The connection between cold showers and testosterone levels can seem murky and confusing. With many experts and heaps of anecdotal evidence claiming cold showers can directly amplify testosterone levels, we’ve conducted our own thorough investigation by exploring various scientific theories and the latest research findings.
We found cold showers do enhance testosterone levels. While there’s an initial short-term drop in testosterone due to the cold shock response, the long-term effects of cold showers show a net positive impact on testosterone levels.
The effects of cold showers on testosterone be explained by eight scientific mechanisms.
- Better Oxygen Flow: Taking cold showers regularly might increase your red blood cells and a hormone called erythropoietin, both of which could boost testosterone.
- Cooling the Scrotum: Cold showers could lower the temperature of the scrotum, an often overlooked but critical environment for testosterone production and sperm health.
- Increases Luteinizing Hormone Levels: Luteinizing hormone (LH) is a hormone produced by the pituitary gland that signals the testes to produce testosterone, especially when testosterone levels are low.
- Stress Response: Taking a cold shower triggers a surge of dopamine and norepinephrine, two stress hormones that signal the body to temporarily pump out more testosterone from the testes.
- Fat Reduction: While the impact may be modest, cold showers could aid in reducing body fat and regulating other synergistic functions related to fat loss. A decrease in fat equates to a more balanced ratio of testosterone to estrogen.
- Insulin Control: Cold showers could improve your insulin sensitivity, which can influence testosterone production.
- Stress Relief: Cold showers might lower your cortisol (stress hormone) levels, leading to higher testosterone levels.
- Sleep Improvement: Better sleep is one of the potential benefits of cold showers, and good sleep is crucial for healthy testosterone levels.
In this article, we’ll dissipate the myths, dissect theories, and bring forth a clearer understanding of this topic, going beyond simple beliefs and anecdotal evidence. Our analysis is grounded in existing research and rational thinking, aiming to show how cold showers impact testosterone levels in more subtle ways than commonly believed.
However, it’s worth noting that there’s limited research specifically on cold showers, and even fewer studies compare various cold exposure methods. To thoroughly explore this subject, we’ll review a range of studies on different cold exposure techniques, from cold showers to ice baths and even cold ocean swims.
The prevailing consensus suggests that cold showers, when done right, can offer many benefits similar to other cold exposure methods like ice baths, though the intensity of these effects might vary. We’ll conclude the article by providing tips on optimizing your cold shower experience for testosterone benefits, including the ideal temperature and duration.
Let’s dive in.
1. Testosterone Benefits From Improve Oxygenation
In 2019, a study by the Poznan University of Medical Sciences [1] looked into how often swimming in cold water during the winter impacted the blood and a hormone called erythropoietin in both men and women swimmers. They had 34 healthy people, who swam in cold seawater at least twice a week, participate in the study.
The swimmers were asked for blood samples in October, January, and April. The scientists then looked at various aspects of the blood from these samples to find out if there were any changes over time.
What they found was that regularly swimming in cold water led to certain changes in the blood when the body was at rest. From October to April, the number of red blood cells increased.
Red blood cells are the cells that carry oxygen throughout our body. Also, the amount of hemoglobin, a protein in red blood cells that helps transport oxygen, went up. Furthermore, on average, each red blood cell had more hemoglobin in it, and this hemoglobin was more concentrated. Lastly, the levels of erythropoietin, a hormone that stimulates the creation of more red blood cells, also increased.
Notably, an increase in erythropoietin levels, which is produced in the kidneys, can indirectly influence testosterone production. Higher erythropoietin levels lead to an increase in red blood cell production, enhancing the body’s oxygen-carrying capacity. This can result in improved athletic performance, which is known to affect testosterone production positively.
Moreover, studies have indicated that better oxygenation, courtesy of increased red blood cells and hemoglobin levels, can have a favorable impact on testosterone production. Improved oxygen supply may stimulate the Leydig cells in the testes to produce more testosterone and further enhances testosterone release during physical activity.
Key Takeaway:
- Regular cold water exposure can increase red blood cell count, hemoglobin, and erythropoietin—increasing oxygen supply to tissues and muscles during exercise or physical activity and having a positive effect on testosterone production.
- Higher oxygen availability may also stimulate the Leydig cells in the testes to produce more testosterone.
