Could saunas and ice baths affect male fertility? Here’s what the evidence says

The popularity of "maxxing," a term for optimizing various aspects of life, has extended to male fertility. People now share advice on improving fertility, ranging from beneficial lifestyle changes to questionable suggestions like icing testicles and taking supplements. Saunas and ice baths, promoted as testosterone boosters and sperm health improvers, have gained popularity.

However, the evidence supporting these claims is limited, and some practices may have the opposite effect. Testosterone and fertility are distinct; higher testosterone does not automatically result in healthier sperm or better chances of conception. In fact, excessive testosterone can suppress sperm production. Heat and cold exposure can affect sperm quality; a study of over 15,000 Chinese men found heat exposure associated with poorer semen quality.

While saunas and cold plunges may improve sleep, reduce stress, and support overall well-being, these benefits should not be confused with evidence of improved fertility. A 2024 study on Chinese men showed that heat exposure declined sperm count and motility, while a 2025 US-led study found that greater exposure to heat sources led to moderately lower chances of conception.

Cold exposure, on the other hand, does not appear to improve fertility. Cold-water immersion may reduce muscle soreness and aid recovery after exercise, but it does not enhance testosterone, sperm quality, or pregnancy rates. Targeted scrotal cooling is different from whole-body cold exposure and has not been proven effective for fertility.

Thus, while occasional saunas or cold plunges are unlikely to impact fertility in healthy adults, assuming one claimed benefit leads to another is a common mistake in the world of wellness trends.