TL;DR — Key Takeaways

• No, cold showers don’t reliably increase testosterone. Some studies even show a small decrease.
• The real, evidence-backed link is heat, not cold: excess heat harms sperm and testicular health.
• Avoiding hot tubs, saunas, and hot baths matters more than taking cold showers.
• Sperm ≠ testosterone, cooling helps sperm more than it changes testosterone.
• Cold exposure has real perks (alertness, mood, recovery), just not a testosterone boost.

No, cold showers don’t reliably increase testosterone; some studies even show a small decrease. The evidence-backed link isn’t cold, it’s heat: excess heat harms sperm and testicular health, so avoiding hot tubs, saunas, and hot baths matters more than cold showers. Cold exposure still has real perks, alertness, mood, recovery, but a testosterone boost isn’t one.

The “cold showers spike your testosterone” claim is a fitness-world favorite. The evidence doesn’t back it, but there’s a real temperature angle worth knowing. (Part of our guide on how to increase testosterone naturally; for the overview, our complete TRT guide.)

Do Cold Showers Increase Testosterone?

No, not reliably. There’s no strong evidence that cold showers meaningfully raise testosterone in healthy men. If anything, results lean neutral-to-negative. It joins the list of appealing-but-unproven “boosters” much like the heat side in do saunas increase testosterone.

Key fact: There’s no solid evidence cold showers raise testosterone, the real link is that avoiding heat (not adding cold) supports sperm and testicular health.

What the Studies Show

• A 1991 study found cold water stimulation had no effect on testosterone, while physical activity did.
• A 2007 study found brief cold exposure actually decreased testosterone.
• Some report a brief, temporary spike after cold exposure, but it’s small and short-lived, not enough to change your overall levels.

Experts agree any hormonal blip from cold is temporary and insignificant for testosterone.

The Real Temperature Story: Heat Hurts

Here’s the nuance that’s actually true. Your testicles work best slightly cooler than core body temperature, and excess heat lowers sperm quality (and can transiently lower testosterone):

• A 2007 study found that reducing regular warm-water exposure improved sperm counts by nearly 500% in some men.
• This is the same reason saunas, hot tubs, and tight clothing are cautioned for fertility see do saunas increase testosterone and TRT and fertility.

But note: this is about avoiding heat, not adding cold — and it mostly affects sperm, not testosterone (they’re not the same thing).

Do Cold Showers Have Any Real Benefits?

Yes, just not hormonal ones. Cold exposure can boost alertness, mood (via dopamine/norepinephrine), and recovery, and some people find it helps stress and discipline. Those are legitimate reasons to take cold showers, they’re simply not a testosterone strategy. (One caveat: cold plunges right after strength training may slightly blunt muscle adaptations.)

So Should You Take Cold Showers for Testosterone?

For testosterone specifically, no, it won’t move the needle. If your goal is higher testosterone, focus on the proven levers: sleep, fat loss, and strength training, detailed in how to increase testosterone naturally. Take cold showers for their real benefits (energy, mood, recovery), and simply avoid excessive heat to protect testicular health. If you have low testosterone symptoms, test your levels and see whether TRT is right for you.

The Bottom Line

Do cold showers increase testosterone? No, the evidence is weak, and some studies show a slight decrease. The only real temperature link is that avoiding heat (hot tubs, saunas, tight clothing) supports sperm and testicular health, but that’s not the same as cold raising testosterone, and it mostly affects sperm. Enjoy cold showers for alertness, mood, and recovery, but don’t count on them to boost your testosterone.

For the levers that actually work, see how to increase testosterone naturally, and explore everything on men’s testosterone health at TRT NYC.

👉 Want to know your real testosterone? Skip the cold-shower hype, check your levels with an at-home test kit and talk to a licensed provider if they’re low.

Frequently Asked Questions

Do cold showers increase testosterone?

No, not reliably. There’s no strong evidence cold showers meaningfully raise testosterone, and some studies show a slight decrease. Any brief spike from cold is small and temporary. Cold showers have real benefits for alertness and recovery, but a testosterone boost isn’t one of them.

Does cold exposure raise testosterone?

Not meaningfully. A 1991 study found cold water had no effect on testosterone (while exercise did), and a 2007 study found brief cold exposure decreased it. Any hormonal change from cold is temporary and insignificant for your overall testosterone levels.

Does heat lower testosterone and sperm?

Excess heat clearly harms sperm quality and can transiently lower testosterone, because the testicles need to stay slightly cooler than core temperature. Reducing warm-water exposure improved sperm counts substantially in one study, which is why saunas and hot tubs are cautioned for fertility.

Are cold showers good for sperm?

Indirectly, by helping keep the testicles cool, but the bigger factor is avoiding heat rather than adding cold. Cooler testicular temperature supports sperm quality and count, so limiting saunas, hot tubs, and tight clothing matters more than cold showers themselves.

Does a cold plunge boost testosterone?

No solid evidence supports cold plunges raising testosterone; effects are neutral to slightly negative. Cold plunges have recovery and mood benefits, but for testosterone they don’t help. Note that plunging right after strength training may slightly blunt muscle gains.

What are the real benefits of cold showers?

Cold showers can improve alertness, mood (via dopamine and norepinephrine), and recovery, and some people find them useful for stress and discipline. These are legitimate reasons to take them, they’re just not a way to raise testosterone.

Written by: TRT NYC Editorial Team: Last updated: July 2026 · Reviewed against: peer-reviewed research and clinical references (see References).

Medical disclaimer: This article is for educational purposes only and is not medical advice. trtnyc.com is an independent informational resource, not a medical provider. Always consult a licensed healthcare provider about your testosterone.