2. Improve Testosterone by Cooling the Scrotum
The scrotum, which hangs outside a male body, is really important for making testosterone. It hangs out there to stay cool, usually about 95°F to 98.6°F (or 35 to 37°C). This perfect temperature helps us make testosterone and keep sperm healthy.
Studies suggest that if a man’s testicles are a bit cooler, it can help with the amount, quality, and how well the sperm move.
For example, a 2013 study [2] measured sperm quantity and how well they move based on the seasons of the year. The study saw that sperm quality decreased during hotter months (spring to fall) but improved during the winter.
This hints at a pattern where sperm quality gets better in colder months.
Although the study didn’t specifically look at how cold weather affects testosterone levels, we can guess that because sperm health improved in colder months, testosterone levels also might be healthier during those times.
Another study from the University of California [3] backs this up. It found that when monkeys were exposed to heat in their testicle area, the amount of testosterone in their blood went down, and sperm production significantly decreased.
So by keeping the area around the testicles cooler, men create a situation that helps make healthy sperm and could possibly boost testosterone production.
Key Takeaway:
- The scrotum plays a vital role in testosterone production and sperm quality in men, and maintaining an ideal temperature range is crucial for these functions.
- Cooler testes have been found to positively impact sperm volume, quality, and mobility, suggesting a potential association between colder temperatures and healthier testosterone levels.
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3. Increases Luteinizing Hormone Levels
Cold showers have been shown in several studies to spike Luteinizing Hormone (LH). This happens because the cold exposure makes your body’s testosterone levels temporarily drop. When this happens, your brain sends out more LH, which basically tells your testes to get back to work and make more.
A 1991 study [4] on 32 young men looked at exercise and cold exposure effects on various hormones.
The men were split into two groups. Group 1 exercised, then did cold exposure. Group 2 did cold first, then exercised.
Here’s the key finding:
- Exercise increased testosterone, LH, and norepinephrine in both groups.
- Cold exposure initially decreased testosterone by around 10% in both groups.
- Cold exposure done after exercise slightly increased LH levels
- However, cold exposure before exercise significantly increased LH levels by over 20%.
After cold exposure ends, testosterone starts to recover back to baseline. But Luteinizing Hormone levels remain elevated after cold exposure ceases. This sustained high LH continues signaling the testes to raise testosterone.
So, while your testosterone dips a bit right after the cold, it’ll then jump back up, even higher than before, because of the extra LH. This means you’re getting an overall increase in testosterone after being in the cold.
In other words, cold therapy may briefly lower testosterone but then boost it via increased LH.
This study (among others) also provides evidence that cold showers are beneficial before a workout by increasing Luteinizing Hormone. The cold will lower your testosterone momentarily, but then it gives it a nice boost, thanks to the extra LH. For a deeper dive into that, be sure to read our article The Benefits of Cold Showers Before a Workout.
Key Takeaways:
- Cold exposure initially causes a small, temporary decrease in testosterone levels. However, it also stimulates an increase in luteinizing hormone (LH) secretion from the pituitary gland.
- The sustained elevation in LH after cold exposure induces the testes to increase testosterone production, leading to a net increase in total testosterone exposure.
- Cold exposure prior to exercise magnifies this LH surge and testosterone-boosting effect.
4. Cold Stress Response Activates Testosterone
Research shows that taking cold showers can give testosterone levels a boost by triggering the body’s reaction to stress. There was a 2000 study published in the European Journal of Applied Physiology [5] that found men who bathed in chilly 14°C (57°F) water had much higher levels of two chemicals, norepinephrine and dopamine, compared to men who took warmer 32°C (90°F) showers.
What are norepinephrine and dopamine? They’re like postmen inside our bodies that deliver messages from one nerve to another. They’re also part of the body’s stress response system, getting us ready to either “fight” or “flee” when danger is near.
During the study, when the men had cold showers, their bodies reacted like they were under stress. Norepinephrine levels rose by more than 500% and dopamine levels were up by 250%. This all points to the fact that cold showers set off our body’s stress response.
When something stressful happens, our bodies get ready to react fast. This starts in our nervous system, the part that handles our body’s “fight or flight” response. It makes our hearts beat faster, our blood pressure rise, and our breathing quicken.
During this process, the brain also tells the testes, the organs that produce male hormones, to temporarily release more testosterone.
