For women who already enjoy cold water exposure or are new to it, it is natural to wonder if it is safe to cold plunge while pregnant. Cold plunging, or taking an ice bath, has many benefits but there are risks to carefully consider when a woman is pregnant.
Women do safely take ice baths, or cold plunge while pregnant but it is highly recommended to first consult your doctor. Some of the benefits of cold water exposure that are particularly appealing while pregnant include pain relief through reduced inflammation and swelling, as well as a boost of mental clarity and focus.
Before you hop into an ice bath at the mere thought of any hope of relief from the discomforts of pregnancy, let’s take a deep dive into the potential benefits and risks cold water immersion may have on both mother and developing baby. With much anxiety during pregnancy, understanding how activities like cold plunging may impact health is critical.
Benefits of Ice Baths During Pregnancy
Alleviated Muscle Soreness and Joint Pain
Cold plunges are effective for reducing muscle soreness and joint pain, offering pregnant women some relief from discomfort from extra stresses on the body. Immersion in cold water decreases blood flow to swollen areas, limiting inflammation and pain through vasoconstriction and lowering pro-inflammatory cytokines.
This method also soothes pain by cooling tissues, numbing nerves, and relieving muscle tension, which aids in overall recovery and reduces soreness [1]. Additionally, the practice supports the immune system by curtailing chronic inflammation, essential for pregnant women who need to maintain immune health. Ultimately, cold water immersion serves as a comprehensive tool for managing pregnancy-related discomfort, bolstering mood, and promoting bodily resilience.
Boosts Metabolism and Insulin Sensitivity
Cold plunge therapy could be beneficial for pregnant women as it has been shown to boost metabolism and enhance insulin sensitivity, both vital during pregnancy. A heightened metabolism is essential for meeting the increased energy requirements for the growing fetus, placenta, and uterus. This increase in metabolism helps in efficiently dealing with the higher energy demands.
Insulin sensitivity becomes increasingly important for healthy baby development due to changes in glucose usage. Pregnant women experience raised insulin levels and quicker glucose clearance, which is crucial for managing potential low blood sugar episodes and preventing gestational diabetes. This condition is a concern during pregnancy as it can lead to excessive weight gain and related complications. Increased metabolism aids in healthy weight management by optimizing nutrient use and minimizing excess fat storage.
Cold water immersion activates brown adipose tissue (BAT) which helps mitigate metabolic issues and improves insulin sensitivity [2], thus reducing the risk of developing type 2 diabetes post-pregnancy. Increased insulin sensitivity also lowers the chances of conditions like high blood pressure, heart disease, and gestational diabetes.
Improved Mood and Motivation
Pregnancy often brings various challenges for women, including a phenomenon commonly referred to as “pregnancy brain” or a general loopy feeling. This state of fogginess, forgetfulness, and absent-mindedness can possibly be caused by a variety of factors including hormonal changes, fatigue, morning sickness, and anxiety.
Getting into an ice bath or cold plunge offers multiple benefits to alleviate these symptoms and support pregnant women during this time. The release of endorphins triggered by cold water immersion acts as natural mood elevators and painkillers, effectively managing mood swings, fatigue, and stress levels often associated with pregnancy. This not only helps in coping with emotional changes but also contributes to increased energy levels by stimulating adrenaline and cortisol, promoting alertness, and reducing fatigue.
Studies examining the effects of cold-water immersion on mood and brain connectivity [3] have shown that short-term exposure to cold water positively impacts mood and alters brain networks involved in emotion regulation and attention control. Improved mood and decreased negative affect were reported after cold water immersion, which correlated with changes in brain connectivity between various networks.
These findings suggest that cold-water immersion can have integrative effects on brain networks related to enhancing mood; possibly providing some support through a woman’s pregnancy.
May Help With Nausea
Nausea during pregnancy, or morning sickness, is a very common condition among expecting mothers. While there can be many causes of this nausea the increase of certain hormones like human chorionic gonadotropin (HCG) is believed to be a major contributing factor. HCG begins to produce once the fertilized egg attaches to the uterine lining, which could cause queasiness.
