Do Cold Showers Increase Testosterone?

There’s a claim that cold showers can boost your testosterone levels. This is an appealing idea, but is it actually true? And if showering with cold water doesn’t directly raise testosterone, is it still worth adding to your routine?

In this blog, we’ll explain why so many people think cold showers are good for men and what scientific evidence actually says about this.

Let’s get started with a quick overview of testosterone.

What is Testosterone?

Testosterone is the primary male sex hormone, produced mainly in the testes, and it’s involved in reproductive health as well as metabolism, mood, and overall energy. Yes, it’s present in both men and women, but men produce higher testosterone amounts.

A 2025 study in Cureus explains that testosterone influences spermatogenesis, erectile function, and male reproductive health in general. It helps regulate libido, muscle mass and strength, bone mass, and even distribution of fat.

Note that your levels of testosterone naturally reach a peak in early adulthood, and they decline gradually with age. This process is associated with a reduction in muscle mass, an increase in body fat, low energy, and generally poorer wellbeing.

There are different reasons why testosterone levels reduce other than natural aging, and these include poor sleep, excess body fat, chronic stress, a sedentary lifestyle, and even eating a poor diet. If you intend to raise your levels of testosterone, knowing these reasons will help you make better lifestyle choices.

So, Why Do Some Men Believe Cold Showers Increase Testosterone?

There are some men who believe that when you shower with cold water, it can help you to naturally increase your testosterone. One reason for this is testicular temperature and its role in sperm health. This leads some men to hypothesize that cooling the testes might increase production of testosterone. Some other men also associate cold showers with resilience and vitality, which is why some fitness enthusiasts may assume showering with cold water enhances performance. These are all interesting claims; let’s demystify them using evidence.

What Does the Research Say?

According to the study by Hoekx et al., being in a cold environment for prolonged periods or repeatedly can trigger your body to release norepinephrine, which activates your adipose tissue and increases circulation to generate heat and keep the temperature in your body stable. However, these bodily responses don’t translate into an increase in testosterone production.

Another study in the American Journal of Men's Health (2021) examined the effects of hot thermal stress in young adult men, followed by cold showers, and found a reduction in levels of cortisol, and according to Brownlee et al. (2005), low cortisol levels are associated with lower testosterone. Note that the cold showers were part of a contrast protocol.

These studies suggest that cold showers don’t directly increase testosterone. So, what are the benefits of showering with cold water for men?

Potential Benefits of Taking a Cold Shower

We’ve established that showering cold doesn’t raise testosterone levels; however, this habit has other benefits for your body.

Better Recovery After Working Out

Hame (2023) notes that showering with cold water is one of the most common ways athletes recover after physical activity. This study explains that cold showers help to reduce inflammation and also ease sore muscles. On top of that, they improve perceived recovery after an intense workout.

Reduced Inflammation

The study by Kunutsor et al. (2024) found that cold exposure can cause your blood vessels to constrict, and this may help reduce inflammation. Interestingly, this is the same principle behind the ice baths used in sports medicine for recovery after training.

Better Mood and Mental Clarity

Research published by Yankouskaya et al. (2023) explains that cold immersion triggers a spike in norepinephrine, a neurotransmitter associated with alertness, focus, and mood. Many men report a lift in mental clarity and levels of energy, particularly in the morning.

Skin and Hair Health

Cold water also reduces transepidermal water loss and can improve hydration in the skin compared to hot showers. This is because hot water tends to strip your skin of its natural oils.

How to Take a Cold Shower

You don’t need to jump straight into an ice-cold shower; here's a better approach:

• Start With Warm Water: Begin showering with your usual warm water to loosen up.
• Gradually Transition to Cold Water: After a few minutes, gradually turn the temperature down to lukewarm water, then to cooler.
• End With Cold Water: Use cold water for the final 30–90 seconds.
• Build Up Over Time: As your body adapts, build up your resilience to 2-3 minutes. It’s important to ensure your body is acclimated to extreme cold because of associated risks.
• Consistency Matters: The recovery benefits seen in research were associated with regular cold shower habits, not one-off exposures.

Precautions

Cold showers aren't for everyone, and there are situations where caution is warranted.

• Avoid extreme cold without acclimatization. Prolonged exposure to very cold water without gradually building tolerance can cause cold shock, which is a serious physiological response. Cold shock can cause an involuntary gasp reflex, rapid breathing, and significant increases in heart rate and blood pressure, making sudden cold exposure potentially dangerous for susceptible individuals.
• Cold water causes an immediate spike in heart rate and blood pressure. Individuals with existing cardiovascular disease, uncontrolled hypertension, certain heart rhythm disorders, or other significant medical conditions should consult a doctor before starting cold shower therapy.
• If your primary goal is muscle growth from resistance training, keep in mind that, according to Roberts et al. (2015), cold showers immediately after lifting blunts cellular signaling involved in muscle hypertrophy. Consider delaying cold exposure by a few hours post-training.
• Cold exposure stresses the body. If you're acutely ill or recovering from an illness, a cold shower may not be the right call.

When Should You Consider Testosterone Replacement Therapy?

