Are Cold Plunges Safe During Pregnancy?

are cold plunges safe during pregnancy

The rising fascination with cold plunges has sparked widespread curiosity about their benefits across various aspects of life. This brings us to an important question: Are they safe for pregnant women?

Pregnancy—a period filled with joy and anticipation—also brings numerous safety concerns. So you might be thinking: are cold plunges safe during pregnancy? 

If you’ve been pondering this question, you’re in the right place. Let’s dive deep into the chilly waters of cold plunges and pregnancy.

Disclaimer: The information provided in this article, including insights, analyses, and interpretations, is for educational and informational purposes only. It is not intended as medical advice. While we strive to present accurate and up-to-date information, the content reflects a synthesis of current research, cultural practices, and theoretical models and should not be construed as definitive health guidance. Pregnancy is a highly individual experience, and what may be beneficial for one person may not be suitable for another. Always consult with a healthcare professional or a qualified medical advisor before making any significant changes to your health regimen, especially during pregnancy.

Short Summary: Are Cold Plunges Safe During Pregnancy?

Truthfully, the answer could be more complicated than a simple YES or NO. 

In summary of this article:

  • While cold plunges have potential benefits, their safety during pregnancy is not fully established. There is limited scientific research but a lot of expert advice and personal first-hand experiences are discussed in this article on cold plunges during pregnancy.
  • Caution and healthcare consultation are essential to ensure maternal and fetal health.

Some say that cold plunges are safe during pregnancy – this is backed by studies on pregnant women delivering babies in colder climates. 

According to this study, pregnant women in cold climates have a lower risk of gestational diabetes and pre-term birth compared to those in warmer climates. 

However, some experts caution that cold plunges during pregnancy NEED CAUTION. The reasons being:

  • Cold exposure may lower the risk of gestational diabetes and pre-term birth.
  • Vasoconstriction from cold plunges could affect fetal oxygen and nutrient supply.
  • Shock response to cold increases heart rate and blood pressure, posing risks.
  • Increased risk of hypothermia and infections during pregnancy.

Precautions for Pregnant Women Before Trying a Cold Plunge:

  • Consult your doctor before starting cold plunges.
  • Ensure clean, contaminant-free water for cold immersion.
  • Limit cold water exposure to 5-10 minutes to minimize risks.
  • Personal tolerance varies greatly; listen to your body and err on the side of caution.

If you want to know an in-depth explanation about cold plunges during pregnancy, read on.

Historical Accounts of Cold Water Practices During Pregnancy

Across cultures, women have historically engaged in cold water rituals during pregnancy, each with its lore and rationale. 

Nordic Traditions: The Ice-Cold Baptism

ice bath tradition in nordic placesEastern Philosophies
Image Source: HowStuffWorks

In the Nordic regions, where the landscape is often shrouded in snow and ice, cold water immersion is not merely a practice but a way of life. 

There, the ritual of icy dips, known as “Isbad,” is embraced with a reverence that transcends mere physical well-being. Historical accounts suggest that Nordic women partook in these rituals, believing the cold water to be a source of strength for both the mother and the unborn child.

Eastern Philosophies: Harmony Through Contrast

Eastern Philosophies Harmony Through Contrast

In the East, the philosophy of balance between Yin (cool) and Yang (warm) energies offers a different perspective on cold water practices. Traditional Chinese Medicine advocates for moderation in all things, including exposure to temperatures. 

While not specifically focused on cold plunges, there is an acknowledgment of the need for balance and harmony within the body, which could translate to a cautious acceptance of mild cold exposure for pregnant women under the right circumstances.

Benefits of Cold Plunges During Pregnancy

Despite the limited research specifically targeting cold plunges during pregnancy, general ice bath benefits include:

  • Improved Circulation: The cold shock stimulates your blood flow, potentially reducing pregnancy-related swelling and discomfort.
  • Reduced Inflammation: This can alleviate some common pregnancy pains, such as joint discomfort.
  • Mood Elevation: The release of endorphins can help manage the emotional rollercoaster often experienced during pregnancy.

What Experts Say About Ice Bathing During Pregnancy

  • Gestational Diabetes Mellitus (GDM) 
    • A study highlights that the risk of GDM was increased at high temperatures in the first and second trimesters of pregnancy.
    • The risk of GDM was increased at low temperatures in the second trimester of pregnancy.
  • Pregnancy-induced hypertension: The risk of PIH was decreased in winter.
Photo Credit: Science Direct

Can Cold Affect Gestational Diabetes? Probably Yes.

Dr. Josephine Worseck, a renowned Wim Hof instructor, offers a balanced view on the subject. Dr. Worseck suggests that while cold plunging during pregnancy isn’t inherently dangerous, it’s essential to consider individual circumstances and consult healthcare professionals. 

Epidemiological studies and experts like Benjamin Bikman, Ph.D., have discussed the metabolic benefits of cold exposure, such as improved insulin sensitivity, which could theoretically benefit pregnant women. 

However, Bikman and others stress that more targeted research on pregnant populations is needed to draw definitive conclusions.

  • A Canadian study (Retnakaran et al., 2018) found that over 20% of pregnant women were diagnosed with gestational diabetes. 
  • Further underlining the potential benefits of cold exposure, research by Wainstock & Yoles (2018) indicates that cold exposure in winter can enhance insulin sensitivity and lower blood glucose levels. 

