19 Celebrities That Use a Cold Plunge As Part Of Their Wellness Routine 

Last Updated: January 24, 2023 | by Aditya Jaykumar

Are you looking to get celebrity-level wellness results?

Many celebrities have found that adding a cold plunge to their wellness routine is the key to staying healthy and feeling your best.

From Hollywood stars like Jason Momoa and Chris Hemsworth to award-winning musicians like Justin Beiber, Madonna, and Drake, this list features celebrities that use cold plunges as part of their daily wellness routine.

Read on to discover which 19 stars are embracing the power of the cold plunge!


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What is a cold plunge?

A cold plunge is a form of cold water therapy that involves submerging oneself in an ice-cold pool of water. This wellness trend is popular among athletes, enthusiasts, and celebrities.

Taking a cold plunge can offer numerous benefits for both physical and mental well-being, including improved circulation, better sleep quality, increased energy levels, reduced inflammation, and stress relief.

James Nestor

Numerous celebrities practice hot and cold therapy by alternating between a sauna and an ice bath every few minutes.

The cold shock response from the ice bath and the heat shock proteins generated from the hot sauna offer numerous health benefits that can’t be ignored!

Joe Rogan

UFC commentator Joe Rogan is no stranger to physical and mental strength. As one of the most successful martial artists, podcast hosts, and stand-up comedians of our time, Joe is a long-time advocate of the health benefits of cold plunges and cold showers.

James Nestor

One of his favorite ways to stay healthy is with a cold plunge, also known as an ice bath. He frequently takes one after exercising, saying it has helped him overcome inflammation and body soreness.

“When I first started doing the cold plunge it was difficult for me to just get like a minute and a half, I was freezing. And I’m just as cold, but now I understand it…I know what it is. I can overcome it, and I know the benefits.”

Kevin Hart

Kevin Hart is an American actor and stand-up comedian who has achieved immense success and global fame.

Along with his acting career, he hosts his own talk show – Cold as Balls – where he sits in an ice bath and interviews athletes, celebrities, and other public figures such as NFL wide receiver Tyreek Hill, NBA star Draymond Green, Olympic gymnast Gabby Douglas, boxer Deontay Wilder, and many more.

As part of his own personal routine, Kevin utilizes the power of cold plunges to stay healthy and energized. Kevin has said he loves the feeling of a cold plunge, saying it helps him feel “reborn”.

He also says it’s an excellent way to push himself and recover quickly from physical activity!

“I applaud those that have stepped up and voiced their problems and struggles because it’s given other people the courage to do the same,” Hart said in a recent interview.

Chris Hemsworth

To help his muscles recover from strenuous workouts, Chris Hemsworth, star of the film “Thor”, relies on regular ice baths.

However, according to his personal trainer, timing is key to ensuring maximum muscle growth results. To maximize muscle growth and repair, the actor meticulously plans when to take his ice baths.

James Nestor

According to Luke Zocchi, Chris Hemsworth’s long-term personal trainer and head instructor at Centr (Hemsworth’s exercise app), jumping in too soon after a workout could lead to slower outcomes.

“If your main goal is to build muscle, you don’t want to have an ice bath right after training. Going straight into an ice bath after heavy lifting can decrease your gains,” Zocchi told Insider. 

Harry Styles

Harry Styles, the English singer-songwriter and former One Direction member, is known for his love for ice baths and cold water swimming.

Part of his routine includes taking regular ice baths as part of his post-show recovery routine.

Touring the globe on a music tour can drain your body and mind, so many artists prioritize restorative practices to remain physically and psychologically healthy throughout their remaining tour dates.

Harry often uses cold plunges as part of his post-workout recovery regimen, saying that it helps him stay energized and focused on achieving his goals. He also believes it’s an effective tool for pushing himself out of his comfort zone and embracing change.

In an interview with Better Homes & Gardens, the singer said he swam outdoors daily. “I feel like people who have discovered cold water swimming are just so happy for you that you’ve also found it,” he told journalist Lou Stoppard. “That’s the thing with a swim – it’s the one thing you never regret.”


Madonna is known for her unconventional, quirky approach to health and wellness!

One of the most interesting techniques she has adopted over the years is ice baths, which involve submerging oneself in a tub filled with cold water and ice cubes. This practice helps reduce inflammation and pain while improving circulation throughout the body.

During her “Madame X Tour in 2019, the 61-year old signer shared a clip of her post-show 3 am routine for her fans, which includes taking an ice bath and drinking a cup of her own urine!

James Nestor

She wrote “Celebrated My Last show in L.A with my usual Ice Bath for multiple injuries. And THANKS to my gang-gang for being my hype squad!”

It’s no wonder why Madonna swears by this technique; it can be used to boost your performance as an athlete or to relax after a long day at work!

Zac Efron

Zac Efron is known for his fit physique, but did you know that he regularly takes a cold plunge as part of his wellness routine?

In an interview with Men’s Health, Zac said that he started taking ice baths after seeing the benefits of cryotherapy. He explained how cold immersion helps him improve muscle recovery while increasing energy levels and circulation.

