If you've spent any time in the wellness or biohacking space, you've probably seen the claim: saunas boost testosterone. It shows up in podcast clips, social media posts, and marketing copy from sauna companies trying to sell you on the idea that a few sessions per week will supercharge your hormones.
The reality is more nuanced than the headlines suggest. The relationship between sauna use and testosterone is a topic where the science is genuinely mixed, and the strongest evidence for sauna's hormonal benefits actually points in a different direction than most people expect. In this article, we're going to walk through every relevant study, explain what the data actually shows, and help you understand the real — and significant — ways that regular sauna use supports men's hormonal health and overall wellness.
What Testosterone Does and Why Men Care About It
Testosterone is the primary male sex hormone, though it plays important roles in women's health as well. In men, it's produced primarily by the Leydig cells of the testes, with smaller amounts coming from the adrenal glands. It drives muscle growth and maintenance, bone density, red blood cell production, libido, mood regulation, cognitive function, and fat distribution.
Testosterone levels naturally peak in the late teens and early twenties, then begin a gradual decline of roughly 1–2% per year after age 30. This decline is a normal part of aging, but lifestyle factors like chronic stress, poor sleep, excess body fat, sedentary behavior, and excessive alcohol consumption can accelerate it. Clinically low testosterone — a condition called hypogonadism — affects an estimated 2–6% of men and can significantly impair quality of life.
Given how central testosterone is to energy, body composition, and vitality, the appeal of any natural intervention that might support healthy levels is understandable. So let's look at what happens to testosterone when you step into a sauna.
What the Studies Say About Sauna and Testosterone
Researchers have been studying the endocrine effects of sauna bathing since the 1970s and 1980s, and the findings are surprisingly consistent — though not in the direction most wellness influencers claim.
The Leppäluoto Study (1986)
One of the most frequently cited studies on sauna and hormones was published in Acta Physiologica Scandinavica by Leppäluoto and colleagues. Ten healthy men were exposed to dry heat in a Finnish sauna at 80°C (176°F) for one hour, twice daily, over seven days. Researchers measured a comprehensive panel of hormones before the experiment and on days one, three, and seven.
The results were clear: there were no statistically significant changes in testosterone, FSH (follicle-stimulating hormone), or LH (luteinizing hormone) levels at any point during the week-long protocol. Meanwhile, growth hormone increased dramatically — up to 16-fold — and cortisol levels actually decreased by the end of the experiment. This study is important because it used a very intensive sauna protocol (two hours of daily heat exposure) and still found zero measurable effect on testosterone.
The Garolla Study (2013)
Published in Human Reproduction, this study examined ten healthy men who used a Finnish sauna twice per week for three months at 80–90°C, with each session lasting 15 minutes. Researchers tracked sex hormones, sperm parameters, and gene expression over the study period and for six months after sauna use stopped.
Once again, testosterone, LH, FSH, and inhibin B levels remained stable throughout the entire study and follow-up period. While sauna exposure had significant (but reversible) effects on sperm production and quality, the hormonal profile driving testosterone production was completely unaffected.
The Podstawski Study (2021)
Published in the American Journal of Men's Health, this study examined 30 young men (ages 19–26) with moderate to high physical activity levels. Participants completed four 12-minute sauna sessions at 90–91°C, each followed by a 6-minute cool-down break that included one minute of cold water immersion at 10–11°C.
Cortisol levels decreased significantly — dropping from an average of 13.61 to 9.67 µg/ml. However, testosterone levels did not change significantly. Interestingly, men who were more physically active had higher testosterone levels both before and after the sauna session, but the sauna itself didn't move the needle. The study also found no significant changes in DHEA-S or prolactin.
Earlier Research by Kukkonen-Harjula
Earlier Finnish studies from the late 1980s produced similarly mixed results. Some measured small, transient fluctuations in testosterone during or immediately after sauna exposure, while others found no change at all. None demonstrated a sustained or clinically meaningful increase in testosterone production from sauna bathing.
The Bottom Line on Direct Effects
When you look at the body of research as a whole, the conclusion is fairly straightforward: sauna bathing does not appear to directly increase testosterone production in any sustained or significant way. The hormonal pathways that regulate testosterone — particularly the hypothalamic-pituitary-gonadal (HPG) axis — don't seem to respond to heat exposure the way growth hormone pathways do.
