Healthy Swimmers: How to Keep Your Sperm Healthy

Let’s first get something straight: your sperm’s health and mobility have nothing to do with your masculinity. That’s an old-fashioned and rather outdated belief. It’s not necessarily true that your fertility is connected to how much of a man you are; However, it’s quite beneficial to be mindful of the condition of your swimmers.

Having healthy semen means your sperm count is high enough, and that the shape and mobility of your sperm cells are promising. This also means you most likely have good odds of becoming a parent if you desire it.

With that said, let’s review some ways you can keep your sperm healthy.

Eat nutritious food.

This isn’t a tip, it’s more of a rule that everyone should follow. Your diet plays a vital role in your overall health, including your reproductive system. Eating a well-balanced diet that’s rich in vitamins and minerals can help boost your sperm count, motility, and quality. Make sure to include plenty of fruits and vegetables, whole grains, lean protein, and healthy fats in your diet.

Exercise regularly.

Exercise can help improve your overall health and boost your fertility. Regular physical activity can help increase your sperm count, motility, and morphology. Aim for at least 30 minutes of moderate daily exercise, such as brisk walking, jogging, or cycling.

Wear comfortable underwear.

Wearing tight-fitting underwear or clothing can increase the temperature in your scrotum, which can lower your sperm count and affect its quality. Opt for loose-fitting clothing and underwear made from breathable fabrics like cotton or bamboo.

Drink lots of water.

Drinking plenty of water can help flush toxins out of your body and improve your sperm health. Aim for at least eight glasses of water per day, and avoid sugary drinks and alcohol, which can negatively impact your fertility.

Take it easy on the booze and caffeine.

While it’s okay to indulge in the occasional drink or cup of coffee, excessive alcohol and caffeine consumption can have a negative impact on your sperm health. Try to limit your intake of these substances and opt for healthier alternatives like herbal tea or water.

Consult a health expert.

If you’re having trouble conceiving or are concerned about your fertility, it’s important to consult a health expert. A doctor can help you identify any underlying health issues that may be affecting your sperm health and provide guidance on how to improve it.

Watching over your sperm health involves watching over yourself and following a healthy lifestyle, so there shouldn’t be any reason for you not to be concerned about the state of your swimmers.

If being a dad is part of your life goals, then you might want to follow the tips mentioned above to ensure the health of your li’l swimmers. For more info on sperm health, check out our article on increasing your semen volume.


  • Mayo Clinic Staff. (2022, May 13). Healthy Sperm: Improving your fertility. Mayo Clinic. Retrieved March 8, 2023, from http://bit.ly/3ZsQFDz
  • Jewell, T. (2018, August 29). The 7-step Checklist to Healthy, Fertile Sperm. Healthline. Retrieved March 8, 2023, from http://bit.ly/3ZM0091
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