Male fertility tips: temperature, lifestyle and sperm health

If you are trying for a baby, most of the focus often falls on female fertility. But male fertility is just as important. In fact, male factors are involved in around half of infertility cases, either on their own or alongside female factors [1].

That can feel daunting, but it is also useful. Why? Because you can influence many of the things that affect sperm health through your diet and lifestyle [2]In this guide, we will look at what really affects sperm health, whether heat exposures are genuinely worth worrying about, and what simple male lifestyle changes may help support healthier sperm.

• Why is sperm quality and production so important?
• Does temperature matter for sperm production?
• Does heat affect sperm quality?
• Common things that can increase testicle temperature
• Lifestyle factors that affect sperm quality
• Key nutrients for sperm health
• Environmental exposures
• Medications and hormones
• Simple ways to support sperm health
• When to check your sperm health
• FAQs

Why is sperm quality and production so important?

 

Sperm quality matters because sperm do much more than simply reach the egg.

To begin with, healthy sperm improve the chances of conception. Sperm count, motility, and DNA quality all affect the likelihood of fertilisation and early embryonic development. Poor semen quality can reduce the chance of pregnancy naturally and can also affect fertility treatment outcomes.

Sperm quality may also matter for miscarriage risk. One of the main concerns here is sperm DNA damage. Higher levels of sperm DNA damage have been linked with pregnancy loss, although this is still an area of active research [3].

It can also influence placenta health. Researchers now think paternal health and sperm-related factors may affect how the placenta develops, which in turn can affect pregnancy outcomes (and even the mother’s pregnancy journey). Reviews have linked paternal factors with risks such as spontaneous abortion, placental problems, and stillbirth [4].

Studies suggest paternal factors, such as sperm DNA damage, may also be linked with a higher risk of some neurodevelopmental conditions, including autism and ADHD, in children [5].

Does temperature matter for sperm production?

 

The testicles are positioned in the scrotum, outside the main body cavity, because sperm production needs a slightly cooler environment than core body temperature.

If the testes are exposed to too much heat for too long, sperm production can suffer. Research has linked increased testicular temperature to lower sperm count, reduced motility, and poorer semen quality overall.

This matters because sperm is not made overnight. The full process of sperm production takes roughly 74 days, followed by further maturation and transport.

How long does it take for lifestyle changes to improve sperm quality?

It can take roughly between two and a half to three months (74-90 days) to see significant improvements in sperm quality after making lifestyle changes.[6] 

Does heat affect sperm quality?

 

In short: yes, it can.

There is good evidence that heat and sperm production are linked. Regular or intense heat exposure may reduce sperm count, affect sperm motility, and temporarily disrupt sperm production [7].

The keyword here is temporarily. For most men, the effects of heat are not thought to be permanent if the heat exposure stops. But if you are trying to conceive, regular heat exposure is still worth paying attention to.

Not every warm experience will ruin your fertility; a single hot bath, one cycle ride, or wearing tighter underwear now and then is unlikely to make a huge difference on its own. What matters more is repeated, sustained, or high-level exposure.

Common things that can increase testicle temperature

 

Some heat exposures are more important than others. Here are the main everyday ones worth knowing about.

1. Hot baths, hot tubs, and saunas

With regular hot tubs, saunas, and hot baths, sperm fertility can decrease due to the raised scrotal temperature. This heat can be enough to interfere with sperm production, especially when used frequently [8].

2. Fever or illness

A feverish temperature is one of the most important and most underrated factors. A fever can affect sperm development mid-cycle, which means semen quality may dip for a while afterwards [9].

If you have had a bad illness recently and your fertility test results look off, that timing may matter.

3. Laptops on laps

Resting a laptop directly on your lap for long periods may raise the local temperature around the groin. The evidence here is not as strong as it is for hot tubs or saunas, but it is still a simple habit worth changing if you are trying to conceive [10].

4. Prolonged sitting

Long periods of sitting may increase scrotal warmth, especially when combined with tight clothing or poor airflow. It is probably not the biggest fertility threat on its own, but it is another reason to get up, move around and break up sedentary time.

5. Cycling

Cycling is often blamed for elevated scrotal temperatures, but the evidence is mixed. For most people, moderate cycling is unlikely to be the issue. However, very long or intense cycling sessions may contribute to pressure and local heat in some men [11].

6. Tight clothing

Wearing tight clothing is a classic fertility warning, but the evidence is more mixed than you might think. Tight underwear may slightly increase temperature, but it is probably less important than repeated hot tubs, saunas or illness [12]. 

Lifestyle factors that affect sperm quality

 

If you’re asking what affects sperm health, heat is only one part of the answer. The wider lifestyle picture matters, too.

Smoking

Smoking has been linked with reduced sperm quality and damage to sperm DNA. It is one of the clearest modifiable risks for male fertility.

