Cold plunges are making waves for their ability to contribute to enhanced longevity. But beneath the surface, there’s a surprising twist – the way your body reacts to the cold might depend on something you haven’t considered: your biology. Men and women don’t just feel the cold differently – they actually respond to it in fundamentally different ways.

What is cold plunging and what are the benefits?

Cold plunging, also known as cold water immersion, involves submerging the body in cold water – typically between 40–59°F – for a short period of time. This practice activates the body’s stress response in a controlled way, triggering a cascade of physiological benefits. Regular cold plunging has been shown to reduce inflammation, boost circulation, support immune function, and elevate mood by increasing dopamine and norepinephrine levels. It can also enhance recovery after exercise, improve resilience to physical and mental stress, and may even promote better sleep and metabolic health over time.

Gender-specific benefits

• Men: Tend to experience more profound boosts in norepinephrine, testosterone, and metabolic rate.
• Women: Often see more modulation of cortisol and parasympathetic tone (rest-and-digest response).

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Women tend to be more sensitive to cold exposure, and frequent or overly intense plunging may disrupt hormone balance or affect menstrual cycles if not done mindfully. Cold therapy can also temporarily suppress thyroid activity, which may be more significant for women with borderline thyroid function. Because of these differences, women may benefit more from slightly warmer temperatures while men often tolerate and benefit from colder ranges. That said, check out the best practices: 

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Women typically benefit from cold plunging at temperatures between 50–59°F, while men may tolerate and respond well to colder ranges around 39–50°F. The optimal routine depends on your specific goals, but in general, aim for 2–5 minutes per session, 2–5 times per week for the best results without overloading your system.

Important practices post cold therapy session:

Always rewarm after plunging using:

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• Movement (walk, jump, breathe)
• Saunas or warm showers
• Nourishing foods or teas

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Individual responses vary, so track your energy, sleep, and hormone symptoms to dial in what works best for you!