This doesn't mean saunas aren't valuable for men's health. Far from it. It just means the mechanism is more indirect than the viral social media clips suggest.
Where Saunas Actually Shine: Indirect Hormonal Support
While sauna bathing may not directly crank up testosterone production, it influences several systems that play a critical role in maintaining healthy testosterone levels over time. Think of it less like a testosterone booster and more like removing the obstacles that suppress testosterone in the first place.
Cortisol Reduction
Cortisol and testosterone have an inverse relationship. When cortisol levels are chronically elevated — from stress, poor sleep, overtraining, or anxiety — testosterone production suffers. The hypothalamic-pituitary-adrenal (HPA) axis and the HPG axis compete for resources, and when your body is in a sustained stress state, it prioritizes cortisol at the expense of testosterone.
Multiple studies have demonstrated that regular sauna use significantly lowers cortisol levels. The 2021 Podstawski study found a meaningful reduction in cortisol after a single session, and earlier research by Leppäluoto showed cortisol and ACTH declining over a week of repeated sauna use. By reducing the cortisol burden on your body, regular sauna bathing may create a hormonal environment that's more favorable for testosterone production — even if it doesn't stimulate testosterone directly.
If you're interested in building a contrast therapy routine that amplifies stress-reduction benefits, pairing a traditional sauna with a cold plunge is one of the most effective protocols available for home use.
Growth Hormone Release
If there's one hormonal response to sauna use that is robust and well-documented, it's the release of human growth hormone (HGH). The Leppäluoto study found a 16-fold increase in growth hormone following repeated sauna sessions, and other research has shown two- to five-fold increases depending on the protocol used.
Growth hormone supports muscle growth, fat metabolism, tissue repair, and recovery — all functions that overlap with and complement testosterone's role in the body. While HGH and testosterone operate through different pathways, optimizing growth hormone through sauna use can amplify many of the outcomes men are actually chasing when they search for "testosterone boosters": better body composition, faster recovery, and improved vitality.
Dr. Andrew Huberman has highlighted that the growth hormone response is most pronounced when sauna sessions are used infrequently and at high intensity — for example, one session per week involving prolonged heat exposure at 176–212°F (80–100°C) rather than daily shorter sessions. More frequent sauna use provides different benefits (cardiovascular health, stress reduction, sleep quality) but may blunt the acute growth hormone spike.
Improved Sleep Quality
Testosterone production is tightly linked to sleep. The majority of daily testosterone release occurs during deep sleep, particularly during REM cycles. Research has consistently shown that sleep deprivation and poor sleep quality are associated with reduced testosterone levels and elevated afternoon cortisol — a double hit to hormonal health.
Sauna use, particularly in the evening, has been shown to improve sleep quality through a straightforward mechanism: the post-session drop in core body temperature signals the body that it's time to rest, facilitating faster sleep onset and deeper sleep architecture. For many men, this indirect benefit alone may be the most meaningful way that regular sauna use supports testosterone levels.
An infrared sauna is particularly well-suited for evening use since it operates at lower, more comfortable temperatures (120–150°F) that allow for longer, more relaxing sessions without the intensity of a full traditional sauna session.
Stress Reduction and Parasympathetic Activation
Beyond cortisol, sauna bathing activates the parasympathetic nervous system — the "rest and digest" branch that counterbalances the fight-or-flight response. Regular activation of this system through consistent sauna use improves heart rate variability, reduces chronic inflammation, and promotes a physiological state that's more conducive to healthy hormone production across the board.
For men who carry chronic stress — and that includes a significant portion of the adult male population — this systemic calming effect may be one of the most underrated benefits of home sauna ownership. When your nervous system spends more time in a relaxed state, every downstream hormonal process, including testosterone production, functions more efficiently.
Body Composition and Fat Loss Support
Excess body fat — particularly visceral fat — actively suppresses testosterone. Fat cells contain an enzyme called aromatase that converts testosterone into estrogen, creating a cycle where more fat leads to lower testosterone, which leads to more fat accumulation. Breaking this cycle through fat loss is one of the most effective natural interventions for improving testosterone levels.