Alcohol

Heavy drinking can affect testosterone, semen quality, and sexual performance. Cutting back is a sensible move if you are trying to improve fertility.

Obesity

Carrying excess weight may disrupt hormone balance and is associated with poorer sperm quality. It can also overlap with other issues such as inflammation, insulin resistance, and poorer sleep.

Diet

A balanced, nutrient-rich diet is generally considered the best diet for sperm quality. Research suggests that Mediterranean-style eating — with plenty of vegetables, fruit, whole grains, legumes, nuts, fish, and healthy fats such as olive oil, is linked to better semen quality. In contrast, diets high in processed foods, trans fats and excess sugar may have the opposite effect. 

Key nutrients for sperm health

 

Sperm production does not just rely on overall diet quality; specific nutrients play a direct role in how sperm are made, function, and are protected from damage.

Zinc

Zinc is one of the most important minerals for male fertility. It supports testosterone production, sperm development, and motility. Low zinc levels have been linked with reduced sperm count and poorer sperm quality.

Selenium

Selenium plays a role in sperm motility and helps protect sperm from oxidative stress. Deficiency has been associated with reduced sperm movement and function.

Vitamin D

Vitamin D is involved in hormone regulation and may influence sperm motility. Low levels are common, particularly in the UK, and may be linked with poorer reproductive health.

Folate (vitamin B9)

Folate is important for DNA synthesis and repair. Because sperm carry genetic material, adequate folate levels are important for healthy sperm development.

Antioxidants (e.g. vitamins C and E)

Sperm are particularly vulnerable to oxidative stress, which can damage sperm DNA. Antioxidants help protect against this damage and support overall sperm quality.

In practice, these nutrients come from a balanced diet, but deficiencies are not always obvious. Blood testing can help identify whether levels are optimal, rather than guessing or supplementing blindly.

Our Nutrition Collection includes blood tests that provide reliable insights into your nutritional status, so you can make changes based on real data. 

Environmental exposures

 

Research suggests that chemicals such as pesticides, solvents, phthalates, bisphenols, and heavy metals may also affect male fertility, particularly with repeated or occupational exposure. These substances are thought to impair sperm health through oxidative stress and hormone disruption, which may reduce sperm count, motility, and overall semen quality [13].

Medications and hormones

 

Lifestyle matters, but it is not the whole story. Certain medications and hormone problems can also affect sperm production. 

Testosterone replacement therapy (TRT) is a key example, because although it may raise testosterone levels, it can actually suppress the signals the testes need to produce sperm. Anabolic steroids can have a similar effect, and some other commonly used medicines may also affect sperm quality, ejaculation, or sexual function [14].

If you are currently on TRT, or thinking about starting, talk to your TRT provider as they can support your fertility goals alongside treatment. 

Simple ways to support sperm health

 

When it comes to sperm quality tips, the basics really are the most useful. You do not need expensive gadgets, miracle supplements, or internet myths. Small, sensible changes can go a long way to improve your sperm count naturally.

Go easy on hot tubs if you are trying to conceive

You do not need to live in a cold shower forever, but regular hot tubs, hot baths, and saunas are worth cutting back on when fertility is a priority.

Keep laptops off your lap

A desk, table, or lap tray is a better choice than placing a warm laptop directly against your body. It’s also better for the laptop, as it prevents overheating. 

Break up long periods of sitting

Stand up, stretch, walk around, and avoid staying planted in one position for hours. It’s good for circulation, general health, and comfort, too.

Aim for a healthy weight

Body weight can affect both hormone balance and sperm quality. Obesity has been linked with poorer sperm health and weight loss may help improve fertility in some cases [2].

Eat a balanced diet and address nutritional deficiencies 

There is no magic fertility food, but healthier eating patterns have been linked with better sperm quality. Diets rich in fruit, vegetables, whole grains, legumes, fish and healthy fats appear to be the most supportive overall.

Cut back on alcohol

Heavy alcohol intake can interfere with hormone balance and sperm quality. Less is generally better when you are trying to conceive. The NHS advice is to drink no more than 14 units of alcohol weekly, spread across at least three days [13], but obviously avoiding alcohol entirely is the best option for healthy sperm. 

Stop smoking

If there is one lifestyle change that keeps showing up in fertility advice for good reason, it is this one. Smoking is associated with poorer sperm quality and more reproductive harm overall [14].

Take sleep and stress seriously

Stress and poor sleep are not always the sole cause of fertility issues, but they can influence hormones, sexual health, and other habits that affect sperm production. Looking after your overall wellbeing matters more than people sometimes realise.

When to check your sperm health

 

If you have been trying to conceive for 12 months without success, it’s usually time to get fertility checked. 

Earlier testing may be worth considering if you have known risk factors, previous testicular problems, a history of undescended testes, past surgery, chemotherapy, or concerns about sperm health.

Our Fertility Collection is a good first step, with blood and semen analysis that provides valuable information on sperm count, concentration, motility, and morphology, and it is a much better starting point than guessing.

