If you're trying to conceive — or planning to in the near future — the question of whether sauna use helps or hurts fertility is probably on your radar. It's a fair question, and one that deserves a nuanced answer rather than a blanket "avoid all heat forever."
The short version: sauna bathing can temporarily reduce sperm quality in men, but these effects appear to be fully reversible once heat exposure stops. For women, the picture is quite different — there's little evidence that sauna use negatively impacts female fertility, and some indirect benefits may actually support reproductive health. The details matter, though, and understanding the science behind these findings can help couples make informed decisions about their sauna routine during the conception window.
Here's what the research actually tells us.
How Sauna Heat Affects Male Fertility
The testicles are positioned outside the body for a specific biological reason: healthy sperm production requires a temperature roughly 2–3°C (about 4–5°F) lower than core body temperature. This is why anything that raises scrotal temperature — saunas, hot tubs, hot baths, prolonged laptop use on the lap, even tight-fitting underwear — has the potential to interfere with spermatogenesis, the process by which sperm cells are produced and mature.
The most frequently cited study on this topic was published in Human Reproduction in 2013 by Garolla and colleagues at the University of Padova. The researchers followed 10 men with normal sperm parameters who used a traditional Finnish sauna twice a week for three months. Each session lasted 15 minutes at 80–90°C (176–194°F) — a fairly standard sauna protocol.
After three months of regular sauna use, the researchers observed a statistically significant decline in both sperm count and sperm motility (the ability of sperm to swim effectively). They also found impairments in mitochondrial function within sperm cells, disruptions to the way DNA is packaged inside sperm (chromatin condensation), and upregulation of genes associated with heat stress and low-oxygen conditions. Notably, reproductive hormone levels — including testosterone, FSH, and LH — did not change, meaning the sauna wasn't suppressing the hormonal signals that drive sperm production. The damage was happening at the cellular level within the testes themselves.
The Good News: It's Reversible
Here's the critical finding that often gets lost in the headline: every negative effect observed in the study was fully reversed within six months of stopping sauna use. Three months after discontinuation, sperm parameters were still below baseline — but by the six-month mark, all values had returned to pre-sauna levels. Sperm chromatin quality, mitochondrial function, and DNA packaging all recovered completely.
This recovery timeline makes biological sense. The full cycle of spermatogenesis — from the initial division of a germ cell to a mature, motile sperm ready for ejaculation — takes approximately 64 to 72 days. So when you stop exposing the testes to excess heat, the new generation of sperm developing in cooler conditions will be unaffected, and they'll start appearing in ejaculate roughly two to three months later.
An older but notable study from 1983 found that even a single 20-minute sauna session at 85°C could cause a measurable dip in sperm count within one week, with numbers returning to normal by about five weeks afterward. This suggests that the testes are remarkably sensitive to even short-term heat exposure — but also remarkably resilient in bouncing back.
A separate study on men who regularly used hot tubs or hot baths found that nearly half of the participants with fertility issues saw significant improvements after simply stopping their heat exposure. Total motile sperm counts increased by an average of nearly 500% in those who responded to the intervention.
What About Infrared Saunas and Male Fertility?
Many people assume that infrared saunas — which operate at lower air temperatures, typically 120–150°F compared to 170–200°F in a traditional sauna — would be safer for sperm health. The logic makes intuitive sense: lower air temperature should mean less testicular heating.
Unfortunately, the research here is limited but doesn't fully support that assumption. Infrared saunas heat the body directly through radiant energy rather than by heating the surrounding air, which means your core body temperature still rises significantly during a session. Some studies have found that infrared sauna use can also affect sperm motility. Until more targeted research is available, it's reasonable to treat all sauna types with similar caution if you're a man actively trying to conceive.
That said, the lower temperatures and shorter heat-up times of infrared saunas do mean the overall thermal load on the body is generally less intense than a 190°F traditional sauna session. For men who aren't in an active conception window but want to maintain a sauna routine, an infrared sauna used at moderate temperatures and durations is likely the lower-risk option.
How Sauna Use Affects Female Fertility
The relationship between sauna use and female fertility is fundamentally different from the male side — and considerably more reassuring for women who enjoy regular sauna sessions.