Sauna use supports fat loss through several mechanisms: improved insulin sensitivity, increased metabolic rate during and after sessions, enhanced recovery that allows for more consistent exercise, and the growth hormone response discussed above. While sauna alone won't transform your body composition, it's a powerful complement to a training and nutrition program — and the downstream effect on testosterone can be meaningful.
What About Infrared Saunas Specifically?
Most of the published research on sauna and hormones has been conducted using traditional Finnish saunas operating at 80–100°C (176–212°F). Direct studies on infrared saunas and testosterone are essentially nonexistent at this point.
However, infrared saunas produce many of the same physiological responses as traditional saunas — elevated core temperature, increased heart rate, sweating, cortisol reduction, and parasympathetic activation — just through a different heating mechanism. Infrared panels heat the body directly through radiant energy rather than heating the air, which allows for a similar thermal stress response at lower ambient temperatures.
It's reasonable to expect that the indirect hormonal benefits of infrared sauna use (cortisol reduction, sleep improvement, stress relief, body composition support) would be comparable to traditional saunas, even if the growth hormone response may differ based on the intensity and duration of heat exposure. If you're deciding between sauna types, our infrared vs. traditional sauna comparison guide breaks down the practical differences.
Sauna, Heat, and Male Fertility: An Important Caveat
While sauna use doesn't appear to affect testosterone levels, it does have a well-documented — though temporary and reversible — effect on sperm production that men should be aware of.
The testes are located outside the body for a reason: optimal sperm production requires a temperature roughly 2–3°C below core body temperature. Sauna exposure raises scrotal temperature to approximately 37.5°C within about 10 minutes, which can temporarily disrupt spermatogenesis.
The 2013 Garolla study found that twice-weekly sauna use for three months led to significant declines in sperm concentration and motility — reductions exceeding 50% in some cases — along with alterations in sperm DNA packaging and mitochondrial function. Critically, all of these effects were completely reversed within six months of discontinuing sauna use.
A UCSF study on wet heat exposure (hot tubs and baths) found similar results: when infertile men stopped regular heat exposure, nearly half experienced an average increase of 491% in total motile sperm counts within three to six months.
The takeaway: if you're actively trying to conceive, it's worth limiting or temporarily pausing sauna use. If you're not, the temporary effect on sperm is not a concern for general health, and it doesn't indicate any underlying damage to testosterone production or testicular function. The effect is on the sperm cells themselves, not on the hormonal machinery.
How to Use Your Sauna to Support Hormonal Health
Based on the available research, here's a practical framework for using sauna bathing to support overall hormonal wellness — including creating conditions favorable for healthy testosterone levels.
For General Health and Cortisol Management
Aim for two to four sauna sessions per week, accumulating at least 60 minutes of total weekly sauna time. Sessions of 15–20 minutes at 170–200°F in a traditional sauna or 30–40 minutes at 125–150°F in an infrared sauna are a solid baseline. This frequency is associated with the strongest cardiovascular and longevity benefits in the large Finnish cohort studies, and the cortisol-lowering effects are well-supported at this volume.
For Growth Hormone Optimization
Once per week, consider a more intensive session: 30+ minutes of sustained heat exposure at 176°F or above, ideally with multiple rounds separated by cooling periods. This is the protocol most closely associated with the dramatic growth hormone spikes seen in the research. Alternating between your sauna and a cold plunge during rest periods may further amplify the response.
For Sleep Quality
Schedule your sauna session 1–2 hours before bed. The post-session drop in core body temperature naturally promotes sleep onset. Evening sessions in an infrared sauna at a moderate temperature are particularly effective for this purpose since the gentler heat is relaxing without being overly stimulating.
For Recovery and Body Composition
Using the sauna after exercise — particularly after resistance training — takes advantage of the elevated blood flow and growth hormone response to support muscle recovery. Post-workout sauna use has also been shown to improve endurance performance over time, with one study finding a 32% increase in time to exhaustion after three weeks of post-exercise sauna bathing.
Hydration Is Non-Negotiable
Regardless of your protocol, aggressive hydration is essential. Drink at least 16 ounces of water for every 10 minutes of sauna time, and consider adding electrolytes to replace minerals lost through sweat. Dehydration itself can impair hormonal function, so this isn't optional — it's foundational.
