These Tips Can Help Men Boost Fertility This Summer
In this article, we share tips that can help boost fertility in men during summer.
These steps are especially important for couples trying to conceive
Certain lifestyle and dietary tips can help men boost fertility during the summer. High temperatures, dehydration, and poor lifestyle habits can negatively affect sperm health, reducing sperm count, motility, and overall fertility. However, summer also presents opportunities to improve reproductive health through better hydration, seasonal foods rich in antioxidants, and increased outdoor activity. Making small but consistent changes lie staying cool, eating fertility-boosting foods, managing stress, and avoiding habits that overheat or damage sperm can improve male fertility naturally. Keep reading as we share tips that can help boost fertility in men during summer.
Tips to help men boost fertility this summer
1. Stay cool and avoid overheating the groin area
Excessive heat can lower sperm count and motility by affecting testicular temperature. During summer, men should avoid hot tubs, tight underwear, and prolonged laptop use on the lap. Instead, wear breathable cotton boxers and avoid sunbathing in a way that exposes the groin directly to intense heat.
2. Hydrate generously
Dehydration can lead to thicker semen and reduced sperm motility. Drinking plenty of water helps maintain the right consistency of seminal fluid and supports the transportation and movement of sperm. Summer heat increases fluid loss, so hydration is crucial for optimal reproductive function.
3. Eat antioxidant-rich seasonal fruits
Summer fruits like watermelon, mangoes, berries, and citrus are packed with antioxidants such as vitamin C, lycopene, and beta-carotene. These antioxidants help neutralise free radicals that can damage sperm DNA and reduce fertility. Eating a colourful variety of fruits daily supports overall sperm health.
4. Limit alcohol and quit smoking
Both alcohol and tobacco are known to impair sperm production and quality. Excessive summer partying can lead to frequent drinking, which reduces testosterone levels and affects sperm count. Limiting alcohol intake and quitting smoking are essential steps toward boosting fertility.
5. Exercise regularly but avoid overtraining
Moderate exercise improves testosterone levels and enhances sperm production. Summer is a great time for swimming, cycling, or outdoor workouts. However, overtraining or excessive endurance exercise can increase stress hormones and lower testosterone, so a balanced routine is key.
6. Manage stress and sleep well
High stress can elevate cortisol and disrupt hormonal balance, negatively impacting sperm quality. Engage in stress-relieving summer activities like walking in nature, meditation, or spending time with loved ones. Also, ensure 7–9 hours of quality sleep to regulate hormones important for fertility.
7. Consume zinc and folate-rich foods
Zinc and folate are essential nutrients for healthy sperm development. Include foods like spinach, beans, nuts, pumpkin seeds, whole grains, and eggs in your summer diet. These nutrients support sperm count, motility, and morphology, helping to improve fertility outcomes.
8. Include omega-3 fatty acids
Omega-3s found in walnuts, flaxseeds, and fatty fish help build the structure of sperm cells and improve motility. These healthy fats also support overall hormonal balance. Including omega-3-rich foods in your summer diet helps enhance sperm quality and function.
9. Get regular sunlight but not too much
Sun exposure helps the body produce vitamin D, which plays a role in testosterone production and sperm health. Spend 15–20 minutes in the early morning sun daily, but avoid prolonged exposure during peak heat hours, as overheating the body can have the opposite effect.
These steps are especially important for couples trying to conceive, as sperm health directly influences the chances of successful conception.
Disclaimer: This content including advice provides generic information only. It is in no way a substitute for a qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV does not claim responsibility for this information.
