ice baths, or CWI, is safe for you. 

Alternatives to ice baths

The general idea behind ice baths is cold immersion of the body, whether it be in ice or cold water. Some alternatives to ice baths could be just a cold shower or a bath in cold water. Cold water swimming is also another option, provided that it's done in a safe environment with water that will not carry a high risk of water-borne illness.

The bottom line

Research design in itself is a complex science. The right research question for the right population and the right number of people is a cornerstone of good research design. 

But, with ice baths, the evidence is mixed. While there may be some benefits, there may also be some concerns like inflammation increasing in the short term. When it specifically comes to women and ice baths, more large studies are needed in this specific population to make better conclusions. This is important, noting the physiology of a woman, which may respond slightly differently to a man.

An example of a large study is the Global Biobank Meta-analysis Initiative (GBMI), which gathers analyses of 14 diseases from 23 biobanks across the world, making up more than 2.2 million participants. That's big! Here, we can make conclusions with more confidence.

With ice baths, we are not there yet.

Having said that, if there is no harm in something and it makes you feel good, there’s value in that. We’ve known the power of the placebo effect - which does have good research - for a long time so if an ice bath gives you comfort, go for it, as long as it is safe for you.

Reviewed by the Healthylife health team September 2025.