Celebrity Cold Plunge Routines: What They Actually Do (2026)

Do Celebrities Actually Cold Plunge?

Yes — cold plunging is a genuine practice for many high-profile athletes, actors, and performers, not a marketing trend. Tom Holland, Chris Hemsworth, Joe Rogan, Mark Wahlberg, and Zac Efron have all discussed cold water immersion publicly in interviews and on social media. The practice has spread through professional sports and Hollywood because the recovery benefits are real and documented by research.

Celebrity Cold Plunge Routines Compared

Note: Temperatures and durations are based on publicly available interviews and reported protocols. Individual sessions vary.

Tom Holland's Cold Plunge Routine

Tom Holland has discussed cold water immersion as a cornerstone of his physical preparation for the Spider-Man films. The stunt choreography and action sequences for these productions require intense, repetitive physical work that generates significant muscle inflammation. Holland has described cold plunging as his primary recovery tool, targeting temperatures around 50°F (10°C) and staying in for three to five minutes. His approach is practical rather than extreme — he uses cold plunging to show up to set ready to train again, not to chase discomfort for its own sake. This is a key lesson for beginners: the goal is recovery and consistency, not suffering. Holland has also credited breathwork as an essential part of his routine, using controlled breathing to manage the initial cold shock response.

Chris Hemsworth's Cold Plunge Protocol

Chris Hemsworth is arguably the most public advocate for cold water therapy in Hollywood. Through his fitness app Centr and multiple interviews about his Thor preparation, Hemsworth has described cold plunging at temperatures in the 40-45°F range (4-7°C) — colder than most people use. His protocol involves daily cold exposure during intensive training blocks, typically for two to four minutes. Hemsworth has specifically cited norepinephrine release as the reason he plunges, crediting the neurochemical boost for sustained focus and mood during long filming days. His setup is purpose-built — a dedicated cold plunge tub with a chiller — but he has noted that the physiological benefits come from the cold water itself, not the brand of the tub. For practical guidance on replicating his setup at home, see our cold plunge accessories guide for the thermometer and recovery gear you'll actually need.

Joe Rogan's Ice Bath Approach

Joe Rogan has discussed cold water immersion extensively on The Joe Rogan Experience, making him one of the most influential advocates for the practice among mainstream audiences. Rogan's approach is direct: he uses near-freezing water, typically in the 38-45°F range, and has stayed in for sessions of two to five minutes. He has interviewed Wim Hof, Andrew Huberman, and other cold therapy researchers on his podcast, grounding his practice in the underlying science rather than purely anecdotal experience. Rogan specifically emphasizes the mental health dimension — the mood and focus benefits that last for several hours after a cold plunge — rather than exclusively framing it as a recovery tool. This aligns with research showing norepinephrine levels can remain elevated for several hours post-cold-exposure. His willingness to discuss the discomfort honestly has made the practice more accessible to his audience.

Mark Wahlberg's 2:30am Cold Plunge

Mark Wahlberg's daily routine is widely reported to begin at 2:30am, and cold therapy is a consistent part of his morning protocol. Wahlberg has incorporated cold plunging alongside his early workout sessions, using it both as a physical recovery tool and as a mental sharpening practice to start his day. His approach reflects a broader trend among high performers: using cold exposure in the morning to trigger the norepinephrine and dopamine boost that improves focus and motivation for the hours that follow. Research supports morning cold plunging as an effective timing strategy — the neurochemical response is not dampened by prior waking activity and can enhance cognitive performance throughout the day.

Zac Efron's Cold Plunge for Body Composition

Zac Efron has discussed ice baths and cold therapy across multiple fitness-focused interviews and in his Netflix series Down to Earth. His approach has focused on the body composition and recovery dimensions — using cold plunging to manage inflammation during high-volume training blocks that accompany his film preparation. Efron has targeted temperatures in the 50-55°F range, which is more accessible for beginners, and sessions of two to three minutes. This places him in the practical range where benefits are well-documented without requiring extreme cold adaptation. His public discussions of cold therapy have emphasized that recovery — not just training volume — is what drives physical transformation.

What Science Says vs. Celebrity Claims

Celebrity endorsements are compelling, but it is worth separating confirmed benefits from overclaimed ones.

Confirmed by Peer-Reviewed Research

Muscle recovery: Cold water immersion significantly reduces delayed-onset muscle soreness (DOMS). A 2022 meta-analysis in the British Journal of Sports Medicine found statistically significant reductions in soreness at 24, 48, and 96 hours post-exercise.