The Bigger Picture: Sauna as Part of a Hormonal Health Strategy
If optimizing testosterone is your goal, sauna use is best understood as one component of a comprehensive approach rather than a standalone solution. The most effective natural strategies for supporting healthy testosterone levels include resistance training with compound movements and progressive overload, adequate protein and healthy fat intake, consistent high-quality sleep (7–9 hours per night), stress management, maintaining a healthy body weight, limiting alcohol consumption, and addressing any micronutrient deficiencies — particularly zinc, magnesium, and vitamin D.
Regular sauna use complements nearly every item on that list. It enhances recovery from training. It reduces stress and cortisol. It improves sleep. It supports body composition. It provides a dedicated window of time for mental decompression and parasympathetic activation. When you stack these indirect benefits together, the cumulative effect on hormonal health is significant — even without a direct testosterone-boosting mechanism.
This is also where the convenience of a home sauna becomes a genuine health advantage. When your sauna is steps away rather than a drive to the gym, you're far more likely to maintain the consistency that produces real results. Whether that's an outdoor barrel or cabin sauna in your backyard or a compact indoor infrared unit in a spare room, the best sauna for your health is the one you'll actually use three to four times per week, every week.
Frequently Asked Questions
Does sauna use lower testosterone?
No. Multiple studies have confirmed that regular sauna use does not reduce testosterone levels. While sauna can temporarily affect sperm production due to testicular heat exposure, the hormonal pathways that control testosterone (LH, FSH, and the HPG axis) remain stable during and after sauna bathing.
Is a traditional sauna or infrared sauna better for hormonal health?
Both types offer meaningful indirect hormonal benefits through cortisol reduction, sleep improvement, and stress management. Traditional saunas operating at higher temperatures (170–200°F) may produce a stronger acute growth hormone response, while infrared saunas excel at providing comfortable, longer sessions that promote relaxation and consistent daily use. Many people benefit from having access to both, which is why hybrid saunas that combine both heating methods have become increasingly popular.
Can cold plunges boost testosterone?
Some preliminary research suggests that cold exposure may support testosterone through mechanisms like reduced cortisol, enhanced luteinizing hormone release, and improved fat metabolism. The evidence is still emerging, but pairing sauna heat with cold plunge immersion — a practice known as contrast therapy — is one of the most comprehensive wellness protocols you can build at home.
How long after stopping sauna use do sperm levels recover?
Research indicates that sperm parameters typically return to baseline within three to six months after discontinuing regular sauna use. The 2013 Garolla study found complete reversal of all sperm-related changes, including concentration, motility, and DNA packaging, by six months post-sauna.
Does sauna increase growth hormone?
Yes, and this is the most robust hormonal finding in the sauna research. Growth hormone increases of 2- to 16-fold have been documented depending on the protocol. The most dramatic increases occur with prolonged, high-heat sessions used infrequently (about once per week). Growth hormone supports muscle growth, fat metabolism, and recovery — many of the same outcomes men associate with testosterone.
Should I avoid the sauna if I'm trying to have a baby?
If you're actively trying to conceive, it's reasonable to limit or pause sauna use until after conception. The effect of heat on sperm production is well-documented, though temporary and reversible. Men with existing fertility concerns should consult with a reproductive specialist before incorporating regular sauna use into their routine.
Final Thoughts
Do saunas increase testosterone? The honest answer is: not directly, based on the current body of research. But that framing misses the larger point. Sauna bathing powerfully supports the conditions that allow your body to maintain healthy testosterone levels — by reducing cortisol, improving sleep, enhancing recovery, supporting body composition, and boosting growth hormone production. For most men, these indirect benefits are far more impactful than any single supplement or quick fix could ever be.
The men who get the most out of sauna use are the ones who approach it as a consistent practice rather than a one-time intervention. A few sessions per week, sustained over months and years, is where the real benefits compound — for hormonal health and for everything else sauna bathing supports.
If you're ready to make sauna a regular part of your wellness routine, browse our full collection of saunas to find the right fit for your space, budget, and goals. And if you have questions about which type of sauna is best for your situation, our team is always available to help.
Haven Of Heat and its affiliates do not provide medical advice. All content published on this website is for general informational and educational purposes only. Always consult a licensed medical provider regarding health-related questions, including those related to hormone levels, fertility, or any medical condition.
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