This all begins with two chemicals in our brains, dopamine and norepinephrine, which start off a chain of events in our hormonal system:
- Norepinephrine gets our hypothalamus (a part of our brain) to release a hormone called GnRH
- GnRH leads our pituitary gland (another part of our brain) to release LH
- LH tells the testes to make more testosterone
This sequence of events is called the HPG axis. Through this pathway, cold showers may briefly raise testosterone levels to help the body handle stress.
While the spike in testosterone is temporary, some evidence suggests consistent cold exposure helps maintain higher baseline testosterone over time. This effect likely evolved long ago to help our ancestors deal with threats and challenges. Today, cold showers may allow us to activate the same ancient physiological mechanisms.
Key Takeaways:
- Cold water immersion activates the body’s sympathetic stress response, triggering a significant release of norepinephrine and dopamine in the brain.
- The spike in norepinephrine and dopamine from cold exposure indirectly stimulates the hypothalamic-pituitary-gonadal axis, ultimately increasing testosterone synthesis and secretion from the testes.
5. Helps Reduce Body Fat
Having too much body fat, especially around the belly, can lead to lower testosterone levels in men.
Body fat contains an enzyme called aromatase, which converts testosterone into estrogen. The more fat you have, the more of this enzyme is at work, turning more testosterone into estrogen. This shift can result in men having less testosterone.
Body fat also stores estrogen, which could disrupt the balance of testosterone and estrogen in your body. Having too much estrogen can cause your body to make less luteinizing hormone (LH) and follicle-stimulating hormone (FSH), both of which help control testosterone production.
On the other hand, losing weight and reducing body fat can help increase testosterone levels.
Being in the cold has been shown to activate a type of fat in our body called brown adipose tissue, also known as BAT, which uses energy and absorbs glucose, potentially helping to reduce fat.
A 2014 study [6] investigated the effects of intermittent cold exposure on brown adipose tissue (BAT) activation and metabolism in mice. The researchers exposed the mice to cold at 39°F (4°C) for 1-8 hours, three times per week.
The results showed that this cold exposure regimen effectively activated the mice’s brown fat, leading to a doubling of their metabolic rate during the study period. The activation of BAT through cold exposure triggered an increase in energy expenditure and fat burning.
However, the researchers also observed that the mice compensated for the increased energy expenditure by consuming more food. While cold-induced BAT activation can increase energy expenditure, it may not necessarily lead to weight loss if food intake is not controlled.
Overall, taking cold showers could contribute to fat loss by raising energy use and fat burning, which could help slightly increase testosterone levels in individuals with a lot of body fat. But remember, cold showers might not be as effective as other habits like exercise and a proper diet in improving your testosterone levels.
This finding has got a thumbs up from various other studies, and you can read more about it in our article about the benefits of cold showers on fat loss.
Key Takeaways:
- Cold showers might initially decrease testosterone due to the body’s stress response, but they can also lead to an overall increase in testosterone levels over time. This process involves a rise in the Luteinizing Hormone (LH), which signals the testes to produce more testosterone and an improvement in factors like oxygen flow and testicular health.
- Apart from potentially boosting testosterone, regular cold showers can help reduce body fat, regulate insulin sensitivity, and improve overall health. This is likely due to their effect on activating brown fat, enhancing mitochondrial function, and positively influencing other physiological processes. While cold showers can be beneficial, they should be complemented with other lifestyle interventions like regular exercise and a healthy diet.
6. Insulin Control
Research has uncovered a fascinating connection between cold showers and testosterone levels through their impact on insulin sensitivity.
Insulin sensitivity refers to how effectively our bodies respond to insulin, a hormone responsible for regulating blood sugar levels. When insulin sensitivity is impaired, it can lead to insulin resistance, a condition where cells become less responsive to insulin signals, causing elevated blood sugar and insulin levels.
A 2015 study [7] conducted on individuals with type 2 diabetes explored the effects of short-term cold exposure on insulin sensitivity and brown fat activity. Eight overweight men with type 2 diabetes were exposed to mild cold temperatures (around 14-15°C) for increasing durations over ten days.
The results were remarkable: after ten days of cold exposure, insulin sensitivity improved by a remarkable 43%, mainly due to increased peripheral insulin sensitivity and glucose uptake into skeletal muscle.
So how can cold showers help with insulin sensitivity, and how does this affect testosterone levels? Let’s break it down:
- Activating Brown Fat: When you’re cold, your body will activate a special type of body fat, called brown fat, which generates heat by burning sugar. This can help lower the amount of sugar in your blood, improving insulin sensitivity.
