The Testosterone-Boosting Effects of Cold Showers: Myth or Fact?

• July 1, 2025
• Dr Luke Wee

Last updated on July 8, 2025

Cold showers have surged in popularity thanks to wellness influencers, athletes and proponents of natural health optimisation. Among the boldest claims? Turning the tap to cold could help boost testosterone levels — a key hormone for male health and vitality.

But is there any truth to this claim, or is it just another wellness myth? In this blog, we explore the connection between cold showers and testosterone, review the science and look at more reliable ways to support your hormone health.

Understanding Testosterone: Why It Matters

Testosterone plays a critical role in men’s health, from supporting muscle growth and bone density to regulating mood, libido and energy levels. As men age, testosterone levels can decline, leading to a range of symptoms including fatigue, reduced strength and changes in body composition.

Many men seek natural ways to support testosterone production, including lifestyle changes, dietary adjustments and, more recently, exposure to cold water. But what does the evidence really show?

The Cold Shower Theory

The idea that cold showers can increase testosterone likely stems from broader claims about cold exposure triggering a hormonal or metabolic “boost.” These claims are rooted in the body’s acute stress response to cold (often referred to as a hormetic stressor), which can activate certain systems within the body, including:

• The sympathetic nervous system (increased alertness)
• Circulatory stimulation
• Temporary elevation in stress-related hormones like cortisol and adrenaline

Some suggest this stress response may also stimulate testosterone. Others link cold exposure to improved recovery and energy levels, which could indirectly support hormone balance. However, these connections are largely theoretical.

What the Science Says

So, does a cold shower increase testosterone? Current studies show that cold-water immersion does not boost and may even blunt testosterone , especially after resistance training:

• A 2019 study on resistance-trained men found that cold-water immersion (15 °C for 15 minutes) reduced the post-exercise rise in free testosterone and even dropped T below baseline, compared to passive recovery.
• A 1991 trial with young men demonstrated that cold stimulation decreased serum testosterone by about 10%, whereas exercise increased it by around 20%.

Additional research indicates that cold immersion elevates stress hormones like norepinephrine and adrenaline, which may aid alertness and circulation, but these boosts do not translate into sustained testosterone increases.

They might energise the body, but do cold showers increase testosterone levels in men? Evidence suggests otherwise.

Cold Showers: Other Proven Benefits

Although cold showers might not spike your testosterone, they can still support your overall wellbeing in ways that complement male health goals:

• Improved circulation: Cold exposure causes blood vessels to constrict, then dilate, enhancing blood flow.
• Increased alertness: Cold water triggers a surge in adrenaline and heart rate, which can help you feel more awake.
• Muscle recovery: Used in post-exercise routines, cold water may help reduce inflammation and soreness.
• Mood support: Cold showers are associated with increased beta-endorphins and norepinephrine, both of which influence mood regulation.

While these effects don’t directly raise testosterone, they may support the kind of lifestyle that encourages hormonal balance overall.

Proven Ways to Naturally Support Testosterone

If you’re looking for evidence-based methods to maintain healthy testosterone levels, consider the following:

• Strength training: Resistance exercises have been consistently linked with temporary boosts in testosterone.
• Sleep: Poor or restricted sleep is strongly associated with lower testosterone.
• Balanced diet: Include adequate protein, healthy fats, zinc and vitamin D — all important for testosterone production.
• Stress management: Chronic stress and elevated cortisol can suppress testosterone levels.
• Limit alcohol: Excessive drinking has been linked to lower testosterone and reduced fertility.

Also worth noting: if you’re considering a vasectomy as a permanent birth control option, rest assured that clinical studies confirm that vasectomy does not lower testosterone levels or interfere with natural hormone production. It’s a safe and hormone-neutral option for long-term contraception.

Final Verdict: Myth or Fact?

So, do cold showers boost testosterone?

The answer is: mostly myth. While cold showers can invigorate the body and support certain aspects of wellbeing, there is no robust scientific evidence to suggest they raise testosterone levels. Their benefits are best viewed through the lens of general health and recovery, not hormone optimisation.

If you’re serious about improving testosterone, your focus should be on proven strategies like strength training, nutrition, sleep and long-term health planning.

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• Fill out our online booking form
• Call us: 0800 884 408
• Email us: info@thecooperclinic.co.nz

Frequently Asked Questions

How do cold showers affect testosterone levels?

Cold showers may activate short-term stress responses such as increased alertness and adrenaline. However, studies show they do not significantly raise testosterone levels in men.

Is taking cold showers good for testosterone?

While cold showers can support circulation and recovery, their hormonal impact is minimal. Current evidence does not support any direct increase in testosterone.

Does cold exposure increase testosterone in men?

Some early animal studies suggested that cold exposure might influence hormone levels. But human trials have shown no consistent rise in testosterone from cold therapy.

Can cold showers improve male hormone balance?

Cold showers may contribute to overall wellbeing through improved circulation and mental alertness. However, they do not directly enhance hormone balance or testosterone production.

Do cold showers really boost testosterone levels?

Despite popular belief, cold showers are not a reliable method for increasing testosterone. Scientific research has not found a meaningful or sustained hormonal boost from them.