“It’s my favorite part of the day. Before is when it’s most miserable and when you finally just commit and jump in there. From that point forward, you’ve conquered something deep within you; you do not want to get cold,” he says. “That’s the simplest philosophy: Anything you don’t want to do, make it a habit.”

Tim Ferriss

Tim Ferriss has a cold plunge at home and has been practicing this routine for several years. He spends 2-3 minutes a day inside an ice bath with temperatures between 40-55 degrees Fahrenheit.

James Nestor

His main reason for taking a daily ice bath is due to its anti-depressive effects and its acts as a mood stabilizer.

Tim Ferriss has been quite public about his battle with depression, and he’s also invested a lot of capital into startups that are finding solutions to this global challenge.


Singer, dancer, and talented flute player Lizzo attributes her elevated mood and mental resilience to her cold plunge practice, where she lays still in freezing water for minutes.

As shared in a recent Tik Tok, she typically stays in the cold plunge for about 3 minutes and says that she feels much better once she comes out of it. Ice baths have also helped her with inflammation in her lower back and knees.

In another TikTok, she adds that it also helps her with anxiety!

Kendall Jenner

Kendall Jenner has a cold plunge tub in her backyard, which she uses regularly. She spends at least 6 minutes in the ice bath to get the full benefits of this practice.

She’s also a fan of the ice bath advocate Wim Hof, and she looks for every opportunity to experience the cold, whether it is an ice plunge or the snow outdoors!

In the post’s caption, Kendall wrote, “self-love is so important. Tap into your highest self.

Jason Momoa 

Jason Momoa is another big fan of cold exposure.

Whether it is to escape the heatwave or push beyond his comfort zone, the “aquaman” star takes every opportunity to get closer to nature and experience the freeze!

James Nestor

Recently, as part of filming for his new product launch, Mananalu water, he stripped down to plunge into ice-cold water while taking a sip of his water bottle.

“I’d rather have a cold plunge then heat. but it’s the last day of 41 and aquaman 2 is kicking my ass. in a good way. times are changing. need to take care of myself a little more. hydrate up sweat it out.”


R&B Singer Usher Follows A Disciplined Regime Every Time He’s On Tour, Which Involves Taking Chilly Dips And A Lot Of Exercises To Remain In Peak Physical Condition.

In fact, he’s such a fan of ice baths that he keeps a cold plunge backstage at his Las Vegas home, which he uses in between shows.

“I physically prepare my body as if I’m a trained athlete. After the shows, I sit in an ice tub and do a hot dip, cold dip, and sometimes I sit in a hyperbaric chamber to rejuvenate my energy.”

Justin Beiber 

Justin Bieber is no stranger to icy immersions.

In addition to writing a song called “Cold water”, Canadian musician Justin Beiber is very serious about ice baths as part of his personal wellness routine.

James Nestor

During an appearance on Ellen DeGeneres, Justin recounted a recent experience of swimming in glacier water while visiting his native Canada.

“I do the ice plunge daily regardless because it’s good for your body and your muscles and stuff,” the 26-year-old shared.

Orlando Bloom 

Orlando Blood and his wife Katy Perry like to hit the sauna, go for a steam and take cold plunges together. They consider it a self-care meets bonding activity that they look forward to.

In 2017, the elf from the Lord of the Rings trilogy also immersed himself in ice-cold water to celebrate Earth Day by stating, ‘I’m going to get green on Earth Day, I’m going blue… That’s ice, ice!’


Rap sensation Drake has been known to take a cold plunge after a long day of recording.

James Nestor

A few years back, Drake had an ankle injury, so his shows were canceled. During this time, he came across the benefits of cold therapy in reducing inflammation and promote healing.

He’s been a fan ever since!

Danica Patrick 

A few years back, Danica Patrick became an ice bath fan after being invited by her friends Gabby Reese and Laird Hamilton to an ice plunge and sauna experience.

“This was a cool experience. I have never done an ice bath before but when in Rome!!!!…..or at @gabbyreece and @lairdhamiltonsurf house, that’s what you do,” Patrick wrote.

Following that, she did another cold plunge with Gabby Reese, an invitation that she almost declined.

“I was busy dealing with podcast stuff and it was cloudy and I love having breakfast at home, oh and the ice is really cold!….. but I said – Suck it up buttercup, you’re not in Cali much longer! PLUS I thought it was the perfect way to move energy through the body on the day of a full moon 🌕!!!!! Set some intentions. Maybe write down something you want to let go of and burn it. Or maybe just walk outside to notice it’s luminescent beauty. Ice bath attitude adjuster. “

Like we say, once you go cold, you’re always bold!

Steve Aoki 

World-famous DJ and creative Steve Aoki is a big fan of the ice bath.

He starts his day with a freezing cold plunge chilled to about 34 or 35 degrees.

The reason why he loves ice baths is that you learn how to control your mind and deal with situations that you think you can’t control.

James Nestor

He believes that a morning cold plunge is healthy to shock your body, which leaves you really excited and inspired throughout the day.

“When u learn to find calm in an extreme situation, u can overcome anything. The feeling u get afterward makes u want to conquer the day. Who wants to join me in an ice plunge?”

