Authored by Hayley McKinnon, Women’s Health Network Executive Editor
Every time I open Instagram, I’m inundated with videos of women lowering themselves into tubs of near-freezing water with promises of improved metabolism, lower cortisol and reduced inflammation, glowing skin, and clear cognitive function.
But there’s a problem with the core of the cold-plunge conversation: these claims were based on historical studies that tested male participants and excluded women.
Fortunately, a 2025 study finally asked the right question: what happens to the female reproductive system during repeated exposure to extreme cold? The results were, well, chilling.
Reproductive system vs. The Cold Plunge
Researchers exposed female mice to cold-water immersion and then analyzed their hormones, ovaries and uterine tissue.
- The results showed that cold-water immersion exposure altered levels of several important hormones required for reproduction, including estrogen, FSH, LH and anti-Müllerian hormone (AMH) and significantly increased levels of inflammatory cytokines.
- Researchers also found significantly increased inflammation in both the ovarian and uterine tissue: “Cold environment exposure may induce inflammatory responses in the uterus and ovaries, contributing to the formation of an inflammatory microenvironment in the reproductive system.”
- Their conclusion was definitive: “This process may lead to disruptions in sex hormone levels and ultimately impair female reproductive capacity.”
Of course, this was an animal study, not a clinical trial in real women. But when you’re trying to conceive, there are already so many variables beyond your control – why not do everything you can to optimize your chances of success? Here’s what the human research tells us about cold plunging:
Creates a Stress Emergency
Plunging into freezing water spikes all of your stress hormones – cortisol, norepinephrine, and adrenaline – which throws your sympathetic nervous system into a major fight or flight response. Cold plunging advocates claim that repeat exposure eventually lowers cortisol, which may be true for some, but the scientific research shows that even habitual cold plungers experience a huge spike in norepinephrine every single time. This kind of “stress emergency” disrupts the delicate balance between your reproductive hormones, essentially telling your body, “It’s not safe to get pregnant right now.”
Menstrual Phase Disruption
Following ovulation, your body enters the luteal phase. During the luteal phase, your core body temperature and progesterone levels rise to prepare for implantation. Successful implantation and pregnancy require a robust, warm, vascularized endometrium (uterine lining) which relies on a healthy blood supply from the arteries and capillaries that surround it. Cold plunging has the exact opposite effect; it causes a phenomenon called “vasoconstriction”, in which blood from the extremities rushes back into your core to protect your most vital organs. In addition to spiking your stress hormones (adrenaline and norepinephrine) this process can also cause your heart rate and blood pressure to skyrocket.
“Warm Womb” Theory
In Traditional Chinese Medicine (TCM), reproductive success is closely connected to the “temperature” of the womb. When patients develop symptoms such as infertility, difficulty staying pregnant, painful or irregular periods, and cold extremities, practitioners describe the condition as a “Cold Womb” or “Cold Uterus”. By contrast, the ideal conditions for conception are characterized by a “Warm Womb”, with healthy circulation of blood and energy throughout the pelvis, especially to the uterus and the endometrial lining. Plunging the womb into cold water is a direct threat to the warmth and overall health of the uterus.
The Bottom Line
Do we have convincing evidence that regularly shocking the female body with extremely cold water improves fertility? No.
Do we now have solid evidence suggesting that substantial cold exposure can alter reproductive hormones and increase inflammation in the ovaries and uterus? Yes.
For me, that’s enough reason to be cautious — especially during the months when you’re actively trying to conceive.
I’m not saying women should avoid cold-plunging altogether. The issue is, as always: dose, duration, and context. If you enjoy it and are not actively trying to conceive, I would choose a short and cool plunge rather than a brutally cold daily test of your endurance:
- Temperature: approximately 57 – 59°F
- Duration: 2 – 5 minutes
- Frequency: no more than 3 – 4 times per week
- Timing: in the morning, or immediately following a sauna (rather than immediately after strength training or cardio)
Finally, listen to your body. Shivering uncontrollably, feeling lightheaded or remaining extremely cold long after you’ve gotten out isn’t a badge of honor. It’s a sign that your body is suffering unnecessarily.
Until we have better human research examining cold-water immersion specific to reproductive-age women, there simply isn’t enough evidence for me to believe that extreme cold exposure is a positive addition to a fertility-focused wellness routine. It’s a physiological stressor — and the fact that something is difficult doesn’t automatically make it healthy.
Especially for women, wellness shouldn’t be about seeing how much stress our bodies can tolerate. It should be about creating the conditions in which we can thrive.