Psychological, and physical stresses, and fatigue that come with pregnancy may provoke bodily reactions like a more sensitive stomach, nausea, and vomiting. Cold plunge therapy can potentially help combat some of the mental and physical causes of nausea.
A brief dip in the cold water can act as a stressor that the body responds to by releasing endorphins, which are natural pain and stress fighters. In theory, some brief time in the cold can also act as a mental reset for the psychological responses that trigger nausea.
Taking an ice dip may also ease the anxiety associated with nausea [4], providing a distraction and helping you relax afterwards. Since cold water can reduce inflammation, it might help alleviate nausea caused by inflammation in your body [5].
The cold temperature can have a numbing effect on the stomach and also help cool the body when a woman feels hot and is sweating. Sweating is a common occurrence with nausea, and while it is not fully understood why the body tries to lower the core body temperature, it is known that heating up while nauseated usually makes it worse.
Many more benefits of cold water therapy may help during pregnancy, check out 15 benefits of cold plunging and ice baths for more info.
Potential Risks and Dangers
The potential risks of cold water therapy during pregnancy are a subject of concern due to the limited research in this area. Ethical considerations significantly restrict the direct study of pregnant women in experimental settings, making it difficult to fully understand the implications of cold water exposure for each individual pregnancy.
That said, there are many doctors and experts who support it after taking necessary precautions. Still, the lack of comprehensive data highlights the importance of consulting with a healthcare provider before considering cold plunging or taking an ice bath while expecting.
Here are some of the risks of cold plunging or taking an ice bath while pregnant:
- Vasoconstriction and Blood Flow Reduction: Cold immersion leads to narrowed blood vessels, reducing blood flow to the placenta and extremities, potentially affecting fetal development and causing a rise in blood pressure and heart rate due to the body’s effort to maintain its core temperature.
- Thermoregulatory Reactions: Lowered body temperatures from cold exposure may induce shivering, increasing maternal blood pressure and stress, with the added risk of hypothermia from prolonged exposure.
- Hormonal Fluctuations: The stress from cold shock can lead to elevated levels of cortisol and adrenaline, hormones that may have uncertain effects on the fetus when crossing the placental barrier.
- Physical Injury Risks: Altered balance and body changes during pregnancy increase the risk of falls when navigating slippery surfaces associated with ice baths.
- Dehydration and Discomfort: Ice baths can cause dehydration and dizziness, amplifying discomfort and stress on the body, which is already under the strain of pregnancy.
For more information on potential dangers, visit our full guide on the risks of cold water water therapy.
How To Cold Plunge Safely While Pregnant
For those who have gotten doctor approval and feel confident about enjoying the benefits of cold water therapy safely, it is still important to take the necessary precautions each time you plunge. Things like using the buddy system, checking the water temperature, and keeping close track of time can help limit risk.
Take It Slow
For pregnant women exploring cold water therapy, a gradual introduction is crucial. The majority of risks, such as bodily shock or hypothermia, arise from diving in too quickly without allowing the body to adapt [6]. Starting with lukewarm water and incrementally moving to cooler temperatures can help build tolerance.
Don’t Plunge Alone
It’s safer for a pregnant woman to have someone with her while cold plunging to keep track of the time spent in the cold water and to ensure they get in and out without falling. Being alone can be risky because the body might react strongly to the cold, and quick help might be needed.
Water Temperature
For pregnant women, it is essential to maintain moderate water temperatures if considering cold water immersion. The most common cold plunge temperatures are from 55-69°F (13-20.5°C), but temperatures at the lower end may not be safe. Cold water immersion below 60°F can be dangerous [7], especially for those with medical conditions.
Duration of Cold Exposure
Start with just a minute to see how you feel, the time spent in colder temperatures should not exceed 3-5 minutes. Time and duration should be considered together, so the colder the temperature, the less time you should stay in.
