Here’s What Happens to Your Body During a Dry Spell, According to a Sex Expert

Published April 21, 2026

For individuals who are sexually active, experiencing a “dry spell” can feel like a significant shift both physically and mentally.

Some might notice feelings of irritability and restlessness, while others may feel intensely aroused without an obvious way to satisfy it. On the other hand, some people might not notice any changes at all — neither missing sex nor craving it more.

But when exactly does a dry spell begin to affect your biology? And does abstaining from sex have a measurable influence on our emotions and wellbeing? To explore these questions, we consulted Christine Rafe, a sex and relationship specialist with Womanizer.

How does the body respond when sexual activity stops?

Although it may seem like your body has undergone a drastic transformation after ceasing regular sexual activity, scientific evidence suggests otherwise.

"While engaging in solo or partnered sexual activities (including outercourse or non-penetrative sex) offers recognized physical, emotional, and psychological benefits, this doesn’t imply that abstaining from sex leads to negative consequences," Rafe explains to Body+Soul.

However, some individuals may experience what experts refer to as “deconditioning,” which means becoming less prepared or primed for sexual activity.

"Similar to how a lack of exercise can cause reduced confidence, muscle tightness, and overall physical deconditioning, people who have not had sex for extended periods may notice muscle stiffness or soreness, challenges with ejaculatory control, and diminished confidence in sexual situations," Rafe notes, emphasizing that "these are not permanent biological changes."

"There is no substantial research or evidence indicating negative health effects for those who choose to abstain from sex or stop sexual activity," she adds. Nonetheless, sexual activity does provide certain advantages.

Regarding hormones, Rafe points out, "The chemicals released during sexual pleasure, whether experienced alone or with others, include oxytocin, endorphins, serotonin, and dopamine. These are our ‘feel-good’ chemicals that can enhance mood, boost energy, and increase motivation."

Similarly, sexual pleasure and activity can lower stress by decreasing cortisol levels, "which can influence both mood and immune function," Rafe explains.

In relationships, sex often plays a critical role in fostering intimacy and closeness with partners, which further contributes to feelings of wellbeing.

One scientifically supported fact is the link between higher ejaculatory frequency in adulthood and a reduced risk of prostate cancer for those with a penis, generally observed in later life stages, according to Rafe.

Fortunately, while sex stimulates many of these hormonal responses and can lead to ejaculation, "there are alternative ways to promote similar physical, relational, and psychological health benefits without engaging in sexual intercourse."

How to enjoy the benefits of sex without actual sexual activity

"Not experiencing sexual pleasure doesn’t mean you can’t obtain the same hormonal benefits as someone who is sexually active," Rafe states.

To stimulate these feel-good hormones, "you can engage in various activities such as movement, dancing, massage, meditation, singing, listening to music, laughing, and trying new or moderately challenging experiences," she suggests.

Non-sexual forms of connection can also trigger these hormones, including hugging, maintaining eye contact, holding hands, having meaningful conversations, and feeling genuinely heard.

Likewise, while sexual pleasure can reduce cortisol and its effects on mood and immunity, other methods to lower cortisol include meditation, physical exercise, adequate sleep, nutritious eating, and setting personal boundaries, according to Rafe.

Other ways to nurture intimacy in relationships might involve non-sexual touch and affection, emotional connection, and anything that helps you feel safe and supported by another person.

Regarding ejaculation frequency, it is entirely possible to maintain it without sexual intercourse with a partner.

Though experiencing less sex might feel like a physical and psychological adjustment, there is no evidence that it harms your health. In fact, libido naturally fluctuates over time.

"It’s very common to experience changes and fluctuations in desire, arousal, and pleasure throughout life, which can vary weekly, monthly (especially for those who menstruate), or more gradually during life stages such as puberty, changes in relationships, parenthood, menopause, and older age," Rafe explains.

Therefore, if you are currently in a dry spell, don’t feel pressured to have sex, or don’t have a partner to engage with — there is no need to worry. In fact, the most detrimental outcome of abstaining from sex is feeling distressed about it, which can negatively impact mental health and relationships.

Sex can indeed be beneficial for health — it can strengthen intimacy and resilience in couples, enhance body confidence, reduce anxiety and depression, and improve mood. However, these benefits can also be achieved through other means that foster closeness, mental sharpness, and the release of feel-good hormones without sexual contact.

"Sex can certainly be part of a healthy lifestyle, but it is not essential for maintaining health," Rafe concludes. "If not having sex isn’t causing you concern or negatively affecting your life, you can absolutely live a healthy and fulfilling life without it!"