One of the Most Shared Claims About Ice Baths

The answer is more nuanced than most influencers want to admit.

What the Research Actually Shows

The direct effect is mixed. Studies specifically examining testosterone during cold exposure show:

A study published in the European Journal of Applied Physiology found that testosterone levels temporarily rose immediately after cold water immersion – but returned to baseline within 30–60 minutes. That's not the chronic elevation often claimed on social media.

Indirect support: Cold exposure may indirectly support testosterone levels via:

  1. Better sleep – Testosterone is produced mainly during deep sleep. Cold water improves sleep quality, which may positively affect testosterone production.

  2. Lower cortisol – Cortisol (the stress hormone) and testosterone compete for the same precursors. Regular cold water immersion lowers chronic cortisol levels, potentially giving testosterone more "room".

Cortisol – The More Reliable Effect

While the testosterone effect is uncertain, cold water's effect on cortisol is more consistently documented. Acute cold exposure momentarily raises cortisol – a stress response. But regular cold exposure lowers chronic cortisol levels according to several studies.

Lower chronic stress = better hormonal balance overall.

Read about ice baths and stress management for more on cortisol regulation.

What You Can Realistically Expect

Effect · Evidence · Magnitude

Acute testosterone rise · Weak–moderate · Temporary, returns quickly

Chronic testosterone increase · Weak · Uncertain, needs more research

Cortisol reduction (chronic) · Moderate–strong · Measurable with regular cold bathing

Dopamine increase · Strong · Large, lasting

Summary

Ice baths likely do not raise testosterone in the dramatic, chronic way claimed on social media. But they may indirectly support healthy hormone levels through better sleep, lower stress hormones, and improved dopamine balance.

Tip: Combine ice baths with strength training and good sleep for the strongest hormonal effect.

Sources

Janský L. et al. (1996). Neuroendocrine response of healthy men to a single cold water immersion. Eur J Appl Physiol, 73(3–4), 395–399. View study

Leppäluoto J. et al. (2008). Effects of long-term whole-body cold exposures on plasma concentrations of ACTH, beta-endorphin, cortisol, catecholamines and cytokines in healthy females. Scand J Clin Lab Invest, 68(2), 145–153. View study

Srámek P. et al. (2000). Human physiological responses to immersion into water of different temperatures. Eur J Appl Physiol, 81(5), 436–442. View study