By Jordan Stachel, MS, RDN, CPT

Do Cold Showers Increase Testosterone?

Cold showers have earned a reputation as a cure-all among wellness enthusiasts—from boosting mood to aiding recovery after workouts. One of the most common claims? That stepping into an icy stream of water can increase testosterone levels. But does science actually support this idea?

In this article, we break down what testosterone is, how cold showers might affect it, and what evidence-backed steps you can take to support hormone health.

What Is Testosterone and Why Does It Matter?

Testosterone is a key hormone responsible for various functions in the male body, including muscle development, bone density, sex drive, mood regulation, and red blood cell production. While it’s most often associated with men, women also produce testosterone in smaller amounts. Testosterone levels naturally decline with age, but certain lifestyle choices can also affect production.

When levels fall below normal, symptoms may include fatigue, low libido, depression, and reduced muscle mass.

Where Did the Idea Come From?

The idea that cold showers could increase testosterone seems to originate from a mix of anecdotal reports and extrapolations from cold exposure’s effects on physical performance. Athletes and fitness enthusiasts have long used ice baths to reduce inflammation and speed recovery after intense workouts, so it’s not a stretch to assume there might be hormonal benefits as well.

The theory also gained popularity on online forums like Reddit and biohacking communities, where people often report feeling energized or more “masculine” after a cold plunge—though personal anecdotes are not substitutes for clinical evidence.

What Happens to the Body During Cold Exposure?

When you expose your body to cold water, several physiological responses kick in:

• Vasoconstriction: Blood vessels narrow, redirecting blood to your core to preserve heat.

• Increased alertness: The shock can trigger a spike in norepinephrine, a hormone linked to focus and energy.

• Cortisol release: Stress hormone levels may temporarily rise in response to the shock.

These effects may explain why people feel invigorated after a cold shower, but feeling alert doesn’t necessarily indicate a spike in testosterone.

What Does the Research Say?

There’s limited scientific evidence directly linking cold showers to increased testosterone levels. One frequently cited study involved military personnel exposed to cold temperatures during Arctic training. The study found no significant increase in testosterone—in fact, prolonged cold exposure appeared to suppress levels of luteinizing hormone, which regulates testosterone production.

Another analysis of cold exposure found no hormonal benefit unless combined with other stressors like physical exertion, and even then, results varied by individual.

On the flip side, short-term cold exposure may reduce muscle soreness and improve mood, potentially contributing to a better hormonal environment overall—but this is indirect and doesn’t prove a direct testosterone boost.

Are Ice Baths or Cold Plunges More Effective?

Cold plunges and ice baths usually involve colder temperatures and longer exposure than a standard cold shower. Athletes often use water temperatures between 50°F–59°F (10°C–15°C) for 10–15 minutes. These methods may have stronger effects on recovery, inflammation, and dopamine release than showers, but still lack robust data proving testosterone increases.

Do Cold Showers Decrease Testosterone?

Some worry that regular cold showers could actually reduce testosterone due to the stress response they induce. However, there's no clinical evidence supporting this claim.

Acute cold exposure does activate the body’s stress response, but there’s no proof that occasional cold showers harm hormonal health. Chronic stress, on the other hand, has been shown to negatively affect testosterone.

How to Naturally Support Healthy Testosterone Levels

If your goal is to optimize testosterone, here are proven lifestyle habits that can help:

• Exercise regularly: Resistance training and high-intensity interval training (HIIT) have been linked to increased testosterone.

• Get enough sleep: Just one week of restricted sleep can lower testosterone levels by up to 15%.

• Eat a balanced diet: Nutrients like zinc, vitamin D, and healthy fats support hormone production.

• Manage stress: Chronic cortisol elevation from stress can reduce testosterone over time.

Cold showers may be a refreshing ritual, but they shouldn’t replace these evidence-backed strategies.

Should You Take Cold Showers?

While there’s little evidence that cold showers directly raise testosterone, they may offer indirect health benefits that support a healthy hormonal balance. These include:

• Enhanced circulation

• Improved mood

• Reduced post-exercise inflammation

Incorporating them into your routine won’t hurt—and for some, they can be a great way to kickstart the day. Just don’t expect them to be a magic bullet for testosterone.

FAQs: Common Questions About Cold Showers and Testosterone

Do cold showers actually boost testosterone levels?

There is no strong scientific evidence showing that cold showers significantly increase testosterone levels in healthy men. While some animal studies and small human trials suggest a potential short-term hormonal response to cold exposure, these effects are usually minor and temporary. Overall, cold showers may support well-being, but they shouldn't be relied on to meaningfully boost testosterone.

Can cold showers help with hormone balance?

Cold showers may indirectly support hormonal health by reducing inflammation, improving blood circulation, and helping with stress management. These factors can contribute to better hormonal balance, but cold showers alone are unlikely to cause measurable changes in hormone levels without other healthy lifestyle habits.

How do cold showers affect male fertility?

Cold exposure to the testicles, particularly through cold showers or cold plunges, might offer temporary benefits for sperm production and motility. However, extreme cold or prolonged exposure may have the opposite effect. More research is needed to determine the optimal conditions for fertility benefits.

Are there any health benefits of taking cold showers?

Yes, cold showers may offer several health benefits including improved mood, increased alertness, reduced muscle soreness, and enhanced circulation. Some people also report better stress resilience and mental toughness as a result of regular cold exposure. However, these effects are general and not necessarily linked to testosterone increases.

How long should a cold shower be for health benefits?

Cold showers lasting 2 to 5 minutes are generally enough to experience physical and mental benefits. It’s best to ease into the practice, starting with lukewarm water and gradually decreasing the temperature. Listen to your body, especially if you have cardiovascular issues or other health conditions.

How Everlywell Can Help

The only way to truly understand your hormone levels is through testing. Everlywell’s at-home Testosterone Test allows you to measure your testosterone levels from the comfort of your home—without needing to visit a lab. Backed by certified labs and physician-reviewed results, it’s a convenient first step toward better hormone health.

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