How Long Do Famous Personalities Cold Plunge?
Want to know the secret to staying energized like your favorite celebrities? Cold plunging can boost energy, speed up recovery, and clear your mind.
But here’s the tricky part: how long should you stay in to get these benefits? Too short, and you might miss out; too long, and it could be risky.
Read on to learn exactly how long famous personalities cold plunge—and find the best timing for you!
How Long Do Famous Personalities Cold Plunge?
Joe Rogan
Joe Rogan pushes his limits with cold plunges, staying in freezing 33-degree water for 20 minutes.
He admits it’s tough, saying, “Thought I might die,” but uses deep breathing exercises to handle the discomfort.
His dedication to cold plunges highlights his belief in their physical and mental benefits, making him a standout example of how long famous personalities embrace this challenging practice.
Lady Gaga
Lady Gaga, the iconic singer and actress, follows a strict recovery routine to keep herself performing at her best.
After each demanding show, she jumps into an ice bath for 5 to 10 minutes, a practice that helps reduce muscle swelling and inflammation.
She then switches to a hot bath for 20 minutes, followed by 20 minutes in a Normatec compression suit, which helps improve blood flow and speed up recovery.
Gaga uses this routine to maintain her energy and ensure she’s ready for her next performance,
Wim Hof
Wim Hof, known as "The Iceman," is famous for his ability to endure extreme cold. He practices cold plunging to boost his immune system and mental strength.
His routine includes cold exposure, deep breathing, and meditation. He recommends starting with two minutes in cold water, gradually working up to 10-15 minutes for maximum benefits.
Jack Dorsey
Jack Dorsey, the former CEO of Twitter and current CEO of Block (formerly Square), is known for his extreme self-care practices.
To stay sharp for running his companies, he cold plunges daily, starting his mornings with an ice-cold bath for several minutes.
Dorsey believes that challenging his mind and body this way unlocks mental clarity and confidence.
His routine also includes saunas, with sessions lasting 15 minutes, followed by ice baths for 3 minutes.
Dorsey’s commitment to such routines keeps him energized and mentally strong for his busy life.
Mark Wahlberg
Mark Wahlberg, the famous actor and fitness enthusiast, swears by cold plunges as part of his recovery routine.
In an interview with Men’s Health, he shared that after his intense 4 a.m. workouts, he plunges into freezing water for three to five minutes, calling it an "absolute must."
He believes it eases soreness and keeps him energized, even sticking to it during holidays like Thanksgiving.
LeBron James
LeBron James, the NBA legend, often talks about his cold plunge routine in interviews and on social media.
He’s shared that he spends five minutes per session in cold tubs, alternating three rounds with hot showers.
Whether at home, on the road, or even using a hotel bathtub filled with ice, LeBron believes cold plunges reduce inflammation and keep him performing at his best.
Cristiano Ronaldo
Cristiano Ronaldo, celebrated for his incredible fitness, shared with AS newspaper that recovery is his priority due to his demanding match schedule.
His cold plunge routine involves alternating five minutes in a hot bath and three minutes in a cold bath for 30 minutes.
What do studies say about this?
Studies suggest that short, consistent cold plunges may offer health benefits.
One study found that people who took 30- to 90-second cold showers daily reported a 29% reduction in sickness absence from work, though it didn’t change overall illness days.
Another study showed that a 5-minute, 20°C cold-water immersion boosted mood, making participants feel more active, alert, and less stressed.
These findings suggest that even brief cold plunges can enhance wellness and productivity, making them a simple yet effective routine to consider for both physical and mental benefits.
What do experts recommend?
Experts agree that easing into cold plunges is key for lasting benefits. Dr. Susanna Søberg, founder of the Søberg Institute, suggests starting with water below 59°F (15°C) and aiming for two to four sessions per week, totaling 11 minutes, for a metabolism boost.
Building on this, Dr. Tracy L. Zaslow encourages beginning with just a few minutes at a time and gradually increasing as your body adapts.
Together, their recommendations show how a gradual approach can make cold plunges both effective and sustainable.
What Temperature Should a Cold Plunge Be?
For optimal cold plunge benefits, Dr. Susanna Soeberg recommends water at 59°F (15°C), with two to four weekly sessions totaling about 11 minutes.
Research backs this up, showing cold-water immersion not only boosts metabolism but also enhances mood.
Participants in a recent study felt more alert, active, and less stressed after a five-minute dip at 20°C, thanks to brain changes that support self-regulation and positive emotions.
The Verdict
Cold plunges are a powerful recovery tool for many famous personalities, each tailoring their practice to suit their needs, from Joe Rogan's intense 20-minute sessions to Lady Gaga’s 5-10 minute ice baths.
Studies and expert advice suggest that shorter, consistent sessions—around 5-10 minutes—can boost energy, reduce inflammation, and improve mood.
If you're considering incorporating cold plunges into your routine, start gradually, listen to your body, and adjust based on your personal recovery goals for maximum benefit.
