There’s a lot that suggests that cold water therapy helps the mind and body in many ways. From cold showers to ice baths, people are looking to take advantage of the many health benefits of cold water immersion, from boosting muscle recovery and reducing muscle soreness and inflammation.
With the growing popularity of ice bathing in the health and wellness scene, so does the talk about how it impacts one’s health, especially in terms of testosterone levels in men.
Is there any truth to the connection between cold plunging, testosterone, and sexual health? Do ice baths increase testosterone? Let’s explore the science behind this and find out if there are studies or evidence to support this claim.
How Can Cold Stimulation Increase Testosterone?
Do ice baths boost testosterone levels? Some people think it is a myth, while others swear by it. But what does science say?
Studies have shown that cold stimulation improves testicular health and sperm quality and motility, thus boosting testosterone production, the same way cold showers increase testosterone. Although it doesn’t directly increase testosterone levels, it has the potential to do so in the long term.
Let’s look at the ways cold stimulation can increase testosterone levels, albeit indirectly.
- Cold exposure increases LH levels.
A 1991 study showed an initial 10% decrease in testosterone in 32 men during cold water stimulation, although it begins to recover back to baseline levels after the cold exposure ends. However, the same study revealed cold exposure increased hormones like endorphins and noradrenaline, but particularly luteinizing hormone levels, by 20%.
Luteinizing hormone stimulates testosterone production in men, which also influences sperm production. So, while there is an initial short-term decrease in testosterone during cold stimulation, the sustained increase in LH levels after cold plunging gives the total testosterone exposure a nice boost.
- Cold exposure cools the scrotum.
Ideal temperature is key to producing testosterone and keeping sperm healthy. Sperm and testosterone production happens best when testicles are slightly lower than the body temperature, about 87-96°F. Small studies from 2001 and 2013 back it up, further suggesting that testicular cooling is helpful in improving sperm morphology and movement.
- Cold exposure improves oxygen flow.
A 2019 study showed that regular cold exposure increases oxygen supply to muscles and tissues courtesy of increased red blood cell count, hemoglobin, and erythropoietin levels. And improved oxygen supply has a favorable impact on testosterone production. Moreover, better genital blood flow and oxygenation stimulate the Leydig cells in the testes, producing more testosterone and boosting testosterone release during physical activity.
In addition, cold stimulation triggers the body’s stress response. A study published in the European Journal of Applied Physiology found that bathing in 57°F water increases norepinephrine by 500% and dopamine by 250%. This sympathetic nervous system activity starts a chain of events that eventually increases testosterone. Norepinephrine and dopamine are signaling molecules for the hypothalamus to produce GnRH, then the GnRH tells the pituitary gland to release LH, which then signals the testes to make more testosterone.
In addition, ice baths burn fat by activating brown fat and are known to help minimize stress and improve sleep, which is crucial for healthy testosterone levels.
How to Use an Ice Bath to Naturally Boost Testosterone
The impact of cold water therapy on the body depends on several factors, including the intensity of the ice bath. The ideal ice bath temperature to maximize the positive effects of ice bathing on testosterone levels is 57°F or lower.
A 2000 study has shown that cold plunging at this temperature showed the most notable physiological responses, including increased dopamine and norepinephrine.
Does Testosterone Increase for Only Young Men?
More or less, and it’s because serum testosterone levels gradually decline with age, around 1% a year after the age of 30. Moreover, studies on cold exposure and testosterone are almost exclusively focused on young men, particularly athletes. And it’s exactly the group in whom you would expect high levels of testosterone.
With that in mind, testosterone may still reach optimal levels for older men under certain conditions. Theoretically, lifestyle habits like eating well, getting enough sleep, staying active, weight loss, and reducing stress can improve overall health and well-being, positively affecting testosterone levels.
Do Ice Baths Increase Testosterone in Women?
While the science behind ice baths and testosterone is mostly performed on young men, there’s one study that suggests that deliberate exposure to ice-cold temperatures may still stimulate the production of testosterone in women. A 2019 cold pressor study discovered that cold stimulation does increase testosterone levels in women.
That said, women have lower testosterone levels compared to men, making any effects almost negligible.
Signs of Low Testosterone to Be Aware Of
Low levels of testosterone (Low-t), also known as male menopause, testosterone deficiency, or andropause, can cause various symptoms that may affect the body. Some subtle signs of low testosterone levels, especially in men, may include low sex drive, hair loss, increased body fat, mood changes, and decreased muscle mass.
That said, low testosterone levels can cause a variety of other symptoms, which may be different in men and women.
Signs of Low Testosterone in Men
Men may experience specific symptoms of low testosterone levels, such as:
- Erectile dysfunction
- Reduced testicle size
- Reduced amount of semen, which may lead to fertility issues
- Mood swings, irritability, depression, and lack of focus
But depending on the cause and age, the symptoms of low-t in men can differ. In young men, signs of low-t include delayed puberty onset, underdeveloped genitalia, and lack of secondary sexual characteristics like facial hair and a deeper voice.
Signs of Low Testosterone in Women
Females can also suffer from low testosterone levels, which may include the following symptoms.
- Irregular menstrual cycles
- Anemia
- Hot flashes
- Vaginal dryness
- Thinning hair
Females with low-t levels are also likely to experience sleep disturbances, muscle weakness, fatigue, and trouble conceiving.
Do Ice Baths Increase Testosterone: FAQs
Q: Do ice baths alone boost testosterone?
A: You might be tempted to jump right into your homemade ice bath if you have low testosterone levels. But despite some positive findings, ice bathing alone isn’t a surefire way to boost testosterone. Many other factors affect those levels, including your lifestyle choices like minimizing stress, physical activity, and diet.
Q: When is the best time to take an ice bath?
A: The best time to take an ice bath depends on your personal goals and preferences. Some people prefer taking an ice bath early in the morning to help wake them up and give them a boost in energy levels for the day. Others may like nighttime ice baths for relieving stress and promoting sleep.
Q: Is it medically safe to use ice baths to boost testosterone?
A: Ice bathing is a holistic approach to improving physical, emotional, and mental health, including your testosterone levels. And it’s generally safe. That said, not everyone should jump right into ice bathing. People with high blood pressure, heart conditions, immune system disorders, or who have recently recovered from an illness should take cold plunging with precaution.
Final Thoughts
Considering everything, it’s clear that cold exposure has potential benefits to reproductive health and overall health and well-being, including testicular health in men. So, do ice baths increase testosterone?
Initially and temporarily, ice bathing may decrease testosterone levels, although its overall impact is positive in terms of testosterone production. An ice bath may not be a testosterone level hack, but habitual cold exposure is proven to improve biomarkers related to optimal testosterone levels.
Ready to take the plunge? Check out some of the best portable ice baths to get you started with cold plunging.