Unlike sperm production, which is an ongoing process that's acutely sensitive to temperature fluctuations, the female reproductive system is largely internal and better insulated from external heat. Ovarian function, egg quality, and the hormonal cascade that drives ovulation are not directly impaired by the kind of heat exposure that occurs during a typical sauna session.
A comprehensive review published in The American Journal of Medicine states plainly that sauna bathing does not lower fertility in women. Finnish population data — from a country where sauna use is essentially universal and lifelong — shows no association between regular sauna bathing and reduced female fertility rates. A separate review in Current Opinion in Endocrine and Metabolic Research noted that while women who are new to sauna bathing may occasionally experience minor menstrual cycle irregularities, no effects on fertility have been documented.
Potential Indirect Benefits for Women
While there's no strong evidence that sauna use directly improves female fertility, several of the well-documented effects of regular sauna bathing align with factors that support reproductive health.
Stress reduction. Trying to conceive can be profoundly stressful, and chronic stress is a well-established disruptor of reproductive hormones. Elevated cortisol can suppress progesterone production, interfere with ovulation, and reduce the chances of successful implantation. Sauna bathing triggers endorphin release, activates the parasympathetic nervous system, and promotes deep relaxation — all of which help keep cortisol in check and support a more favorable hormonal environment for conception.
Improved circulation. Heat exposure causes vasodilation — the widening of blood vessels — which increases blood flow throughout the body, including to the pelvic region. Healthy blood flow to the ovaries and uterus is important for delivering oxygen and nutrients that support egg development and the building of a receptive uterine lining. While no study has directly measured increased uterine blood flow during sauna sessions as a fertility intervention, the circulatory benefits are well-documented.
Hormonal modulation. Sauna bathing stimulates the release of growth hormone and prolactin, and may support overall endocrine balance. For women dealing with conditions like PCOS (polycystic ovary syndrome) — one of the leading causes of female infertility — the stress-reducing and metabolic benefits of regular home sauna use could be a valuable complement to other treatments, though it should not replace medical care.
Sleep quality. Regular sauna use is consistently associated with improved sleep, partly due to the post-session drop in core body temperature that signals the body to prepare for rest. Quality sleep is essential for reproductive hormone regulation — disrupted sleep patterns have been linked to irregular ovulation in women.
Important Caveat: Early Pregnancy and Heat
While sauna use appears safe for women who are trying to conceive, the picture changes once pregnancy is achieved — particularly during the first trimester. Maternal hyperthermia (core body temperature exceeding 102.2°F / 39°C) during early pregnancy has been associated with an increased risk of neural tube defects and other developmental abnormalities. This risk is highest during the first four to six weeks of pregnancy, often before a woman even knows she's pregnant.
For this reason, many healthcare providers advise women in the two-week wait (the period between ovulation and expected menstruation) and throughout the first trimester to avoid saunas, hot tubs, and other sources of prolonged heat exposure — or at minimum, to keep sessions short (under 10–15 minutes) and at lower temperatures.
If you're actively trying to conceive and want to continue sauna use, discuss your specific situation with your OB-GYN or fertility specialist. Finnish research has found that healthy pregnant women generally tolerate sauna well and that fetal heart rate monitoring during maternal sauna exposure shows normal patterns — but this data comes from a population with lifelong sauna habituation, and individual circumstances vary.
Practical Guidelines for Couples Trying to Conceive
Based on the available research, here's a framework for managing sauna use during the conception period.
For Men
If you're actively trying to conceive, the most conservative approach is to pause sauna use entirely for at least two to three months before your target conception window. This gives your body time to complete a full spermatogenesis cycle and produce a fresh cohort of sperm unaffected by heat exposure. If pausing completely isn't something you're willing to do, consider reducing frequency and duration — occasional short sessions (under 15 minutes) at moderate temperatures are less likely to cause significant impairment than frequent, prolonged exposure. After conception is confirmed, you can return to your normal sauna routine without concern.
Other heat sources matter too. Hot tubs, prolonged hot baths, heated car seats, saunas, and even placing a laptop directly on your lap all contribute to scrotal temperature elevation. If fertility is a priority, be mindful of cumulative heat exposure from all sources.
