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It’s impossible to say where the cold shower trend started since many cultures have practiced cold exposure over thousands of years in various forms. But recently, the trend has popped off, as social media influencers, blogs, and articles have touted the benefits of cold showers and cold water exposure for general and sexual health.
Despite becoming trendy, many of the claimed benefits — which range from improved mood and libido to better circulation and immune response — are based on anecdotal evidence and have not been well-explored by the scientific community. Studies that have been published have generally been low-quality, or had small sample sizes or financial conflicts of interest.
Still, that isn’t to say there aren’t any benefits of cold showers. Many people enjoy the refreshing feeling of cold showers, and the risk of harm is generally low for most.
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Overall, the scientific research on cold showers and their direct impact on sexual health is limited.
Researchers are continuing to investigate the potential benefits of cold water exposure for human health, including sexually. While some studies have found promising results, claims made on social media and by some wellness influencers far exceed what current research can substantiate.
Many of the available studies on cold water exposure are focused on cold water-trained swimmers and might not be relevant when discussing cold showers, since the duration of exposure to cold temperatures during a shower is much shorter. Additionally, most studies have been performed in young, healthy males, which makes it difficult to extrapolate the results to the entire population.
With that in mind, here’s what we do know so far about two common sexual health-related questions about cold showers.
Cold showers are unlikely to directly help you last longer in bed, but they may offer a psychological benefit. Some people may find that exposure to cold temperatures makes them feel more alert and energized, which might result in lasting longer in bed. These effects are generally temporary though, and vary based on individual physiology and health.
The habit itself of taking cold showers also can be indicative of a person’s overall health, which can relate to sexual performance.
In a 2022 review of studies, researchers analyzed all of the available research on whether cold water exposure has benefits for human health. While they found some benefits, they caveated the research saying that many of these benefits may not be caused by cold showers necessarily but better explained by other factors, like an active lifestyle.
There is some evidence in rats that cold-induced stress — such as repeated and long-term exposure to cold weather — is linked to higher rates of erectile dysfunction. Further, erectile dysfunction seems to be more prevalent in the winter.
That said, many factors can contribute to the development of erectile dysfunction, including:
Psychological factors
Stress
Nerve issues
Circulatory problems
Medication side effects
Many studies have found that cold water exposure may cause changes to your physiological and biochemical markers. However, it’s still largely unclear how this actually affects human health. For example, an increase in immune cell production might suggest improved immune system activity but is likely only significant if it actually leads to fewer infections or disease.
More human research is needed to back most of the claimed benefits of cold showers, which have been purported to include an improved mood and libido, enhanced immune response, better sleep, faster muscle recovery and reduced soreness, and changes in testosterone levels.
Little research has specifically examined the effect of cold showers on increasing libido. But anecdotally, some people claim that cold showers increase their sex drive and mental clarity.
In a 2023 study researchers found that after cold bath, people reported feeling more:
Active
Alert
Attentive
Proud
Inspired
Less distressed
Increased alertness and decreased stress may also be associated with increased sex drive.
Conversely, depression is often associated with decreased sex drive. Some small studies have found some evidence that cold water exposure might improve symptoms of depression.
In an older 2008 study, researchers hypothesized that cold exposure could effectively act in a similar manner as an “electrical shock” and activate the sympathetic nervous system as well as levels of endorphins and noradrenaline, providing an anti-depressive effect. They found some evidence that cold exposure could be an effective depression treatment but more rigorous and larger studies are needed.
In a 2018 case study researchers presented a 24-year-old woman who had a reduction in depressive symptoms following a program of weekly cold water swimming.
It’s often touted that cold showers can increase testosterone levels. Testosterone is the main male hormone, and it plays a role in maintaining an erection and increasing sex drive.
Testosterone is also important for maintaining and growing muscle. Athletes have been using ice baths after hard workouts for many years post-workout to reduce muscle inflammation.
However, some evidence suggests that cold exposure immediately post-workout might actually blunt the response of testosterone. In a 2019 study, for example, researchers found that resistance-trained men given ice baths immediately after workouts had blunted cytokine and testosterone responses, which could have a counterproductive effect on muscle growth.
Other recent evidence suggests that ice baths might not be any more effective than active recovery for reducing inflammation.
A healthy immune system is essential for both physical and sexual well-being. It’s difficult to perform your best when you're sick with the flu or another type of infection.
Some research suggests that cold water exposure might shock your body into producing more white blood cells, which can potentially improve your overall immune health. It’s unclear how strong this effect is in actuality though.
In a study from the Netherlands, researchers found that a routine hot-to-cold shower resulted in a reduction of self-reported sickness absence but not illness days in adults without severe health conditions.
There isn’t enough research to support that daily cold showers have a definitive benefit for your health, but many people enjoy making them part of their routine. If you don’t have an underlying heart condition, there’s likely no harm to having regular cold showers.
However, some people, particularly older adults or people with pre-existing heart disease, may want to talk to their doctor before incorporating cold showers into their routine.
When you’re exposed to cold, your blood vessels narrow and your heart has to work harder by increasing your heart rate to maintain blood flow. This extra strain normally doesn’t cause any problems, but it could cause issues for those with underlying heart conditions.
If you’re unsure whether you have a health condition that could make cold water exposure dangerous to your health, it’s a good idea to talk to your healthcare provider.