Alternatives to Cold Plunge While Pregnant
While cold plunging has its benefits, it may not be suitable for all expecting mothers. Let’s look into safe alternatives to cold plunging that pregnant women can consider. These options are designed to provide similar therapeutic effects, with potentially less risk than full cold water immersion.
Cold Water Swimming
Engaging in a swim in comfortably cold water can be a safer alternative to ice baths, offering a gentler and more controlled cooling experience. Cold water swimming has been hypothesized to improve long-term pain tolerance and help improve the bodies stress response for women who are pregnant [8].
It is vital to guarantee that the water is not excessively cold and to closely monitor the duration of the swim to avoid undue stress on the body.
Cold Showers
For a less severe cooling method, cold showers can provide relief without the stark temperature drop of an ice bath. This approach cools the body gradually, lessening the risk but possibly some of the beneficial effects.
Cold Compresses
For targeted relief, cold compresses can be applied to areas experiencing discomfort. This method avoids whole-body exposure to cold and can be an effective way to minimize swelling and manage localized pain, offering a conservative approach that is advisable during pregnancy.
For more ideas on ways to safely do cold exposure while pregnant, see our guide on 10 Ice Bath Alternatives.
Final Thoughts
Looking into cold water immersion during pregnancy, it’s clear that the decision to take the plunge is a personal one, and for some, it may be best to choose an alternative.
Consulting with a healthcare provider isn’t just a formality — it’s a crucial step to ensure that if you choose to immerse yourself in cold water, you do so safely with peace of mind.
If cold plunging is on your radar while you’re expecting, prioritize safety, seek professional advice, and make a well-considered choice that puts you and your baby’s well-being first.
References
- Fonseca, L. B., Brito, C. J., Silva, R. J., Silva-Grigoletto, M. E., da Silva, W. M., Junior, & Franchini, E. (2016). Use of Cold-Water Immersion to Reduce Muscle Damage and Delayed-Onset Muscle Soreness and Preserve Muscle Power in Jiu-Jitsu Athletes. Journal of athletic training, 51(7), 540–549. https://doi.org/10.4085/1062-6050-51.9.01
- Yankouskaya, A., Williamson, R., Stacey, C., Totman, J. J., & Massey, H. (2023). Short-Term Head-Out Whole-Body Cold-Water Immersion Facilitates Positive Affect and Increases Interaction between Large-Scale Brain Networks. Biology, 12(2), 211. https://doi.org/10.3390/biology12020211
- Maliszewska, K., & Kretowski, A. (2021). Brown Adipose Tissue and Its Role in Insulin and Glucose Homeostasis. International journal of molecular sciences, 22(4), 1530. https://doi.org/10.3390/ijms22041530
- Carona, C., & Marques, S. (2023). Beyond the cold baths: Contemporary applications of cold-water immersion in the treatment of clinical depression and anxiety. BJPsych Advances, 1-3. doi:10.1192/bja.2023.60
- Breit, Sigrid et al. (2018) Vagus Nerve as Modulator of the Brain-Gut Axis in Psychiatric and Inflammatory Disorders. Frontiers in psychiatry vol. 9 44. 13 doi:10.3389/fpsyt.2018.00044
- Daanen, H. A., & Van Marken Lichtenbelt, W. D. (2016). Human whole body cold adaptation. Temperature (Austin, Tex.), 3(1), 104–118. https://doi.org/10.1080/23328940.2015.1135688
- Cold plunging and the impact on your health. University of Utah Health | University of Utah Health. (2023, March 24). https://healthcare.utah.edu/healthfeed/2023/03/cold-plunging-and-impact-your-health
- Leo Gundle, Amelia Atkinson, (2020). Pregnancy, cold water swimming and cortisol: The effect of cold water swimming on obstetric outcomes. Medical Hypotheses, Volume 144, https://doi.org/10.1016/j.mehy.2020.109977.