For Women
Women who are trying to conceive can generally continue enjoying sauna sessions. The stress-reduction and sleep benefits may even be supportive during the often-anxious TTC (trying to conceive) period. However, if you're in the two-week wait or have reason to believe you might be pregnant, err on the side of caution by reducing session time, lowering the temperature, and staying well-hydrated. Once pregnancy is confirmed, consult your healthcare provider about whether to continue sauna use during the first trimester.
For Both Partners
Stay hydrated before, during, and after every sauna session — dehydration can compound the negative effects of heat on reproductive cells. Listen to your body and don't push through discomfort. And remember that fertility is influenced by dozens of factors: sleep, nutrition, exercise, stress management, alcohol and tobacco use, and overall metabolic health. Sauna use is one variable among many, not a make-or-break factor for most couples.
Cold Plunge as an Alternative During the Conception Window
If you're a man taking a break from sauna use while trying to conceive, cold plunge therapy offers a compelling alternative that delivers many of the same wellness benefits without the testicular heat concern.
Cold water immersion has been shown to reduce inflammation, improve mood through norepinephrine release, enhance circulation, and support metabolic health. Some researchers have hypothesized that cold exposure could support sperm production by keeping testicular temperatures low, though direct evidence for cold plunges improving sperm quality is still limited. A study on men with fertility issues found that those who stopped regular hot water exposure and allowed their testes to return to normal temperatures saw dramatic improvements in motile sperm counts — suggesting that temperature reduction, rather than active cooling, may be the key mechanism.
Claims that cold plunges directly boost testosterone levels are popular but not well-supported by the current evidence. Some studies have found that cold exposure can actually decrease testosterone transiently, while others show no significant effect. The benefits of cold therapy for fertility-age men are more likely indirect: better sleep, lower stress, reduced inflammation, and the simple avoidance of heat exposure.
For couples building a home wellness setup, combining a barrel sauna or outdoor sauna with a cold plunge creates a versatile contrast therapy station. The female partner can continue enjoying sauna sessions for stress relief and circulation while the male partner focuses on the cold plunge side during the active conception phase — and both can enjoy the full hot-cold protocol once pregnancy is achieved.
Does Sauna Type Matter for Fertility?
This is one of the most common questions we hear, and the honest answer is that the research hasn't drawn clear distinctions between sauna types when it comes to fertility impact. Most of the published studies used traditional Finnish saunas at 80–90°C (176–194°F), so that's where the strongest data exists.
Theoretically, sauna types that produce less overall thermal stress would have a smaller effect on spermatogenesis. Here's how the main types compare in terms of heat intensity:
Traditional Finnish saunas generate the highest air temperatures (170–200°F) and produce the most intense heat exposure, especially when steam is added by pouring water over hot rocks. This is the type used in the landmark 2013 Garolla study that demonstrated sperm impairment.
Infrared saunas operate at significantly lower air temperatures (120–150°F) but heat the body directly through radiant energy. Core body temperature still rises, though generally less dramatically than in a traditional sauna. The thermal load on the testes is likely lower, but not zero.
Steam rooms typically run at 110–120°F with near-100% humidity. The wet heat can feel intense despite lower temperatures, and moisture prevents sweat evaporation (the body's primary cooling mechanism), which can keep core temperature elevated.
Until studies directly compare the fertility effects of different sauna types, the safest approach for men trying to conceive is to minimize all forms of prolonged heat exposure, regardless of the heat source. For women, sauna type is unlikely to be a significant factor in fertility outcomes.
How Long Before Trying to Conceive Should Men Stop Using the Sauna?
The answer depends on how conservative you want to be, but the biology gives us a clear framework.
Spermatogenesis takes approximately 64–72 days from start to finish. This means that the sperm you ejaculate today began developing roughly two to three months ago. If you stop sauna use today, the sperm currently in early development will mature under cooler, more favorable conditions and be ready in about two months.
The 2013 Garolla study showed that three months after stopping sauna use, sperm parameters were improved but not yet fully recovered. By six months, everything had returned to baseline. This suggests that while most of the recovery happens within one spermatogenesis cycle (about 64–72 days), full normalization — including the more subtle measures of sperm DNA integrity and mitochondrial function — may take a bit longer.
