With the ongoing sauna boom, many men starting their fertility journey are asking: “How does the heat affect my sperm?”
In the UK, a country at the forefront of fertility treatment, the NHS (National Health Service) highlights “keeping the testicles cool” as a crucial factor for male fertility. In this article, we’ll explore the medical evidence and how to maintain a “smart” relationship with the sauna while trying to conceive.
1.Why is “Heat” Bad for Sperm?
The testes (testicles) are highly sensitive to heat. For optimal sperm production, they need to remain 2 to 3 degrees cooler than your core body temperature.
Research suggests that prolonged exposure to high-temperature environments, like saunas, can lead to:
- Reduced sperm count
- Decreased sperm motility (the ability to swim)
- Risk of DNA damage
The good news? These effects are usually temporary. Since it takes about three months to produce new sperm, counts typically recover within a few months once heat exposure is reduced.
2.It’s Not Just Saunas: Hidden “Heat Risks” in Daily Life
According to the NHS (National Health Service) – Causes of Infertility, “Keeping the testicles cool” is essential for maintaining sperm quality. The guidelines suggest being mindful of several common heat sources:
- Laptops on Your Lap: Heat from the device transfers directly to the groin. Always use a desk or a cooling stand.
- Tight Trousers and Underwear: Skinny jeans or tight briefs trap heat. In the UK, switching to “loose-fitting boxers” is one of the most common lifestyle recommendations for men during preconception.
- Long Hot Baths and Cycling: Prolonged soaking in hot water or friction and pressure from a bike saddle can also cause localized temperature spikes.
3.The “Fertility-Friendly” Sauna Routine
Quitting the sauna entirely might increase stress, which can also be counterproductive for fertility. Instead, try these four rules to enjoy the relaxation benefits while minimizing risk:
Rule 1: Keep it Short
Limit sessions to 5–8 minutes and avoid staying longer than 15 minutes to prevent your deep body temperature from rising too high.
Rule 2: The “Groin Guard”
Bring a cool, wet towel into the sauna and place it over the groin area to act as a physical heat shield.
Rule 3: The Cold Plunge Reset
After your session, use the cold plunge or a cool shower to immediately lower your skin temperature and prevent heat from lingering in the body.
Rule 4: Time Your Break Strategically
For the most reliable results, consider taking a “sauna hiatus” for at least three months prior to key milestones, such as IVF egg retrieval or artificial insemination.
Summary: Stay Cool, Stay Healthy
The sauna is not necessarily the enemy. The key is understanding the fact that testicles are sensitive to heat and learning how to control that exposure.
By adopting the UK lifestyle approach—choosing loose-fitting boxers and being mindful of how you use your laptop—you can support your fertility journey with small, manageable changes.