- Enhancing Mitochondrial Function: Cold showers can help your body to grow new, improved brown fat cells by fixing issues with their mitochondria (the parts of the cells that act as power plants), potentially reversing insulin resistance.
- Regulation of Reproductive Function: Insulin plays a role in regulating reproductive function. It promotes the secretion of hormones that influence testosterone production and secretion in the testes.
- Bidirectional Relationship: There is a bidirectional relationship between insulin and testosterone levels. While insulin can influence testosterone production, testosterone levels can also impact insulin sensitivity. Low testosterone levels have been associated with insulin resistance, while testosterone administration has been found to improve insulin sensitivity in some studies.
So, cold showers can help your body respond better to insulin, and this can reduce the risk of diabetes. Not only that, but this improved insulin sensitivity can also enhance testosterone production, which is good for your health, muscle building, and sexual function.
Key Takeaways:
- Cold showers can effectively improve insulin sensitivity by activating brown fat and enhancing mitochondrial function, which not only aids in glucose regulation and reduces the risk of diabetes but also enhances testosterone production and secretion.
- The impact of cold showers reveals a fascinating interplay between seemingly unrelated physiological processes, such as insulin response and testosterone production, emphasizing their role in enhancing overall health for men.
Do Cold Showers Decrease Testosterone?
Most of the evidence points towards cold showers temporarily decreasing testosterone, with various studies finding immediate but short-lived declines in testosterone after cold exposure.
These declines are likely due to the acute stress of cold causing the release of cortisol, which can suppress testosterone production.
However, it’s important to note these studies looked at the immediate effects of isolated cold exposure. When we look at the long-term effects of habitual cold showers, the picture looks quite different.
Over time, cold shower routines have been shown to improve several biomarkers related to testosterone:
- Cold showers may increase testicular health and sperm quality. One study found improved sperm quality after cold showers.
- They can increase luteinizing hormone, which signals the testes to produce more testosterone. A study found increased LH after cold water swimming.
- Cold exposure helps regulate cortisol, which indirectly supports testosterone production. Cold showers lowered cortisol in one study.
- Cold showers increase norepinephrine and epinephrine, which stimulate testosterone secretion. Studies show increased norepinephrine after cold exposure.
- Frequent cold exposure activates the sympathetic nervous system over time, which is involved in testosterone secretion.
While an isolated cold shower may temporarily reduce testosterone, over time, habitual cold showers can improve many factors related to optimal testosterone levels. The long-term impact seems to be beneficial.
What Temperature Cold Shower Is Best for Testosterone?
Studies suggest that the ideal water temperature for maximizing the effects of cold showers on testosterone levels is anything under 14°C (57°F).
Research has shown that immersing oneself in cold water at this temperature can lead to significant physiological responses, including increased norepinephrine and dopamine, both of which have a positive effect on testosterone.
One study titled “Human Physiological Responses to Immersion into Water of Different Temperatures” [8] examined participants exposed to various water temperatures, including 14°C, 20°C, and 32°C (considered thermoneutral). The results showed that immersion in 32°C water, which is considered a neutral temperature, did not significantly alter hormone levels like testosterone.
However, immersion in 20°C water resulted in a decrease in rectal temperature and an increase in metabolic rate, indicating a cold stress response. This cold stress response may have some impact on testosterone levels. However, the most notable effects were observed when participants were immersed in 14°C cold water.
This exposure led to significant physiological responses to cold stress, including increased levels of norepinephrine and dopamine, which have a positive effect on testosterone production.
Another study, titled “The Effects of a Single Whole-Body Cryotherapy Exposure on Physiological, Performance, and Perceptual Responses of Professional Academy Soccer Players After Repeated Sprint Exercise,” [9] examined the impact of whole-body cryotherapy on testosterone levels.
After a 20-minute exercise session, participants who underwent whole-body cryotherapy at -76°F (-60°C) experienced a remarkable increase in testosterone levels by approximately 21% at 2 hours and 28% at 24 hours, compared to those who did not undergo cold exposure.
Overall, the evidence suggests that the colder the water temperature, the better the potential effects on testosterone. Therefore, if you want to optimize the impact of cold showers on testosterone production, aim for water temperatures of 14°C or lower.