A practical recommendation: if fertility is a high priority, consider pausing sauna use at least two to three months before you begin actively trying to conceive. If you're already in the process and want to optimize quickly, stopping now and giving it 8–10 weeks should yield meaningful improvement. Men with already-compromised sperm parameters (low counts, poor motility) should be especially diligent, as they have less margin to absorb any heat-related decline.
Finnish Paradox: Why Do Finns Have Normal Fertility Rates?
If sauna use is so harmful to sperm, you might reasonably ask: how has Finland maintained a healthy population for centuries despite near-universal, lifelong sauna use? It's a valid question, and the answer helps put the fertility research in proper perspective.
First, population-level fertility and individual sperm parameters are not the same thing. A man can experience a significant percentage decline in sperm count and motility and still have more than enough healthy sperm to conceive naturally. The threshold for natural conception is much lower than the baseline sperm counts of most healthy men. Second, Finnish sauna culture traditionally involves cooling between rounds — whether through a cold plunge in a lake, rolling in snow, or simply stepping outside into cold air. This contrast between heat and cold may mitigate some of the sustained testicular heating that occurs during prolonged, uninterrupted sauna sessions. Third, large-scale reviews of the Finnish population data have consistently concluded that regular sauna bathing is not associated with reduced fertility in either men or women.
The takeaway: for the vast majority of healthy men with normal sperm parameters, occasional or even regular sauna use is unlikely to prevent conception. The concern is most relevant for men who are already dealing with borderline or below-normal sperm counts, men undergoing fertility treatment, or couples who have been struggling to conceive and want to optimize every variable they can control.
Other Lifestyle Factors That Affect Fertility
Sauna use is just one piece of the fertility puzzle. If you're trying to conceive, these evidence-based strategies can make a meaningful difference for both partners:
Maintain a healthy weight. Both obesity and being significantly underweight are associated with reduced fertility in men and women. Excess body fat can disrupt hormone balance, while insufficient body fat can suppress ovulation entirely.
Prioritize sleep. Poor sleep and irregular sleep schedules have been linked to lower sperm quality in men and irregular ovulation in women. Aim for 7–9 hours of consistent, quality sleep.
Manage stress. Chronic stress elevates cortisol, which can suppress reproductive hormones in both sexes. Regular relaxation practices — whether that's sauna use (for the female partner), meditation, yoga, or simply spending time outdoors — support a hormonal environment conducive to conception.
Eat a nutrient-dense diet. Antioxidant-rich foods (berries, leafy greens, nuts, fatty fish) help protect sperm and egg cells from oxidative damage. Folate is particularly important for women to reduce the risk of neural tube defects. Zinc, selenium, and vitamins C and E support sperm health.
Limit alcohol and avoid tobacco. Both substances are well-documented fertility disruptors for men and women. Even moderate alcohol consumption has been associated with reduced fecundability (the probability of conceiving in a given cycle).
Exercise regularly, but don't overdo it. Moderate exercise supports metabolic health and hormone regulation. Excessive endurance training, however, can suppress reproductive hormones — particularly in women, where it can lead to amenorrhea (loss of menstrual periods).
Minimize environmental heat exposure. Beyond saunas, be mindful of hot tubs, heated car seats, tight clothing, prolonged sitting, and laptop placement — all of which can raise scrotal temperature in men.
The Bottom Line
Sauna use is not a fertility death sentence — far from it. For men, the heat can temporarily reduce sperm count and quality, but these effects are reversible and unlikely to prevent conception in otherwise healthy individuals. For women, sauna bathing appears safe during the TTC period and may even offer indirect benefits through stress reduction, improved circulation, and better sleep.
The most practical approach for couples trying to conceive is straightforward: the male partner should reduce or pause sauna use for two to three months leading into the active conception window, while the female partner can continue enjoying sauna sessions with reasonable precautions during the two-week wait and early pregnancy.
And once the pregnancy test comes back positive? The male partner can return to his full sauna routine with no fertility concerns. The female partner should consult her healthcare provider about sauna use during pregnancy, particularly during the first trimester.
Whether you're building your first home sauna setup or adding a cold plunge to your existing wellness space, having both heat and cold therapy available at home gives you the flexibility to adapt your routine to whatever phase of life you're in — including the journey to parenthood. Explore our full collection of home saunas, infrared saunas, and cold plunge tubs to build a wellness setup that works for every season of your life.
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