Does Cold Shower Increase Testosterone?
Dr. Paavas Sharma holds a Bachelor's degree in Dental Surgery from Manipal Academy of Higher Education. In her journey, she has garnered numerous accolades for her creative writing. Proficient in both English and Hindi, she particularly enjoys delving into topics related to sexual and dental health and possesses experience in writing about oncology. Dr. Paavas has 3 years of professional writing experience and was also involved in editorial teams for magazines since her school and college days. Apart from writing she consistently seeks opportunities for personal expression and enjoyment, whether it's cooking, Netflix sessions or indulging in crafts.
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Updated on 25th March 2025
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Cold showers have become a big trend in the wellness world. People swear by them for improving circulation, easing muscle soreness, and making you feel more awake. But one claim stands out—do cold showers actually boost testosterone? Some fitness lovers and biohackers believe that an icy plunge can naturally increase testosterone, leading to better energy, muscle growth, and overall health. But does science actually back this up, or is it just another wellness myth?
In this article, we’ll dive into the research behind cold showers and testosterone, explore different studies, hear what experts say, and break down what really works if you want to boost testosterone naturally.
Do Cold Showers Increase Testosterone?
The short answer? Not really.
Some studies suggest a temporary spike in testosterone after cold exposure, but the effect doesn’t last long and isn’t significant enough to make a real difference. Research results are mixed—some studies report small increases, others show no change, and some even find a decrease in testosterone levels.
Here’s why cold showers aren’t a reliable way to boost testosterone:
- Temporary Hormonal Fluctuations – Some studies suggest cold exposure may briefly increase testosterone, but the effect is short-lived and doesn’t impact overall levels.
- Conflicting Research – One study showed a 5% increase in testosterone after cold exposure, but another found a 10% decrease during cold water stimulation.
- Expert Opinions – Most medical experts agree that any effect on testosterone is minor and won’t provide real long-term benefits.
So, while cold showers have plenty of benefits, increasing testosterone isn’t one of them.
Conflicting Research About Cold Water and Testosterone?
Studies That Suggest an Increase
Some research hints that cold exposure might slightly boost testosterone levels:
- Sauna + Cold Plunge Study – A study published in the American Journal of Men’s Health found that men who took a cold plunge after a sauna had a small testosterone increase (about 5%, from 4.04 ng/mL to 4.25 ng/mL).
- Anecdotal Evidence – Some people who regularly take ice baths report a noticeable rise in testosterone. One case even showed an increase from 736 ng/dL to 1180 ng/dL after daily ice baths. But personal experiences don’t count as solid scientific proof.
Studies That Show No Significant Effect
Other research suggests cold exposure has little to no effect on testosterone levels:
- A 1991 study found that testosterone levels actually dropped by 10% during cold water exposure, even though another hormone (luteinizing hormone, which helps regulate testosterone) increased.
- A 2019 study in the European Journal of Applied Physiology looked at men who exercised and then recovered with either a cold bath or regular recovery. The cold bath group had a 10% drop in testosterone, while the regular recovery group saw a 9% increase—but the difference wasn’t statistically significant.
- Another Finnish sauna + cold immersion study found only a slight testosterone increase (4.04 to 4.24 ng/mL), but it wasn’t enough to prove any real impact.
How Cold Showers Might Impact Testosterone (Proposed Mechanisms)
Even though studies don’t strongly support the idea that cold showers increase testosterone, some researchers have theories about how it could happen temporarily:
- Stress Response & Hormone Fluctuation – Cold showers trigger a stress response, releasing hormones like cortisol and adrenaline. This shift might briefly impact testosterone, but it won’t have lasting benefits.
- Hypothalamic-Pituitary-Thyroid Axis Activation – This system helps regulate body temperature. Some believe it may indirectly affect testosterone, but research hasn’t proven a strong link.
- Testicular Temperature Regulation – The testes need a cooler environment to produce sperm efficiently. While this helps sperm health, its impact on testosterone is unclear and likely minimal.
Cold showers may offer many health benefits, but there is little evidence to suggest they significantly boost testosterone levels. Any hormonal changes from cold exposure are temporary and not substantial enough to impact overall testosterone production.
What Actually Works for Boosting Testosterone?
If you’re serious about increasing testosterone, here are some science-backed methods that work better than cold showers:
Exercise (Especially Resistance Training)
- Lifting heavy weights (like squats, deadlifts, and bench presses) has been consistently linked to higher testosterone.
- HIIT (high-intensity interval training) also shows positive effects.
Diet & Nutrition
- Eat enough protein to support hormone production.
- Get plenty of zinc (found in oysters, beef, and beans) and vitamin D (from fatty fish and sunlight).
- Healthy fats (like olive oil, nuts, and avocados) help maintain hormone balance.
Sleep & Stress Management
- Getting 7-9 hours of quality sleep is one of the best natural ways to boost testosterone.
- Lowering cortisol (the stress hormone) through relaxation techniques can help keep testosterone levels steady.
Maintaining a Healthy Weight
- Obesity is linked to lower testosterone.
- Staying active and eating well can help balance hormones.
Other Benefits of Cold Showers (Even If They Don’t Boost Testosterone)
Cold showers might not do much for testosterone, but they still offer plenty of other health perks:
- Better Circulation – Cold water makes blood vessels constrict, then widen after exposure, improving blood flow.
- Muscle Recovery – Cold showers can help reduce inflammation and soreness after workouts.
- Increased Alertness – The shock of cold water wakes you up and boosts mental clarity.
- Possible Immune Benefits – Some studies suggest that regular cold exposure may strengthen the immune system by increasing white blood cell activity.
Final Verdict: Should You Take Cold Showers for Testosterone?
Based on current research, cold showers don’t consistently or significantly boost testosterone. Some studies show slight increases, but others show no effect—or even a decrease. And even if there is a small boost, it’s temporary and fades quickly.
That said, cold showers still have plenty of benefits, like better circulation, faster muscle recovery, and improved focus. If you enjoy them, keep going! Just don’t count on them as your main strategy for increasing testosterone.
If your goal is to boost testosterone, focus on exercise, a proper diet, quality sleep, and stress management—these are proven ways to optimize testosterone naturally.
