Cold Tubs: Why Men and Women May Need Different Temps to Get the Benefits

Britt Ringstrom
May 9
3 min read

Cold plunges have officially made their way from us humans of the "North" and elite athlete recovery rooms to now being everywhere, like backyards and bathrooms. And for good reason. The mental clarity, improved metabolism, reduced inflammation, and a good old dopamine boost.

But here’s the part that often gets glossed over in the “Sack up & do it” crowd: women aren’t built the same as men—and shouldn’t be treating cold exposure the same either. Especially when it comes to hormones, cycle health, and recovery.

Here is the solid truth from my perspective; yes I throw a few 4-5 buckets of ice in mine on occasion but other days, I let that temp rise higher as I can now physically feel the difference in benefits of an "ice bath" versus a cold tub.

Let’s break it down, starting with what the research is saying (thanks to voices like Dr. Andrew Huberman), and how we should apply it in a real-life & bio-intelligent way.

Why Cold Tubs Work

Cold water immersion stimulates the body’s stress response—in a controlled and ultimately therapeutic way. It causes:

Vasoconstriction: this is when blood rushes away from extremities & flows toward vital organs. Upon warming yourself up again, you get a flush of nutrient-rich blood back to your tissues.
Norepinephrine and Dopamine Spike: yes, the famous mood, focus, and energy boost we all could use sometimes (believe it or not, some studies show dopamine increases by 250%).
Reduced inflammation and pain: this is my big why and win for joint health and recovery.
Improved resilience: through this, you train your nervous system to stay calm under discomfort & or duress.

Ideal Cold Tub Temps: Why It’s Not One-Size-Fits-All

Mr. Huberman and other experts I heavily trust, have emphasized that temperature tolerance and benefits are both dose- and individual-dependent. Here's what matters:

FOR MEN:

Ideal water temp: ~50–55°F (10–13°C)
Goal: Full body immersion for 2–6 minutes
Why it works: Men tend to have higher baseline muscle mass and metabolic heat production. They also have more stable hormonal rhythms across the month, making them better adapted to handle extreme stressors (& more frequently than us ladies).

Timing tip: Post-workout is not my ideal UNLESS hypertrophy isn’t the goal (cold can blunt muscle growth signaling if done right after strength training).

FOR WOMEN:

Ideal water temp: ~55–60°F (13–15.5°C)
Goal: Start with partial immersion or 1–3 minutes, working up gradually
Cycle awareness matters:
- Follicular phase (day 1–14): Better tolerance, more benefit (estrogen is higher, which enhances stress resilience).
- Luteal phase (day 15–28): Be more gentle—body temps are naturally higher, progesterone is up, and the nervous system is more sensitive.

Why it matters: Extreme cold can disrupt hormonal balance if overdone—think disrupted thyroid output, irregular cycles, or worsened cortisol issues. That doesn’t mean avoid it. It just means women benefit from smarter dosing.

How to Start (Without Frying Your Nervous System)

Start with a cool shower or hands/feet immersion if you’re new to cold exposure.
Prioritize breath control and a calm mental state over hitting some arbitrary time goal (oddly, I do Math when I cold bath it to divert my Mind especially when I use ICE in the tub (colder temps than above)
Use contrast therapy (hot to cold) as a more balanced approach, especially if your adrenals are sensitive.
Listen to your body: shivering doesn’t equal success.

Bottom Line

Cold tubs aren’t just about mental toughness—they are in fact a tool. Like any good tool, the magic begins when it’s used with awareness.

For men, colder temps and longer durations can help build grit and accelerate recovery. For women, a more cyclical, intuitive approach—tailored to hormone shifts and nervous system load—yields better long-term results.

It’s not about being less intense—it’s about being more intelligent.

As I tell my clients, work Smarter, not always Harder.

-Cheers!