Dan Bilzerian 

International playboy and entrepreneur Dan Bilzerian is someone who throws himself into pretty much anything. Previously revealing he only spends time “doing the things [he] wants to do”, we can certainly understand how he can be an attractive Instagram follow for many.

Taking to Instagram yesterday, Dan shared a photo of himself in an ice bath overlooking the ocean. Bilzerian captioned the post, “If you have brain fog from smoking too much weed, an ice bath will clear your mind and give you a full reset.”

Virat Kohli 

Cricket superstar with over 232 million Instagram followers, Virat Kohli, is a regular cold plunger.

After rigorous training in preparation for upcoming tournaments and IPL matches, he takes an ice bath to relax and recover.

James Nestor

He’s not the only athlete that does regular ice baths. Many footballers, baseball players, rugby players, and weightlifters have been doing this sports therapy for years.

Heptathlete Jessica Ennis-Hill, the former track and field athlete from England, used to stand in a wheelie bin of iced water for the sake of her muscles. Andy Murray used to spend eight minutes after every match in an ice bath!

Jack Dorsey 

Dorsey starts his day with an ice-cold bath. The sudden immersion into freezing cold temperatures helps build mental confidence and will power.

According to Dr. Kelly McGonigal doing uncomfortable activities like taking a cold shower helps build neural pathways that make people more resilient.

Taking a cold plunge early in the morning allows Jack Dorsey to program his mind to believe he can do nearly anything, a mindset that has helped him to run Twitter and Square!

Why do celebrities take ice baths?

Celebrities often take ice baths to reduce fatigue and soreness after rigorous physical activity or intense workouts.

From our research, musicians and rappers take ice baths after a concert, tour, or a long day of recording at the studio. Sports celebs take ice baths to recover after a match or training session.

Ice baths reduce inflammation and swelling due to muscle strain, helping athletes recover faster. Additionally, taking an ice bath can help reduce pain by constricting your blood vessels, causing the swelling in your muscles to reduce, which leads to the pain feeling more bearable. 

Ice baths have also reduced stress and anxiety and improved sleep quality.

Furthermore, the cold water shock of an ice bath can boost one’s mood by releasing endorphins that naturally reduce feelings of depression or sadness.

All in all, Celebrities take ice baths to improve their performance, boost their mood, and quicken recovery!

Are cold plunges worth it?

Cold plunges, also known as ice baths, are becoming an increasingly popular way to improve mental well-being and recover from intense physical activity.

Many athletes, celebrities, and elite entrepreneurs swear by their benefits, claiming that cold plunges help reduce fatigue and soreness while aiding in muscle strain recovery.

There is also anecdotal evidence that taking a cold plunge can reduce stress, calm anxiety and even improve sleep quality.

That being said, it should also be noted that taking an ice bath can put additional strain on the body and could even cause hypothermia if done for too long.

Therefore, it is essential always to ensure you are safe and mindful when taking a cold plunge.

Furthermore, techniques such as breathwork, movement, and intention setting must be used to warm up and prepare the nervous system before cold exposure.

How many times a week should you cold plunge?

Short answer? It depends!

A cold plunge is when you fully submerge your body up to your neck in the water. The water temperature is usually below 59° Fahrenheit (15° Celsius).

The exact number of times a week one should take an ice plunge is highly individual and depends on various factors. According to Dr. Susanna Soeberg, two to four sessions per week for eleven minutes is enough to cause a measurable metabolic boost.

Can cold plunges hurt you?

Cold plunging is a powerful practice, but it must be approached with caution and adequate preparation. If done incorrectly, it can cause discomfort and harm.

Though cold plunges are a great way to improve mental resilience and reduce inflammation, one can experience hypothermia if exposed to cold water for too long.

Therefore, it is important to ensure that you do not stay in the cold water for longer than 15 minutes and that the ice bath temperature is no less than 40 degrees Fahrenheit (4.44 degrees Celsius).

What should you do after an ice bath?

After taking an ice bath, it is important to ensure that the body has time to recover and regain homeostasis.

Immediately after a cold plunge, one should wrap themselves in warm blankets or towels until their body temperature returns to normal. After this, one should move around gently, as an intense physical activity after an ice bath can cause further damage to the muscles and joints.

Additionally, it is important to drink plenty of water before, during, and after a cold plunge as this helps your body recover faster by replenishing lost electrolytes.

Wrapping Up

Cold plunges, or ice baths, have been used by athletes, high-performing entrepreneurs, and celebrities to improve their endurance, reduce soreness, and even help with stress relief.

While more research in this field is warranted, anecdotal evidence clearly implies that t his ancient practice of cold water immersion has numerous benefits.

That being said, it is important to ensure that you take proper safety precautions, regulate your nervous system before entering the cold and not staying in freezing temperatures for too long.

Remember, you don’t need to purchase your own cold plunge immediately. You can get started by using your cold shower, immersing yourself at a nearby lake or dropping in at a local community health center.

So tell us – are you going to try out a cold shower or a cold plunge soon? Let us know in the comments!


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