How Long of a Cold Shower is Best for Testosterone?
The optimal duration for a cold shower to potentially boost testosterone levels varies, with some proponents suggesting a range of 3-5 minutes. However, according to some research, an approximately 10-minute cold shower could have the most promising effect on testosterone levels.
This suggests a balance may need to be sought between personal comfort and scientific data. Remember, individual responses can greatly vary. Consistency and gradual adjustments are crucial for maintaining a sustainable routine.
For more ideas on benefits for specific durations, see our guide for How Long to Take a Cold Shower.
What Other Benefits Do Cold Showers Have For Men?
In addition to possibly increasing testosterone levels, cold showers are known to provide a wealth of other benefits to men’s health.
Firstly, being exposed to cold water triggers the release of endorphins, the body’s natural mood elevators, potentially lifting spirits and relieving symptoms of depression.
Cold showers also invigorate the circulatory system, leading to improved blood flow and, consequently, better cardiovascular health. This enhanced circulation can lead to a stronger immune system, reducing susceptibility to colds and other illnesses.
Men seeking to lose weight might be surprised to find that cold showers can act as a natural aid. This is because they stimulate brown fat, which unlike typical white fat, burns energy in an effort to keep the body warm, indirectly aiding in weight loss.
Skin and hair health is another area that cold showers can significantly benefit. Cold water aids in closing skin pores and hair cuticles, thereby preventing dirt accumulation and making hair appear shinier and healthier.
In addition, the discipline of taking regular cold showers can be a kind of resilience training, psychologically fortifying men to better handle stress and challenging situations.
These benefits make cold showers a holistic approach to well-being. For an in-depth insight into these benefits, we invite you to explore our detailed article Benefits of Cold Showers For Men.
Final Thoughts
Taking everything into account, it’s clear that there is a complex relationship between cold showers and testosterone levels. Cold showers may have both immediate and long-term effects that influence testosterone. While initial exposure to cold may temporarily decrease testosterone levels, the long-term effects appear to be more positive.
By increasing erythropoietin levels, improving oxygen supply, stimulating LH production, activating stress response, aiding in fat reduction, boosting insulin control, and even enhancing sleep – cold showers may play a significant role in aiding testosterone production indirectly. Moreover, the ideal conditions for maximizing these benefits appear to be a shower temperature below 14°C and a duration of around 11 minutes.
Although more research is needed specifically on the effects of cold showers on testosterone, existing studies on various cold exposure methods indicate that such practices can offer significant benefits. It’s evident that these potential benefits extend beyond testosterone, touching on numerous aspects of men’s overall health, including mood, cardiovascular health, immune function, weight management, skin and hair health, and resilience.
References
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- Lue, Y. H., Lasley, B. L., Laughlin, L. S., Swerdloff, R. S., Hikim, A. P., Leung, A., Overstreet, J. W., & Wang, C. (2002). Mild testicular hyperthermia induces profound transitional spermatogenic suppression through increased germ cell apoptosis in adult cynomolgus monkeys (Macaca fascicularis). Journal of andrology, 23(6), 799–805.
- Sakamoto, K., Wakabayashi, I., Yoshimoto, S., Masui, H., & Katsuno, S. (1991). Effects of physical exercise and cold stimulation on serum testosterone level in men. Nihon eiseigaku zasshi. Japanese journal of hygiene, 46(2), 635–638. https://doi.org/10.1265/jjh.46.635
- Srámek, P., Simecková, M., Janský, L., Savlíková, J., & Vybíral, S. (2000). Human physiological responses to immersion into water of different temperatures. European journal of applied physiology, 81(5), 436–442. https://doi.org/10.1007/s004210050065
- Berman, R. (n.d.). Cold exposure: Morning may be best to increase fat metabolism. Medical News Today. https://www.medicalnewstoday.com/articles/cold-exposure-for-fat-loss-does-time-of-day-matter
- Hanssen, M., Hoeks, J., Brans, B. et al. Short-term cold acclimation improves insulin sensitivity in patients with type 2 diabetes mellitus. Nat Med 21, 863–865 (2015). https://doi.org/10.1038/nm.3891
- Srámek, P., Simecková, M., Janský, L., Savlíková, J., & Vybíral, S. (2000). Human physiological responses to immersion into water of different temperatures. European journal of applied physiology, 81(5), 436–442. https://doi.org/10.1007/s004210050065
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