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

Saunas and ice baths, both popular wellness practices, have been suggested to enhance male fertility by boosting testosterone levels and improving sperm health. However, the scientific evidence to support these claims is limited and inconsistent. While saunas and cold plunges may help improve sleep, reduce stress, and support general well-being, their direct impact on fertility is not well-established.

One of the main misconceptions is that higher testosterone levels automatically result in healthier sperm and increased chances of conception. In fact, taking testosterone can suppress sperm production, which contradicts the idea that higher testosterone levels improve fertility. The American Urological Association and American Society for Reproductive Medicine advise against testosterone therapy for men interested in current or future fertility.

Studies have shown that exposure to extreme temperatures can negatively affect sperm quality, including lower sperm concentration, total count, and motility. A large 2024 study following more than 15,000 Chinese men found that exposure to extreme temperatures was associated with poorer semen quality. Another Italian longitudinal study involving 10 healthy men who underwent two 15-minute Finnish sauna sessions each week for three months observed a decline in sperm count and motility, as well as changes in mitochondrial function and sperm DNA packaging. However, these effects reversed six months after the participants stopped using the sauna.

On the other hand, there is no substantial evidence to suggest that cold-water immersion improves testosterone levels, sperm quality, or conception rates. Cold exposure may provide benefits for muscle soreness recovery and overall well-being, but it does not appear to enhance fertility. Targeted scrotal cooling, a treatment for male infertility, is distinct from immersing the entire body in cold water and has not been proven effective in reversing heat-induced sperm quality issues.

While cold plunges might aid recovery after exercise, they should not be considered a fertility hack. The tendency to assume that one positive wellness claim leads to another positive outcome, without sufficient scientific evidence, may lead to misguided wellness practices. In the case of fertility, people may inadvertently be "maxxing" what they least intend to.

For most healthy adults, an occasional sauna or cold plunge is unlikely to determine their ability to have children. When it comes to fertility, it is crucial to seek advice from qualified healthcare professionals to avoid falling for unproven wellness trends.