Your Go-To Guide for Hot and Cold Therapy (Especially for Women)
From A-listers to your favorite wellness account on Instagram, everyone seems to be trying cold plunges. In reality, what works for one person may not be what your body actually needs, especially when it comes to women and our sensitive hormones. For some women, the cold could be doing more harm than good. And that extra-long sauna session might not be the best choice either.
While saunas and cold plunges are both powerful tools, they impact men and women differently. Here’s what you need to know before you choose.
The Sauna: Gentle Heat & Big Benefits
Saunas have been used for centuries for their healing and restorative effects. For women, they’re often a safer and more supportive option than extreme cold exposure.
Key Benefits of Sauna for Women:
- Cardiovascular Boost – The heat raises your heart rate and dilates blood vessels, mimicking light cardio and improving circulation. Studies have shown that regular sauna use is associated with a reduced risk of cardiovascular mortality and improved vascular function.
- Muscle + Joint Pain Relief – Perfect after Pilates or strength training, heat helps loosen tight muscles and soothe hormonal aches. Good for relaxing stiff joints from arthritis, chronic pain, or fibromyalgia pain.
- Autoimmune Conditions (like Lupus) – Moderate use may reduce inflammation and fatigue (always check with your doctor).
- Stress Reduction – Saunas lower cortisol (the stress hormone) and provide a calming mental reset.
- Metabolic Support – Regular use can mimic some exercise effects, boosting metabolism and supporting midlife weight balance.
- Skin Glow – Sweating helps clear pores, while applying a hydrating moisturizer post-sauna can leave your skin fresh and smooth.
How Long Should You Stay?
Saunas work by raising your core body temperature, which increases circulation, relaxes muscles, and promotes recovery. When I was modeling, I used to sit in saunas for up to an hour at a time, thinking I was detoxing my body. What I didn’t realize back then was that I was actually dehydrating myself and missing out on the real benefits. It wasn’t until I learned how to use sauna sessions properly and in shorter, more consistent intervals that I started noticing real improvements in recovery, skin, and overall well-being.
Here’s what happens as time builds up in the sauna:
- 5–10 min: Light sweat, gentle detox
- 12 min: Heart rate increases
- 15–20 min: Immune support, cardiovascular benefits, heat-shock proteins activated
- 30+ min: Can lower blood sugar but risks begin to outweigh rewards: dehydration, dizziness, & mineral loss
FYI: More time doesn’t equal more health. The sweet spot is 15–20 minutes, a few times per week. Think consistency, not endurance. So be sure to replenish electrolytes afterward (especially sodium, magnesium, and copper).
Best replenishments include:
- Sodium: Coconut water, bone or vegetable broth, sea salt or Himalayan salt added to meals or even a pinch in your water.
- Magnesium: Pumpkin seeds, almonds, cashews, dark leafy greens, dark chocolate, magnesium powders mixed into water.
- Copper: Nuts & seeds, lentils, chickpeas, avocados, and mushrooms.
The Cold Plunge: Trendy but Tricky
Cold plunges (40–60°F water immersion) are praised for reducing inflammation and boosting circulation. The problem is that most studies have been done on men and not women, so we don’t know the full picture of how extreme cold impacts female hormones.
Benefits:
- Calms Inflammation & Swelling – Short-term cold soothes minor injuries and eases soreness.
- Supports Muscle Recovery – Helps muscles bounce back after intense workouts.
- Boosts Circulation & Energy – Cold shock increases blood flow and mental alertness.
- Enhances Mood & Stress Resilience – Stimulates endorphins and the vagus nerve for a calming reset.
Downsides for Women:
- Cold exposure can stress the ovaries and disrupt hormonal balance (especially during menopause or adrenal fatigue).
- Women tend to shiver at higher temps than men, meaning icy plunges can feel overly harsh.
- Too much cold can increase fatigue, anxiety, or tension instead of reducing it.
FYI: Women often get the same results at slightly warmer temperatures (59–61°F) as men do at much colder temps. A quick 30–60 second rinse with cool water at the end of your shower can give you benefits without the hormonal stress.
Contrast Therapy: Best of Both Worlds
Using both hot and cold strategically (sauna → cold plunge → sauna, or vice versa) creates a “vascular workout” as your blood vessels dilate and constrict. This can improve circulation, reduce muscle soreness, and leave you feeling energized.
But if you’re sensitive to cold or dealing with hormonal changes, prioritize shorter, gentler cold exposures and let the sauna be your mainstay.
Where Fitness Comes In: Sauna + Cold Plunge After Workouts
At T — F Studio, recovery is just as important as the workout itself. Here’s how heat and cold can play a role:
- After Pilates or Strength Training: A sauna session helps muscles relax, reduces tension, and supports recovery without the harshness of cold.
- For Inflammation or Acute Injury: A short cold plunge or even ice pack can help, but chronic joint pain often responds better to gentle heat.
- For Energy and Focus: A quick splash of cold water post-workout can wake you up without shocking your system.
Think of sauna and cold therapy as add-ons to your fitness routine, not replacements for movement. Pilates builds strength, stability, and flexibility; the sauna can help your body recover and adapt more smoothly.
So, Which Is Best for You?
- If you want relaxation, hormone support, and joint relief → Sauna is your best bet.
- If you want inflammation reduction and a mental jolt → Cold plunge can be effective in moderation.
- If you want circulation + recovery benefits → Try contrast therapy, starting warm and ending cool.
At the end of the day, listen to your body. What leaves you feeling energized, restored, and balanced is the right choice for you.
The Takeaway
For most women, especially during midlife, the sauna offers broader health benefits and fewer risks than extreme cold plunges. Cold therapy can still play a role in shorter, gentler bursts.
At T — F Studio, we believe in holistic wellness, your Pilates practice builds strength and balance, and the right recovery tools help you feel your best every day. If you’re ready to experience the difference for yourself, start your free 7-day trial and see how T — F Studio can support your body inside and out.