Much of the vast research on cold exposure and testosterone has been dedicated to male physiology. A side effect of this process is the increased production of testosterone, the hormone crucial for muscle growth. In simpler terms, while resistance exercise typically leads to a surge in testosterone, introducing cold-water immersion into the recovery process may temper this rise. The research focused on the effects of cold-water immersion following resistance exercise.
Testosterone plays a key role in triggering and maintaining sexual functions in males, and there is no scientific evidence to indicate that regular sauna bathing reduces male fertility (Kukkonen-Harjula & Kauppinen, 2006). In turn, Kukkonen-Harjula and Kauppinen (1988) demonstrated sauna-induced changes in TES secretion. Significant differences in TES concentrations were also reported by Ari et al. (2004) between men who exercised regularly (8.3 ± 1.3 ng/mL) and the control group of sedentary males (5.4 ± 1.7 ng/mL).
Beyond cortisol regulation, cold immersion may impact other hormonal signals tied to testosterone production. One fascinating effect of cold exposure is the activation of brown adipose tissue (BAT), which burns calories to generate heat. Cold water immersion sparks a range of physiological responses that can influence hormone production, including testosterone. Explore the complex relationship between cold plunges and testosterone levels, revealing potential benefits and the importance of timing. Additionally, cold temperatures may also improve sperm quality by reducing oxidative stress, which can damage sperm DNA and impair fertility. Other factors, such as exercise, diet, and stress management, also play a significant role in testosterone production.
In this deep dive, we’ll investigate how cold exposure can supercharge your testosterone levels, enhancing reproductive health and overall well-being. They found that cold water immersion before exercise boosted testosterone and luteinizing hormone levels, while immersing after exercise actually suppressed them . For example, immersing the wrist in cold water for less than two minutes before a 20-minute cycling session led to increased levels of both testosterone and luteinizing hormone. On the flip side, some studies show that cold exposure, when timed properly, can boost testosterone levels in the short term. For example, exposure to extremely high temperatures, such as in a sauna or hot tub, for extended periods of time may temporarily lower testosterone levels. A 2007 study suggests that brief exposure to cold temperature actually decreases testosterone levels in your blood.
As the Men’s Health article aptly puts it, using cold exposure as a strategy for muscle growth is not just an excellent idea; it’s backed by science (Men’s Health, 2019). This discovery suggests that the body’s reaction to cold isn’t just about conserving heat or enhancing recovery. Instead of the immediate spike one might expect post-exercise, the testosterone increase was reduced and postponed. In sports science and recovery, cold-water immersion has become a popular method for post-exercise recovery. Sakamoto’s study underscores the complexity of the body’s hormonal response to external stimuli.
During repeated sauna exposure, a strong relationship was also noted between body mass loss, body surface area and heart rate response in healthy adult males (Boraczyński et al., 2018). Each sauna session was followed by a 6-min cool-down break during which the participants were immersed in cold water (10−11°C) for 1 min. One study found that "average ejaculation frequency was significantly positively correlated to the motility of the sperm." So, at least to a certain level, frequent ejaculation could actually help with infertility. Several studies have found that both sperm quantity and quality suffer when a man is exposed to stressful events. The aforementioned Tokuyama study found that applying heat to the testicles once every three weeks was enough to keep sperm counts depressed (once every four weeks was not often enough).
The intricate dance between cold exposure and testosterone levels is a testament to the body’s remarkable adaptability and resilience. While the research focused on young women and involved only partial cold exposure, it paved the way for more extensive studies involving whole-body cold water immersion, especially for older women. This suggests that cold exposure stimulates the production of LH, which in turn could boost testosterone levels.
After the sauna treatment, a very small decrease in COR concentrations was noted in men with very low baseline COR levels, and a minor increase or no change in COR concentrations were observed in four subjects. An analysis of the relationship between baseline COR levels and post-sauna concentrations of this hormone produced interesting results (Fig. 1). All tested parameters had normal distribution, and the Student’s t-test for dependent samples was used to assess the significance of differences between the arithmetic means of hormone levels before and after sauna. There is evidence to indicate that PA significantly influences hormone levels in the human body (Hagobian & Braun, 2010; Poehlman & Copeland, 1990). These hormones include cortisol (COR), testosterone (TES) and dehydroepiandrosterone sulfate (DHEA-S). Podstawski et al. (2013) demonstrated that a visit to the sauna can be a stressful experience for people who are rarely subjected to heat therapy. Finnish sauna bathing involves brief exposure to high environmental temperature (80°C–100°C), and it has long been used for pleasure, wellness, and relaxation (Laukkanen et al., 2018).

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