Norepinephrine and dopamine: Cold exposure triggers a 200-300% increase in norepinephrine and sustained dopamine elevation. This is the mechanism behind the mood and focus benefits celebrities describe, and it is well-documented in peer-reviewed literature.

Inflammation reduction: Vasoconstriction during cold immersion reduces inflammatory mediators, which is why cold plunging is used for acute injury management and post-training recovery.

Stress resilience: Repeated cold exposure trains the autonomic nervous system to handle acute stress more efficiently, which translates to improved stress tolerance in other contexts.

What Is Overstated

Fat burning: Some celebrities have implied cold plunging significantly accelerates fat loss through brown adipose tissue activation. The effect is real but modest — cold exposure activates brown fat, but the caloric expenditure is not large enough to meaningfully impact body composition on its own.

Muscle growth: Cold plunging immediately after resistance training may blunt hypertrophy signaling (mTOR pathway inhibition). If your primary goal is muscle building, time your cold plunges away from strength sessions. See our safety protocols guide for the recommended timing windows.

Injury treatment: Cold therapy is appropriate for acute inflammation but is not a substitute for medical treatment of injuries.

How to Build Your Own Celebrity-Level Routine

The good news: you can replicate the physiological benefits of any celebrity protocol with basic equipment. The cold water is the active ingredient. Here is a practical progression for beginners.

Temperature Progression (4 Weeks)

After week 4, most people settle into a maintenance protocol of three to five sessions per week at 45-55°F for two to four minutes. This is the range where all confirmed benefits occur.

Weekly Schedule Template

A sustainable weekly routine built around the celebrity-level protocols above:

• Monday: Cold plunge after morning workout (3 min at 50°F)
• Wednesday: Cold plunge session (3 min — recovery focus)
• Friday: Cold plunge after workout (3-4 min)
• Saturday: Optional fourth session for additional recovery

Rest days are intentional — the adaptation and recovery benefits occur between sessions, not during them. Read our beginner's guide for a full 30-day progression protocol with breathing techniques.

Breathing Protocol

Every celebrity mentioned above uses some form of controlled breathing. The technique matters:

Before entry: Box breathing — 4 seconds inhale, 4 hold, 4 exhale, 4 hold — for 5 rounds. This activates the parasympathetic nervous system before cold shock hits.

During the plunge: Extended exhale — inhale for 3-4 seconds, exhale slowly for 6-8 seconds. This overrides the cold shock response and is the most important skill to develop in your first month.

You Don't Need Celebrity Equipment

Chris Hemsworth's dedicated cold plunge tub costs thousands of dollars. Tom Holland's production-provided recovery facilities are not available to the public. None of this matters physiologically.

The research supporting every benefit described above was conducted using chest freezers, stock tanks, bathtubs, and commercial pools — not branded cold plunge tubs. A stock tank cold plunge costs under $400 to set up and delivers identical therapeutic cold. A chest freezer conversion is even more temperature-stable.

If you want a purpose-built option with integrated chilling and filtration, our best cold plunge tubs roundup covers the top-rated models at every price point. Our chiller reviews page covers standalone chilling units for DIY setups.

Beginner Essentials

Before your first plunge, you need two things: a way to measure water temperature accurately, and a way to warm up quickly after. Everything else is optional.

The thermometer ensures you hit your target temperature before getting in — this is critical for safety and for accurately progressing your protocol. The dryrobe or changing robe gives you rapid passive warmth without forcing your body to immediately rewarm via a hot shower, which short-circuits the metabolic response.

Frequently Asked Questions

The five most common questions about celebrity cold plunge routines are answered in the FAQ section below, covering Tom Holland's frequency, celebrity temperatures, equipment requirements, session duration, and confirmed benefits.

Related Guides

• Cold Plunge for Beginners: Safe Start Guide — 30-day progression protocol
• Cold Plunge Safety Protocols — What to watch for before and during your plunge
• Stock Tank Cold Plunge — Budget build that matches any celebrity setup
• Best Cold Plunge Tubs — Tested recommendations across every price range
• Chiller Reviews — Standalone chillers for DIY cold plunge setups

Sources

• Søberg S et al. (2021). Altered brown fat thermoregulation and enhanced cold-induced thermogenesis. Cell Reports Medicine
• Roberts LA et al. (2015). Cold-water immersion and recovery from resistance training. Journal of Physiology
• Machado AF et al. (2016). Different durations of ice massage on CWI and muscle soreness. Brazilian Journal of Physical Therapy
• Tipton MJ et al. (2017). Cold water immersion: kill or cure? Experimental Physiology
• Huberman Lab: The Science and Use of Cold Exposure for Health and Performance