Ice baths used to be the domain of pro athletes and Scandinavian saunas. Now Harry Styles is taking daily dips at Dublin’s Vico Baths, Lady Gaga is timing her post-show recovery to the minute and LeBron James is starting game days submerged in freezing water. The cold plunge has crossed over from elite recovery tool to mainstream wellness habit — and doctors are split on whether the hype matches the science.
Here is what to know about the trend, who is doing it and what cardiologists want you to consider before you climb in.
Why Cold Plunging Is Having a Moment
A cold plunge involves submerging the body in cold water — often neck-deep — for short periods. People do it in plunge pools, natural lakes and oceans, or as part of spa and hotel wellness circuits. The practice is now common at gyms, resorts and hotels across the United States, with some followers preferring structured spa setups and others heading outdoors.
Many enthusiasts also reference Wim Hof, known as “The Iceman,” whose method combines breath work with cold exposure.
Supporters point to benefits like reduced stress, better sleep, faster recovery and stronger immunity, with claims often tied to cardiovascular health and nervous system regulation.
Dr. Marcus Coplin, a naturopathic medical doctor and medical director for The Springs Resort, told Vogue, “Cold water plunging is like an exercise system for the circulatory, hormonal, nervous, and immune system all at once.”
He added: “Recently, I’ve seen a major uptick in the amount of people who want to take a cold water plunge as part of their self-directed health and well-being practice.”
Which Celebrities Cold Plunge Regularly
Harry Styles swims outdoors daily and uses ice baths for post-show recovery. “I feel like people who have discovered cold water swimming are just so happy for you that you’ve also found it,” he told Better Homes & Gardens in 2022. “That’s the thing with a swim — it’s the one thing you never regret.”
LeBron James opened up about his strict recovery routine in Netflix’s docuseries Starting 5. On game days, the 39-year-old is up at 6:30 a.m. and starts with a cold plunge before warming up on the court.
Lady Gaga uses ice baths to help manage chronic pain from fibromyalgia. In 2019, she shared her post-show routine on Instagram: “Ice bath for 5-10 [minutes], hot bath for 20,” followed by a compression suit packed with ice packs for another 20 minutes.
Hugh Jackman regularly posts polar plunges and tried cryotherapy in 2017, spending minutes in a chamber where temperatures can drop as low as minus 218 degrees Fahrenheit.
Kelly Clarkson told People in 2024 that walking around New York City sparked her fitness journey. “And I just got a cold plunge because everybody wore me down.”
David Beckham shared his ice bath routine in a 2024 Instagram reel, part of a recovery practice he has used since his playing days.
Gwyneth Paltrow keeps a cold plunge in her home spa room alongside a hot tub and sauna, calling it “excellent in circulation.”
Chris Hemsworth has endured Arctic swims for his “Limitless” series, calling cold immersion “one of the hardest things” he has ever done.
What Doctors Say About the Risks
Medical experts caution that evidence for some of the bigger health claims remains limited. Dr. Prashant Rao, a sports cardiologist at Harvard-affiliated Beth Israel Deaconess Medical Center, told Harvard Health Publishing the practice is not the best fit for most people.
“I’m pretty cautious about recommending cold-water therapy, especially because the reasons for doing it can be much better served with other interventions, such as exercise,” he said.
Rao warned that cold plunging is not advisable for people with cardiovascular disease, particularly those with heart rhythm abnormalities, because sudden cold exposure can place serious stress on the body. And while some athletes use cold water to reduce soreness, he said the research does not clearly show performance benefits.
“In fact, the little evidence we have suggests that post-exercise cold therapy may have detrimental effects on gains in muscle power and strength,” Rao said.
If you do try it, experts suggest starting with shorter durations, focusing on steady breathing and pairing the practice with other recovery methods rather than relying on it alone.