FAQs

Does heat affect sperm production?

Yes. Repeated or significant heat exposure can temporarily affect sperm production, reducing sperm count or motility in some cases.

How long does sperm take to improve?

Because sperm production takes around 74 days, plus extra time for maturation, it can take roughly two to three months before lifestyle changes show up in test results.

Do hot baths affect fertility?

Frequent hot baths and hot tub use may temporarily reduce sperm quality, especially when used regularly.

Does wearing tight underwear lower sperm count?

Possibly a little, but the evidence is mixed, and the effect is likely smaller than repeated hot-water exposure, fever, or broader lifestyle factors.

How can I improve my sperm count naturally?

The best-supported steps include stopping smoking, reducing alcohol intake, maintaining a healthy weight, eating a balanced diet, avoiding repeated heat exposure, and checking for any underlying medical issues.

Why are the testicles outside the body?

Because sperm production works best slightly below core body temperature. That cooler environment helps support healthy sperm development.

 

References 

1. World Health Organization (2025). Infertility. (Accessed 16 March 2026) 

2. Minhas, S., Boeri, L., Capogrosso, P., Cocci, A., Corona, G., Dinkelman-Smit, M., Falcone, M., Jensen, C.F., Gül, M., Kalkanli, A., Kadioğlu, A., Martinez-Salamanca, J.I., Morgado, L.A., Russo, G.I., Serefoğlu, E.C., Verze, P. and Salonia, A. (2025). European Association of Urology Guidelines on Male Sexual and Reproductive Health: 2025 Update on Male Infertility. European Urology. (Accessed 16 March 2026) 

3. Wighton, K. (2019) Recurrent miscarriage linked to faulty sperm, Imperial News, 4 January. Imperial College London. (Accessed 16 March 2026) 

4. Kaltsas, A., Zikopoulos, A., Kojovic, V., Dimitriadis, F., Sofikitis, N., Chrisofos, M. and Zachariou, A. (2024) Paternal Contributions to Recurrent Pregnancy Loss: Mechanisms, Biomarkers, and Therapeutic Approach. Medicina, 60(12), p. 1920. (Accessed 16 March 2026) 

5. Feinberg, J.I., Schrott, R., Ladd-Acosta, C., Newschaffer, C.J., Hertz-Picciotto, I., Croen, L.A., Fallin, M.D., Feinberg, A.P. and Volk, H.E. (2024) Epigenetic changes in sperm are associated with paternal and child quantitative autistic traits in an autism-enriched cohort, Molecular Psychiatry, 29(1), pp. 43–53. (Accessed 16 March 2026) 

6. Griswold, M.D. (2016) Spermatogenesis: The Commitment to Meiosis, Physiological Reviews, 96(1), pp. 1–17. (Accessed 16 March 2026) 

7. Hoang-Thi, A.-P., Dang-Thi, A.-T., Phan-Van, S., Nguyen-Ba, T., Truong-Thi, P.-L., Le-Minh, T., Nguyen-Vu, Q.-H. and Nguyen-Thanh, T. (2022). The impact of high ambient temperature on human sperm parameters: a meta-analysis,  Iranian Journal of Public Health, 51(4), pp. 710–723. (Accessed 16 March 2026) 

8. Garolla, A., Torino, M., Sartini, B., Cosci, I., Patassini, C., Carraro, U. and Foresta, C. (2013) Seminal and molecular evidence that sauna exposure affects human spermatogenesis, Human Reproduction, 28(4), pp. 877–885. (Accessed 16 March 2026) 

9. Carlsen, E., Andersson, A.M., Petersen, J.H. and Skakkebaek, N.E. (2003) History of febrile illness and variation in semen quality, Human Reproduction, 18(10), pp. 2089–2092. (Accessed 16 March 2026) 

10. Avendaño, C., Mata, A., Sanchez Sarmiento, C.A. and Doncel, G.F. (2012) Use of laptop computers connected to internet through Wi-Fi decreases human sperm motility and increases sperm DNA fragmentation, Fertility and Sterility, 97(1), pp. 39–45.e2. (Accessed 16 March 2026) 

11. Durairajanayagam, D. (2018). Lifestyle causes of male infertility, Arab Journal of Urology, 16(1), pp. 10–20. (Accessed 16 March 2026) 

12.  NHS (2023) Low sperm count. (Accessed 16 March 2026) 

13. Wdowiak, N., Wójtowicz, K., Wdowiak-Filip, A., Pucek, W., Wróbel, A., Wróbel, J. and Wdowiak, A. (2024) Environmental factors as the main hormonal disruptors of male fertility, Journal of Clinical Medicine, 13(7), p. 1986. (Accessed 17 March 2026) 

14. American Society for Reproductive Medicine (2023) Tobacco or marijuana use and infertility: a committee opinion. (Accessed 17 March 2026)