These studies suggest that cold exposure, known to improve insulin sensitivity, might help reduce gestational diabetes, especially in colder months. Regular, moderate cold exposure during pregnancy highlights the significance of temperature in managing metabolic disorders during pregnancy. 

Premature Birth & Cold Exposure: Can being too cold affect pregnancy?

Results from many studies say that while occasional exposure to cold weather may not significantly affect your pregnancy, it’s crucial to heed your body’s signals and seek warmth indoors if you start feeling excessively cold.

Research involving over a million pregnant Chinese women, as mentioned, revealed that those with more exposure to cold had a reduced risk of premature birth compared to those exposed to higher temperatures. 

This finding, suggestive of the protective aspects of cold exposure, points towards an intriguing area of research that could have significant implications for prenatal care and the management of pregnancy risks.

A study conducted by the NIH discovered that being subjected to intense cold during the second or third trimester of pregnancy increased the chance of delivering a baby with low birth weight by 18 to 21 percent. Continuous exposure to harsh cold throughout pregnancy heightened the risk of having a baby with low birth weight by 257 percent.

“The reasons behind the impact of extreme temperatures on birth weight are not fully understood,” stated Laura Tyree, M.D., OB/GYN at Inspira Medical Group. “One theory is that such conditions may decrease blood supply to the uterus, thereby restricting the amount of oxygen and nutrients the fetus receives.”

Adverse Birth Outcomes and Temperature Extremes

The study focusing on Australian women by Jiajia et al., (2019) highlights the adverse effects of extreme temperatures, particularly heat waves, on birth outcomes, including stillbirth, especially during the first trimester. 

Conversely, a review by McMurray & Katz (2012) suggests that cold exposure generally poses minimal risk to the fetus, barring extreme cases that could lead to maternal hypothermia.

This contrast between the impacts of extreme heat versus cold on pregnancy outcomes underscores the importance of environmental factors in prenatal health.

Can cold weather make you have contractions?

According to a study by the National Institutes of Health, the exact reasons why severe hot or cold temperatures may affect the risk of preterm birth remain unclear. However, it is speculated that the stress caused by temperature extremes may impact the growth of the placenta or change the blood supply to the uterus, potentially resulting in premature labor.

Personal Experiences on Cold Plunges During Pregnancy

Several personal accounts and anecdotal evidence provide a glimpse into the experiences of women who chose to continue cold plunges during their pregnancy:

  • Sophie Hellyer, an influencer, shared that cold-water swimming was vital during her pregnancy. Hellyer’s experience underscores the potential for enhanced well-being and the importance of listening to one’s body and making adjustments as needed .
  • On online platforms, such as Reddit, numerous women have shared their journeys with cold plunging while expecting.
    • One woman noted that she continued her cold plunge routine after consulting with her doctor, finding it beneficial for managing pregnancy-related discomforts. She emphasized starting slow, monitoring her body’s response carefully, and always having support nearby.
    • Another expectant mother reported positive impacts on her mood, inflammation, and energy levels from regular cold plunges. Like others, she highlighted the importance of moderation, brief exposure, and avoiding extreme temperatures to prevent any risk of hypothermia or stress on the baby.
    • Another user mentioned the initial apprehension about cold water immersion but found that the exhilarating feeling post-plunge was unmatched. Over time, the practice became integral to their routine, highlighting the adaptability and growing comfort with the cold.
    • Another user highlighted an unexpected benefit of cold plunges—enhanced sleep quality. They noted that engaging in cold therapy helped regulate their sleep patterns, contributing to better overall rest during pregnancy.

To Plunge or Not to Plunge?

If you’re considering cold plunges during your pregnancy, here’s a concise guide to help you make an informed decision:

  • Consult Your Healthcare Provider: This is non-negotiable. Your doctor knows your medical history and can provide personalized advice.
  • Start Slow: If you’re new to cold plunging, pregnancy might not be the best time to start. If you’re already accustomed, consider reducing the duration and frequency.
  • Monitor Your Body’s Response: Any sign of discomfort, dizziness, or excessive shivering is a cue to stop immediately.
  • Consider Alternatives: There are safer ways to enjoy the benefits of cold exposure during pregnancy, such as cool (not cold) baths or showers.


Can cold plunges harm my baby?

There’s no direct evidence linking controlled cold plunges to harm in pregnancy, but the potential risks like hypothermia and reduced blood flow make it essential to proceed with caution.

How can I safely enjoy cold plunges while pregnant?

Keep sessions brief, ensure the water isn’t too cold, and never plunge alone. Always prioritize your comfort and safety.

Are there any alternatives to cold plunges during pregnancy?

Yes, engaging in gentle exercise, practicing relaxation techniques, and taking cool showers can offer some benefits without the risks associated with cold plunges.


Navigating the waters of pregnancy wellness, including the decision to engage in cold plunges, requires a balanced approach, armed with information and expert guidance. 

Remember, every pregnancy is unique, and what’s most important is ensuring the health and safety of both you and your baby. Whether you decide to take the plunge or not, know that there are many paths to achieving wellness during this special time in your life.

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