Do Cold Showers Increase Testosterone? Importance & Benefits!


Testosterone is the primary male sex hormone responsible for promoting masculine characteristics. Maintaining healthy testosterone levels is important for physical and mental well-being in men.

Some claim that taking regular cold showers can give a boost to testosterone production. But is there any truth to this? This article will explore the link between cold water exposure and testosterone levels.

Importance Of Testosterone 

Testosterone plays a vital role in male health including:

šŸ”¹ Muscle growth and strength

šŸ”¹ Bone mass and density 

šŸ”¹ Fat distribution

šŸ”¹ Sex drive and fertility

šŸ”¹ Energy levels

šŸ”¹ Mood and cognition

Testosterone levels peak during adolescence and early adulthood. After age 30, they gradually decline by roughly 1% per year. Low testosterone or ‘low T’ can cause symptoms like reduced muscle mass, erectile dysfunction, low energy, and depression in men. Boosting declining testosterone may help counteract these effects.

How Can Cold Showers Impact Testosterone Levels?

Here are some ways cold showering may influence testosterone production:

Cold Showers Impact Testosterone Levels

šŸ”¹ Cold exposure stresses the body – Studies show that short-term cold stress can increase testosterone secretion in men. The testes are activated to raise testosterone levels to cope with the cold.

šŸ”¹ Increased heart rate – Cold water leads to faster heart rate and blood circulation, which helps transport testosterone and oxygen to tissues.

šŸ”¹ Improved blood flow – Cold showering is thought to boost circulation by constricting blood vessels. Better blood flow could benefit tissue oxygenation and hormone transport.  

šŸ”¹ Activation of the sympathetic nervous system – Cold exposure triggers the fight-or-flight response. This activates the adrenal glands and gets hormones like adrenaline rushing. The spike in stimulatory hormones may also stimulate testosterone.

šŸ”¹ Improved sleep quality – Cold therapy before bed may deepen sleep. Adequate sleep is essential for optimized testosterone production.Ā 

šŸ”¹ Reduction of inflammation – Cold showers help reduce systemic inflammation. Chronic inflammation can suppress testosterone levels.

However, research on the effects of cold showering itself on testosterone levels is limited. Some small studies show that extreme cold exposure like ice baths may increase testosterone short term. More research is needed on this topic specifically.

Other Benefits Of Taking Cold Showers

Beyond potential testosterone-boosting effects, cold showers offer several other benefits:

šŸ”¹ Improved circulation and heart health by adapting to the cold 

šŸ”¹ Increased alertness and energy

šŸ”¹ Better hair and skin health 

šŸ”¹ Enhanced immunity due to the hardening effect

šŸ”¹ Increased resilience and willpower

šŸ”¹ Improved mood due to the release of feel-good endorphins

šŸ”¹ Helps reduce stress and depression

However, cold showers aren’t for everyone. Those with heart problems or high BP should consult a doctor first. Start gradually with lukewarm water and slowly make it cooler over time.

Related:- Does Cold Showers Help Blood Flow? Cold Shower Benefits For Your Health


Some early evidence suggests that brief cold showering may help increase testosterone levels temporarily. However, more specific research is required to know the true effects of male hormones. Either way, cold showers provide many other benefits for vitality, circulation, immunity, alertness, and mental strength.

Cold exposure therapy when done carefully could be a valuable addition to a healthy lifestyle for men. But it should be considered an adjunct, not a replacement, for medical care and proven lifestyle changes like proper sleep, exercise, and nutrition for maintaining healthy testosterone levels.


Q: How long/cold should showers be to increase testosterone? 

A: There are no specific recommendations yet, but experts suggest starting with 30-90 seconds of cold water not below 60Ā°F to avoid hypothermia. Gradually make it colder over time as your body adapts.

Q: Does cold water therapy boost testosterone in females too?

A: Cold exposure may theoretically increase testosterone a bit in females too. However, women produce very low testosterone compared to men, so the effects are negligible.

Q: Are cold showers safe? 

A: For most healthy people, brief cold showers are safe when started gradually. However those with heart conditions, high BP, or circulation issues should consult a doctor first.Ā 

Q: Should I have a warm or cold shower after a workout?  

A: It depends on your goals. Warm showers are soothing. Cold showers seem to help reduce muscle soreness and inflammation. But there are mixed views on which is better post-workout.

Q: What time of day is best for a cold shower?

A: Some feel morning cold showers increase alertness. Cold showers 2-3 hours before bed may improve sleep quality. But listen to your body – take them whenever works for you.

Dr. Jun Ren is a dedicated and experienced registered dietitian and nutritionist who is committed to helping people achieve their health goals through personalized nutrition plans. With a passion for promoting healthy eating habits and preventing chronic diseases, Dr. Ren has been able to assist numerous clients in improving their overall quality of life.

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