Cold showers, exercise, adequate sleep, stress management, and healthy fats in your diet are all worthwhile lifestyle choices that support hormone health. However, for some men, these measures simply aren't enough, and that's not a failure of discipline. It's biology.

If you're experiencing persistent symptoms of low testosterone, such as 

• Persistent low energy despite good sleep
• Declining libido or sexual performance
• Loss of muscle mass and increased body fat
• Low mood, irritability, or difficulty concentrating
• Poor post-workout recovery

Then, it may be time to look beyond lifestyle optimization. Note that these symptoms can be caused by other health issues and should be evaluated by a health care provider.

TRT: When It's Clinically Warranted‍

Testosterone replacement therapy is not something to take lightly, and it's not something every man needs. At Feel30, TRT is only prescribed to patients who clinically need it, based on blood test results. No guesswork. No one-size-fits-all protocols. Just an honest assessment of your hormone levels and a treatment plan built around your actual numbers.

If your testosterone levels are within a healthy range, TRT isn't the answer, and a good provider will tell you that. But if your bloodwork shows genuinely low testosterone, and your symptoms align, TRT can make a meaningful difference to your energy, body composition, mood, and overall health.

Feel30 offers a straightforward path to answers: a blood test, an honest assessment, and, where clinically warranted, a tailored protocol using treatments like Testosterone Cypionate and Sildenafil. You can also look at different options, like oral vs. injectable testosterone. Fast, discreet, and built around your schedule.

Frequently Asked Questions

Do Cold Showers Directly Affect Testosterone Levels?

Current research does not support this. A small study conducted by Traylor, et al. (2026) observed temporary fluctuations in hormone levels following cold exposure, but these changes have not been shown to produce lasting effects on testosterone. Cold showers may support overall well-being for some individuals by increasing alertness and improving perceived resilience, but they are not an established method for optimizing hormone levels.

Can Cold Showers Replace Testosterone Replacement Therapy?

No. Cold showers are a useful lifestyle tool with genuine benefits for recovery and wellbeing. But they cannot correct a clinically low testosterone level. If your blood work shows low testosterone and you're experiencing symptoms, speak with a qualified provider about whether TRT is appropriate for you.

How Long Should a Cold Shower Be to Get the Benefits?

Beginning with 30–60 seconds of cooler water at the end of your usual shower, then gradually increasing the duration as tolerated, is a reasonable approach.

References:

• Aneta Teległów & Cicha, I. (2025). Single immersion in cold water below 4 °C: A health hazard in young healthy men? PLoS ONE, 20(5), e0324502–e0324502.
• Brownlee, K. K., Moore, A. W., & Hackney, A. C. (2005). Relationship Between Circulating Cortisol and Testosterone: Influence of Physical Exercise. Journal of Sports Science & Medicine, 4(1), 76.
• Earp, J. E., Hatfield, D. L., Sherman, A., Lee, E. C., & Kraemer, W. J. (2019). Cold-water immersion blunts and delays increases in circulating testosterone and cytokines post-resistance exercise. European Journal of Applied Physiology, 119(8), 1901–1907.
• Hame, S. (2023, January 25). 6 cold shower benefits to consider. UCLA Health.
• Hoekx, C.A., Martinez-Tellez, B., Straat, M.E., Verkleij, M.M.A., Kemmeren, M., Kooijman, S., Uhrbom, M., de Jager, S.C.A., Rensen, P.C.N., Boon, M.R. (2024). Cold exposure increases circulating fibroblast growth factor 21 in the evening in males and females. Endocr Connect.
• Kunutsor, S. K., Lehoczki, A., & Laukkanen, J. A. (2024). The untapped potential of cold water therapy as part of a lifestyle intervention for promoting healthy aging. GeroScience.
• Podstawski, R., Borysławski, K., Pomianowski, A., Krystkiewicz, W., & Żurek, P. (2021). Endocrine Effects of Repeated Hot Thermal Stress and Cold Water Immersion in Young Adult Men. American Journal of Men's Health, 15(2), 155798832110083.
• Roberts, L. A., Raastad, T., Markworth, J. F., Figueiredo, V. C., Egner, I. M., Shield, A., Cameron-Smith, D., Coombes, J. S., & Peake, J. M. (2015). Post-exercise cold water immersion attenuates acute anabolic signalling and long-term adaptations in muscle to strength training. The Journal of Physiology, 593(18), 4285–4301.
• Rojas-Zambrano, J. G., Rojas-Zambrano, A., & Rojas-Zambrano, A. F. (2025). Impact of Testosterone on Male Health: A Systematic Review. Cureus.
• Traylor, D. A., Nunes, E. A., Lees, M. J., Cudaback, E., & Phillips, S. M. (2026). A Four‐Day Cold Shower Protocol Does Not Increase Salivary Testosterone in a Small Cohort of Male Athletes: A Research Communication. Health Science Reports, 9(5).
• Yankouskaya, A., Williamson, R., Stacey, C., Totman, J. J., & Massey, H. (2023). Short-Term Head-Out Whole-Body Cold-Water Immersion Facilitates Positive Affect and Increases Interaction between Large-Scale Brain Networks. Biology, 12(2), 211.