How can I improve my chances of becoming a dad?

3 min read

It may seem obvious, but you need to have regular sex (two or three times a week) if you want to become a dad. Having sex around the time your partner ovulates (when an egg is released from the ovary) will increase your chances of conceiving.

There are also a number of lifestyle changes you can make to improve your chances of becoming a dad.

Sperm temperature

Your testicles are outside your body because, to produce the best quality sperm, they need to be kept slightly cooler than the rest of you. The ideal temperature for sperm production is around 34.5C, which is slightly below body temperature (around 37C).

If you're trying to conceive, taking a few simple measures to keep your testicles cool may help. For example, if your job involves working in a hot environment, take regular breaks outside. If you sit still for long periods, get up and move around regularly.

Wearing tight underwear is also thought to increase testicle temperature by up to 1C. Although research has shown that tight underwear does not seem to affect sperm quality, you may want to wear loose-fitting underwear, such as boxer shorts, while trying to conceive.


Smoking can reduce fertility, so you should give up smoking if you want to become a dad.

Smoking around a newborn baby also significantly increases their chances of respiratory disease and cot death (sudden infant death syndrome).

Your doctor will be able to provide advice and treatment to help you quit smoking. You can also visit the NHS Smokefree website for more help and advice about quitting smoking.


Drinking alcohol excessively can affect the quality of sperm. The UK Chief Medical Officers' recommendation is to drink no more than 14 units of alcohol a week, which should be spread evenly over three days or more.

One unit of alcohol is the equivalent of half a pint of beer or lager, or a single pub measure (25ml) of spirits. A small glass of wine (125ml) contains 1.5 units of alcohol.

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alcohol units


Some recreational drugs are known to damage sperm quality and reduce male fertility. These include:

  • cannabis
  • cocaine
  • anabolic steroids
  • amphetamines
  • opiates such as heroin and methadone

You should avoid taking these types of drugs if you're trying for a baby.

Diet, weight and exercise

Eating a healthy, balanced diet and maintaining a healthy weight is essential for keeping your sperm in good condition. Your diet should include at least five portions of fruit and vegetables a day; carbohydrates such as wholemeal bread and pasta; and lean meat, fish and pulses for protein.

Being overweight (having a body mass index above 25) may affect the quality and quantity of your sperm.

If you're overweight and trying to conceive, you should try to lose weight by combining healthy eating with regular exercise.


Stress can affect your relationship. It can also lower your or your partner’s sex drive (libido), which may reduce how often you have sex. Severe stress may also limit sperm production. So when trying to conceive, learning to relax and taking steps to reduce the amount of stress in your life will help.

Important: Our website provides useful information but is not a substitute for medical advice. You should always seek the advice of your doctor when making decisions about your health.