Can you ice bath while pregnant? Here’s what the latest research says

Recently, a friend of mine asked over on an Instagram community that we’re both a part of whether she could have an ice bath while pregnant. 

Now, I’m not currently pregnant, but as a self-confessed wellness nerd with a soft spot for a sauna and cold plunge, her question made me pause.

This slight obsession of mine started when I lived in Scandinavia, where I was introduced to open water swimming, ice plunges, and cold water immersion therapy. Since then, I’ve seen ice baths trending more broadly, especially praised for their aid in workout recovery.

So, already convinced of many of the benefits, I dove into the (admittedly, slightly murky) waters of the topic of cold plunge while pregnant.

Here’s the expert consensus.

What should we know about ice baths and cold plunges? 

First off, ice baths and cold plunges are both forms of cold water immersion (CWI), a practice that involves submerging the body in cold water for a short period of time.

• Ice bath: A tub or container filled with cold water and ice, usually at temperatures between 50–59°F (10–15°C). Most people submerge themselves up to the chest or neck.
• Cold plunge: Similar in purpose, but often refers to purpose-built plunge pools or barrels designed to hold consistently cold water without added ice.

Sessions typically last between 30 seconds and 3 minutes, and can be done at home (in a bath or barrel), in a spa or gym, or in a natural setting like a lake or sea.

What the science says

First up, a 2022 review of several studies on CWI points to a growing body of evidence that voluntary exposure to cold may offer physical and mental health benefits, including: 

• reduced inflammation 
• improved mood
• faster post-exercise recovery

This all sounds pretty positive, but the review also highlights a big gap. 

There aren’t too many larger peer-reviewed studies on cold water immersion, and very few that focus on pregnancy. 

What about pregnancy, specifically?

Zooming into that select group, one small study from 2020 hypothesizes that pregnant women who regularly enjoy cold water swimming could experience improved obstetric outcomes compared to those who do not. 

Whilst intriguing, this feels like more of a jumping-off point, and isn’t specific to ice baths or cold plunges during pregnancy.

However, a 2025 review scoping cold water swimming and pregnancy does highlight new considerations specific to cold water exposure. These include:

• Cold immersion may exacerbate high blood pressure, so avoid it if you already have elevated readings.
• A decrease in fetal heart rate has been observed during CWI, though it’s not yet known if this poses a risk.
• For those in the third trimester, cold water may help reduce foot or ankle swelling.

So, can you ice bath while pregnant?

The answer is – it depends, but use caution. 

Most of the existing advice around temperature and pregnancy centers on heat, with advice to avoid things like saunas and hot tubs, especially in the first 12 weeks. 

And while the benefits of ice baths and CWI are being explored more seriously than ever, it turns out there’s still a lot we don’t know when it comes to cold plunge pregnancy safety.

This means that it’s tricky to give precise recommendations and guidelines around it.

Here’s a little summary of the general pros and cons:

Potential benefits

• Staying active: According to the American College of Obstetricians and Gynecologists (ACOG) and the NHS, gentle exercise can support circulation, reduce stress, and ease pregnancy aches and pains. Ice baths may continue to improve your recovery.
• Inflammation relief: Cold therapy can help reduce swelling, especially in the legs, feet, and ankles – common during later pregnancy.
• Breath regulation: Cold exposure triggers a shock response that requires slow, controlled breathing. Some use this to practice breathwork techniques that support calm and resilience during pregnancy and birth.

Cautions and challenges

• Cold water shock: Can have serious consequences if it happens below 59°F (15°C).
• Cardiovascular strain: Cold causes your blood vessels to constrict and your heart rate to rise. Your pregnant body is already working double time for you and your baby, and this may be risky if you already have high blood pressure.
• Keep it brief: Most general guidance suggests short, supervised dips only – ideally under a few minutes – to prevent your core temperature from dropping too much.

The bottom line on ice bathing or cold plunge while pregnant

It’s obvious, I think, but important. If you’ve weighed up the recent research and are considering a cold plunge while pregnant, speak with your doctor first. 

They’re your best guide and can help you weigh any benefits against your personal health history and pregnancy progression.

For example, for someone who’s healthy, has no pregnancy complications, and already has a habit of cold water exposure, it might be safe to continue with doctor approval – keeping sessions brief and making sure you’re never doing it without someone else in the space too.

But if you’re new to cold plunges or ice baths, pregnancy might not be the time to start experimenting and putting stress on your body. There are gentler ways to support your wellbeing, and your body’s (definitely) doing enough without added stressors.

Whether you’re ice bathing regularly or just curious about what’s safe, it always comes back to listening to your body and getting medical guidance tailored to you.

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