Is Cold Therapy Right For Me In 2026?

Ice baths, cold plunges and outdoor winter swims were once considered niche, but they’ve quickly become part of mainstream wellness. Today, cold therapy is often positioned as a go-to tool for recovery, resilience, focus and longevity.

But physiology is rarely one-size-fits-all and while cold can be a powerful stimulus, it isn’t universally supportive for everyone.

To understand who cold therapy is truly for, and when it may not be, we spoke with Dr Susanna Søberg, PhD in Metabolism and Scientific Advisor at BON CHARGE, whose work focuses on cold and heat thermogenesis, metabolic health and stress adaptation.

Who Actually Benefits From Cold Therapy?

From a biological perspective, cold exposure is not just about tolerance or willpower. It places a pretty big demand on the nervous system, metabolism and cardiovascular system.

“Cold therapy is most beneficial for individuals with sufficient metabolic flexibility and nervous system resilience,” explains Dr Søberg. “Those with stable energy levels, good stress tolerance and a healthy relationship with physiological stress tend to adapt best.”

This matters because cold is an acute stressor. It asks the body to mobilise energy quickly and regulate a strong neural response. For this reason, it’s not a wise idea for everyone.

“If one doesn’t have heart problems or unregulated high or low blood pressure the adaptation can be built up gradually and safely,” she adds.

Cold therapy can be built up over time, but how supportive it feels depends on where your body is starting from.

Cold vs Heat: Two Very Different Stress Signals

Cold and heat are often spoken about together, but the body experiences them in different ways.

“Cold exposure triggers an immediate sympathetic nervous system response, with a sharp increase in noradrenaline that heightens alertness, focus and perceived stress,” says Dr Søberg.

This rapid response is part of what makes cold feel so intense. By contrast, heat follows a slower and more sustained response.

“Heat exposure places a slower, more sustained load on the cardiovascular system, followed by a pronounced parasympathetic rebound during recovery,” she explains.

These opposing response patterns show how the nervous system interprets what the body is experiencing.

“These different hormonal and neural patterns mean the body interprets cold as an acute stressor and heat as a controlled endurance stress,” Dr Søberg says.

“Both practices train the stress response efficiently, but through distinct physiological pathways that can be complementary when applied appropriately.”

Understanding this distinction is key when choosing which to use and when.

When Cold May Be Counterproductive

Cold exposure is often presented as universally beneficial but in reality, context really does matter.

“Individuals with heart disease, unregulated high or low blood pressure, chronic stress, low energy availability, hormonal dysregulation or poor cold tolerance may find cold exposure exacerbates fatigue or stress,” says Dr Søberg.

In these cases, cold does not build resilience and can instead add to the body’s overall stress load.

“Heat or gentler interventions are often more appropriate initially,” she adds.

This allows your system to rebuild capacity before introducing more acute stressors.

How To Assess Your Readiness Without Extremes

Cold therapy doesn’t require extremes to be effective. In fact, subtle feedback is often more informative than intensity.

“Readiness can be assessed by observing recovery and looking at things like stable energy, warm extremities post-exposure, good sleep and improved mood,” explains Dr Søberg.

“The most reliable approach is to start slowly and build up gradually, giving the nervous system, cardiovascular system, and metabolism time to adapt,” she says.

It’s equally important to recognise when the body is signalling that the load is too much.

“If cold exposure leads to prolonged fatigue, anxiety, poor sleep or difficulty rewarming, it is a clear signal to reduce intensity, duration or frequency,” Dr Søberg notes.

“Everyone starts from a different baseline, and effective cold exposure should enhance regulation and resilience over time, not push the body into chronic stress.”

Essentially, cold is only supportive when recovery improves.

A Closer Look At The Link Between Women, Hormones And Cold Exposure

Like with lots of wellness conversations, cold therapy often overlooks hormonal context.

“Women can benefit from cold therapy, but dosage and timing matter more due to hormonal fluctuations,” says Dr Søberg.

Energy availability and cycle phase can all influence your tolerance.

“Aligning cold exposure with energy availability and menstrual phase is key to ensuring it supports rather than stresses the system,” she explains.

“Cold exposure is generally better tolerated in the follicular phase, while during the luteal phase many women respond better to gentler cold or prioritising heat-based therapies.”

Using Cold With Intention

Cold therapy is not a badge of discipline. It’s a physiological input.

When applied at the right time, in the right dose, it can sharpen focus, support stress resilience and build metabolic flexibility.

When misapplied, it can drain energy and overload an already stressed system.

At BON CHARGE, we view cold as something to work with. A tool to be used intelligently, not intensely.

The best question isn’t how cold can you go, but does this support your capacity to adapt, recover and thrive both now and over time?

Your Frequently Asked Questions About Cold Therapy

Q: Is cold therapy actually good for you?
A: Cold therapy can be beneficial when used appropriately. It places an acute demand on the nervous system and metabolism, which may support focus, stress resilience, and metabolic flexibility in individuals who tolerate it well. However, it isn’t universally supportive for everyone.

Q: Is cold therapy safe for everyone?
A: No. Individuals with heart disease, unregulated blood pressure, chronic stress, low energy availability, hormonal dysregulation or poor cold tolerance should approach cold therapy with caution and seek medical guidance where appropriate.

Q: How do I know if my body is ready for cold exposure?
A: Readiness can be assessed by how well you recover. Stable energy levels, warm extremities after exposure, good sleep, and improved mood are signs cold exposure may be supportive. Poor recovery or lingering stress signals suggest the dose may be too high.

Q: Can cold therapy increase stress instead of reducing it?
A: Yes. Cold triggers a strong sympathetic nervous system response. If exposure is too intense or poorly timed, it can add to overall stress rather than build resilience, especially in already stressed or fatigued individuals.

Q: Is cold therapy better than heat therapy?
A: Neither is inherently better. Cold acts as an acute stressor, while heat provides a slower, more sustained cardiovascular load followed by a parasympathetic rebound. Both can support adaptation through different physiological pathways when applied appropriately.

Q: How often should I do cold therapy?
A: There’s no universal frequency. Most people benefit from starting slowly and allowing time for adaptation. Cold exposure should enhance recovery and regulation over time, not lead to ongoing fatigue or stress.

Q: Is cold therapy helpful for women?
A: Women can benefit from cold therapy, but dosage and timing matter due to hormonal fluctuations. Cold exposure is often better tolerated in the follicular phase, while gentler cold or heat-based approaches may be more supportive during the luteal phase.

Q: What’s the biggest mistake people make with cold therapy?
A: Treating cold as a test of discipline rather than a physiological tool. Cold therapy is most effective when used with intention, matched to individual readiness and adjusted based on recovery rather than intensity.

BON CHARGE Disclaimer: This content is for general education and is not medical advice. Our products are not intended to diagnose, treat, cure or prevent any disease. Always consult a qualified healthcare professional before making changes to your health or wellness routine. Individual responses may vary.