If you’re thinking about incorporating cold water immersion into your daily routine, try starting with just 30 seconds and working up to a longer duration as your body adjusts. Aim to keep the water temperature under 60 degrees Fahrenheit.
To ease in, you might also consider starting with every other day, rather than immediately jumping into a daily cold shower. Make sure to stop immediately if you develop any concerning symptoms, such as a rapid heart rate.
A cold shower is not the only way to reap the potential benefits of cold water exposure.
Many people undergo cold plunges or other types of cold exposure to drop their body temperature for touted health benefits, which may include improved general well-being and reduced fatigue. Athletes also take cold water baths after exercise to reduce muscle inflammation and speed up recovery.
Winter swimming is another option for cold-water exposure as well. According to a 2022 review of studies, winter swimming may reduce insulin resistance and improve insulin sensitivity, which may have a protective effect against cardiovascular disease, obesity, and other metabolic diseases
Again, however, it remains unclear if winter swimmers as a group are naturally healthier than people who don’t partake in winter swimming.
It is not necessary to go for cold water either, especially if you don’t like it. Many people find taking a shower with hot water or warm water relaxing, which in turn might have an indirect benefit for sexual health.
Taking cold showers has become a trendy practice, and there are many claims floating around that it can have health benefits, such as improving sexual health, circulation, and mental well-being. However, many of the positive effects of cold showers aren’t yet backed by scientific evidence.
Here’s what to keep in mind:
If you enjoy cold showers, you can include them in your daily routine. It isn't a mandatory part of supporting your overall sexual health though.
It’s a good idea to talk to a healthcare professional before taking cold showers or exposing yourself to cold temperatures if you have an underlying heart condition.
A shower isn’t the only way to get cold exposure. You might also consider a cold plunge, an ice bath, or a wintertime swim.
And of course, cold showers aren’t the only way you can support your overall sexual health and sex life. Arguably more important are basic health practices, such as quitting or avoiding smoking, eating a balanced diet, maintaining a healthy weight, and practicing communication with your partner. If you are dealing with sexual dysfunction, erectile dysfunction medications can also help.
Hims & Hers has strict sourcing guidelines to ensure our content is accurate and current. We rely on peer-reviewed studies, academic research institutions, and medical associations. We strive to use primary sources and refrain from using tertiary references. See a mistake? Let us know at [email protected]!
This article is for informational purposes only and does not constitute medical advice. The information contained herein is not a substitute for and should never be relied upon for professional medical advice. Always talk to your doctor about the risks and benefits of any treatment. Learn more about our editorial standards here.
Bachelor of Arts, Egyptian and Ancient Western Asian Archaeology - Brown University | College, 2011
Doctor of Medicine - Brown University | Warren Alpert Medical School, 2017
Master of Public Health - Columbia University | Mailman School of Public Health, 2018
Master of Liberal Arts, Journalism - Harvard University | Harvard Extension School, 2022
Master of Science, Healthcare Leadership - Cornell University | Weill Cornell Graduate School of Medical Sciences, 2024
Master of Business Administration - Cornell University | Samuel Curtis Johnson Graduate School of Management, 2024
Internship - NYU Grossman School of Medicine | Internal Medicine Residency—Community Health Track, 2019
New York, 2019
Certified in Public Health - National Board of Public Health Examiners, 2018
Medical Writer Certified - American Medical Writers Association, 2020
Editor in the Life Sciences - Board of Editors in the Life Sciences, 2020
Certified Personal Trainer - National Academy of Sports Medicine, 2022
Certified Nutrition Coach - National Academy of Sports Medicine, 2023
Board Certified Medical Affairs Specialist - Accreditation Council for Medical Affairs, 2023
Certificate of Advanced Education in Obesity Medicine - Obesity Medicine Association, 2025
Regulatory Affairs Certification - Regulatory Affairs Professionals Society, 2025
General Practice
Medical Expert Board Member - Eat This, Not That!, 2021–
Director Scientific & Medical Content - Stealth Biotech PBC, 2023–2024
Director, Medical Content & Education - Ro, 2021–2023
Associate Director, Medical Content & Education - Ro, 2020–2021
Senior Medical Writer - Ro, 2019–2020
Medical Editor/Writer - Sharecare, 2017–2020
Medical Student Producer - The Dr. Oz Show, 2015–2016
Research Affiliate - University Hospitals of Cleveland, 2013–2014
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Date: 2015
URL: https://www.clinbiomech.com/article/S0268-0033(15)00143-6/abstract
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Published in: Journal of Pediatric Orthopaedics
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Published in: Bone & Joint Research
Date: 2016
URL: https://boneandjoint.org.uk/Article/10.1302/2046-3758.52.2000552
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Published in: Acta Biomaterialia
Date: 2017
URL: https://www.sciencedirect.com/science/article/pii/S1742706117305652
Dr. Bohl’s medical expertise is regularly featured in consumer health media:
Eat This, Not That!: Contributor and Medical Expert Board Member on nutrition and wellness topics
The Dr. Oz Show: Behind-the-scenes contributor to Emmy Award-winning health segments
Sharecare: Public-facing health writer, simplifying complex medical issues for millions of readers
Dr. Bohl developed a passion for medical content while working at The Dr. Oz Show. He realized that, through the media, he could bring important health information to the lives of many more people than he would be able to working in a doctor’s office.
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