Cold showers don't boost testosterone levels directly. Exercise and diet have more impact on testosterone.

Testosterone plays a critical role in men's health, directly influencing energy levels, muscle mass, fertility, and emotional well-being. It is responsible for key biological functions such as sperm production and maintaining libido. Monitoring testosterone levels is essential, especially as men age or experience symptoms like fatigue, depression, or reduced sexual drive. In the quest to boost testosterone naturally, many turn to various lifestyle hacks, one of the most common being cold showers. But do cold showers actually increase testosterone levels?

Despite widespread claims, cold showers do not directly increase testosterone. Although they may feel energizing and offer a range of health benefits such as improving blood circulation, enhancing mood, and helping with better sleep, scientific studies have found no direct link between cold water exposure and elevated testosterone levels. In fact, a 2007 study observed that exposure to cold temperatures may actually lower testosterone, not raise it. What this means is that while cold showers may have indirect health benefits, they should not be relied upon as a hormonal boost.

That said, cold showers do have their place in a healthy routine. They are known to help alleviate post-exercise muscle soreness, improve alertness, and promote deeper sleep when taken before bedtime. Sleep quality is an important factor in testosterone regulation. Since testosterone levels typically peak in the early morning, getting a good night’s rest is essential. If stress is disrupting sleep, combining physical activity with a cold shower can promote relaxation and restore hormonal balance. So while cold showers may not spike testosterone directly, they can support the systems that regulate it.

It’s important to distinguish between sperm health and testosterone levels when discussing the benefits of cold exposure. The testicles are designed to remain a few degrees cooler than the rest of the body—about 2.5 to 3 degrees Celsius lower—because sperm production functions optimally at around 34 degrees Celsius. This is why the scrotum hangs away from the body and has a unique blood vessel arrangement to regulate heat. Cold water may help in maintaining this temperature, thus supporting fertility, but it doesn’t necessarily influence testosterone levels.

To explore the comparison between cold exposure and physical activity, a notable study titled “Effects of Physical Exercise and Cold Stimulation on Serum Testosterone Level in Men” examined how both factors affected hormonal levels in young males. In this study, exercise was found to significantly boost testosterone by over 20 percent, whereas cold water exposure resulted in a 10 percent decrease in testosterone levels. While both conditions increased levels of luteinizing hormone—which stimulates testosterone production—the hormonal response to exercise was much more favorable. These findings clearly show that physical activity is a far more effective method for naturally enhancing testosterone.

So, what about the opposite temperature extreme? Do hot showers decrease testosterone? The answer is, not really. Unless the water is excessively hot and exposure is prolonged, there’s no evidence that hot showers negatively affect testosterone levels. However, consistently exposing the testicles to high heat—such as sitting in hot tubs for extended periods—can impact sperm quality over time, so moderation is key.

Another factor often brought up in testosterone discussions is sunlight. There is strong evidence suggesting that sunlight boosts testosterone indirectly by increasing vitamin D levels. This is why testosterone levels are typically higher during the sunnier summer months. Vitamin D plays a role in testosterone production, and regular exposure to sunlight helps keep those levels optimal. Some people even advocate exposing the testicles to sunlight to stimulate testosterone production. While a few minutes of morning sun may help, one must be extremely cautious, as prolonged exposure can damage sensitive skin.

Beyond natural sunlight, red light therapy and near-infrared (NIR) lamps are being explored for their potential to boost testosterone. These methods are thought to stimulate Leydig cells, which are responsible for testosterone synthesis in the testicles. While promising, most of these studies have been conducted on animals, and FDA approval for testosterone enhancement in humans has not been granted. If you choose to explore this route, it is crucial to use only high-quality, approved devices and avoid unregulated or cheap products that could do more harm than good.

One of the simplest things men can do to support healthy testicular function is to wear loose, breathable underwear. Tight clothing, particularly synthetic fabrics, can increase scrotal temperature and potentially affect sperm quality. Opting for cotton boxers is a practical and effective way to support overall reproductive health.

If, despite these lifestyle adjustments, testosterone levels remain low, it may be time to consult a healthcare provider. Testosterone Replacement Therapy (TRT) is a medical option available to those diagnosed with clinically low testosterone. It should only be pursued under medical supervision, following a proper diagnosis and comprehensive hormone testing.

In conclusion, while cold showers offer numerous health benefits, increasing testosterone is not one of them. The belief that regular cold exposure can elevate testosterone levels is a myth. Instead, consistent exercise, balanced nutrition, quality sleep, and stress management remain the most effective and evidence-backed strategies for maintaining healthy testosterone levels. If those measures aren’t enough, medical interventions like TRT may provide additional support.