The honest answer: cold showers haven’t been shown to meaningfully raise testosterone over time. The claim sounds appealing, but the human evidence is weak to neutral. A small 2026 study of a four-day cold-shower routine found no significant increase in testosterone across the group. And the research on cold-water immersion, being in a cold bath or plunge, isn’t the same as research on a quick shower.
That doesn’t mean cold exposure is useless. It may help you feel alert, and immersion can reduce how sore people feel after exercise. But if you’re asking, “Do cold showers boost testosterone?” the evidence doesn’t support using them for that purpose.
Table of contents
- Do cold showers boost testosterone?
- What cold exposure may actually do
- Cold shower before or after a workout?
- Saunas and testosterone: is heat different?
- Cold exposure safety: who should be careful?
- Frequently asked questions
- Recommended reading
- A simple takeaway
Do cold showers boost testosterone?
There’s no good evidence that a cold shower routine delivers a meaningful, lasting testosterone increase. The direct evidence is sparse: that small four-day study found no significant group-level rise, and it’s too short and small to settle every possible question. But it certainly doesn’t prove the big testosterone-boosting claims you see online.
Cold-plunge testosterone studies are also mixed, and they often measure short-term changes after one exposure or after exercise. In one study, 11 trained men did squats and then either rested or spent 15 minutes in 15°C water. The cold plunge blunted the usual short-term testosterone response to the workout. That’s a small, acute hormone fluctuation, not evidence that cold plunges permanently lower testosterone, or that they raise it in the long run.
The key point is that a brief change in a blood or saliva reading isn’t the same as a sustained change in baseline testosterone. And neither is proof of better muscle growth, strength, or health.
What cold exposure may actually do
Cold water can make you feel switched on. The initial cold response activates the body’s stress-response systems, which can bring a jolt of alertness. Some people also enjoy the mood lift or sense of accomplishment. But research on lasting mood benefits is limited, so it’s best not to treat cold exposure as a proven therapy for anxiety or low mood.
Cold-water immersion may also help reduce perceived muscle soreness after exercise. A systematic review found that cold exposure can ease soreness in some settings, though the results depend on the activity and protocol. That doesn’t mean a shower has the same effect: many studies use whole-body or limb immersion, which cools more tissue for longer than a quick rinse.
The realistic benefits are modest and practical:
- A short-lived alert feeling: useful if you enjoy it, but not a substitute for sleep or treatment for persistent fatigue.
- Possibly less perceived soreness after immersion: it may help you feel more comfortable, though the evidence doesn’t show that every session improves recovery.
- A routine some people find refreshing: the experience can feel energising, but that’s personal, not proof of a hormone boost.
Cold shower before or after a workout?
If muscle growth is your priority, think twice before taking a cold plunge immediately after lifting. A 2024 systematic review and meta-analysis concluded that cold-water immersion straight after resistance training may modestly blunt muscle growth. The studies used cold immersion, not ordinary showers, and were generally limited in quality, so the result shouldn’t be stretched into a claim that one cool shower will undo your workout.
Still, if you’re following a hypertrophy or strength block, a sensible choice is to skip routine plunges right after your lifting session. The research doesn’t establish an exact safe waiting period, or show that a shower hours later or on a rest day has the same effect.
A cool shower in the morning is fine if you like how it feels. If you’re using cold exposure to feel more alert, keep it separate from the question of training adaptations. And if recovery is your aim, remember that “feeling less sore” doesn’t necessarily mean your muscles have recovered faster or that your next session will be better.
Saunas and testosterone: is heat different?
There’s some research interest in how heat affects hormones, but saunas aren’t a proven testosterone booster either. A few small studies report temporary changes after heat exposure; others don’t find a meaningful testosterone change. Short-term hormone shifts don’t tell us whether levels stay higher over time.
So, cold versus heat isn’t a reliable shortcut for changing testosterone. If you enjoy a sauna, think of it as a relaxation or heat-exposure practice, not a hormone treatment. Anyone with a health condition should check whether sauna use is appropriate for them.
Cold exposure safety: who should be careful?
Cold shock can trigger an involuntary gasp, rapid breathing, and a rise in heart rate and blood pressure. That’s especially important with a plunge, where losing control of your breathing in water can be dangerous.
Avoid cold plunges or get medical advice first if you have heart disease, a heart rhythm problem, uncontrolled blood pressure, or Raynaud’s phenomenon. Cold can provoke blood-vessel spasms and symptoms in people with Raynaud’s. If you have cardiovascular concerns, speak with your GP before trying deliberate cold exposure.
Never combine a plunge with alcohol or recreational drugs, and don’t plunge alone. Don’t force yourself to stay in if you feel dizzy, faint, confused, numb, or short of breath. There’s no established cold-shower duration that boosts testosterone, so there’s no reason to chase extreme temperatures or long exposures. If persistent low mood, anxiety, insomnia, or concerns about testosterone are affecting you, consult your GP rather than relying on cold exposure.
Frequently asked questions
Do cold showers increase testosterone?
Current human evidence doesn’t show that cold showers meaningfully raise testosterone over time. A small four-day study found no significant increase across participants.
Does a cold plunge boost testosterone?
There’s no convincing evidence that plunging raises testosterone long term. Some studies look at short-term hormone changes, which can vary and don’t establish lasting benefits.
Is a cold shower better before or after a workout?
There’s no testosterone-based reason to time a shower around training. If you’re prioritising muscle growth, avoid making cold-water immersion immediately after lifting a regular habit; evidence on immersion doesn’t directly establish the effect of a brief shower.
How long should a cold shower be?
There’s no proven duration for a testosterone benefit. If you choose a cool shower, keep it brief and comfortable. Don’t push through distress or treat longer exposure as automatically better.
Do saunas boost testosterone?
Not reliably. Small studies show mixed results, including temporary changes, but no clear evidence that regular sauna use produces a sustained testosterone increase.
What are cold showers actually good for?
Some people find them refreshing and alerting. Cold-water immersion may reduce perceived soreness in some situations, but that research can’t be assumed to apply directly to showers. Cold exposure is optional, not essential for fitness.
Recommended reading
- Explore our creatine guide for evidence-based information on creatine and training.
- Browse more training articles in Strength & Fitness.
- For broader wellbeing topics, visit our Sleep and Stress collections.
At Fitness Health, we believe good training habits matter more than wellness hype. If you’re building a training and nutrition routine, explore our creatine guide and choose the tools that fit your goals, without expecting supplements or cold showers to replace consistent training, recovery, and a balanced diet.
A simple takeaway
Cold showers may feel refreshing, and cold plunges may help some people feel less sore, but the evidence does not show that cold showers meaningfully raise testosterone. If building muscle is the goal, be cautious about using cold-water immersion immediately after lifting. Try cold exposure only if you enjoy it, take safety seriously, and don’t mistake a short-lived hormone fluctuation for a lasting health benefit.
