Soak It In: How Hot Tubs Can Boost Your Health

Hot tubs have a reputation as a fun and relaxing place to soak away a few minutes. But those jet-powered currents deliver more than just a bubbly good time. They can also be therapeutic on multiple levels.

We asked functional medicine specialist Melissa Young, MD, to explain how hot tubs can make a splash in your wellness routine.

5 benefits of hot tubs

While hot tubs aren’t filled with magical healing waters, they might deliver some health benefits. Here are five.

1. Stress reduction

Ironically, a hot tub can help you chill. Immersing yourself in the comfort of warm, steamy water may help relieve stress and even decrease symptoms of depression.

“Using a hot tub can calm your nervous system and move you out of that fight-or-flight response that can feel so overwhelming,” says Dr. Young. “The warm water, the jets … it’s just very soothing.”

Of course, that doesn’t mean unwinding in a hot tub is a cure for stress or mental health disorders. The issues behind those conditions tend to be far too complex to completely dissolve during a soak. But a little tub time can ease some tension — and that’s a good start.

2. Relief from muscle aches

A dip in a hot tub may be just what you need to ease muscle pain. The warm water could make sore, tired muscles feel better because:

• Heat increases blood flow. That helps to loosen tense muscles and remove metabolic waste, which can aid muscle recovery.
• Buoyancy (floating) in water helps take pressure off your joints.

“Hot water therapy can be an alternative to over-the-counter pain relievers for mild to moderate muscle pain,” says Dr. Young. “Achy muscles or a tense back often feel better after using a hot tub. It might help with arthritis, too.”

Just don’t stay in that soothing water for too long. Using a hot tub for more than 15 minutes could lead to heat-related swelling that creates stiffness and aches.

3. Improved heart health

If you regularly use a hot tub or take hot baths, your heart may thank you. One study found that people who took more frequent hot baths were less likely to develop cardiovascular disease.

But to be clear, frequent dips don’t replace the need for a heart-healthy diet and regular exercise. “But using a hot tub in addition to those measures could be beneficial for your heart health,” clarifies Dr. Young.

Be cautious, though, if you have an existing heart condition: Heating up in a hot tub could stress your heart and create a potentially dangerous situation. Talk to your healthcare provider to make sure you’re OK for the experience.

4. Lower blood pressure

Soaking in hot water widens your blood vessels, which lowers your blood pressure. (That also partially explains why hot tubs can help you relax and provide perks on the cardiovascular front.)

So, if you have high blood pressure (hypertension), hot tubs could offer some benefit.

But the lower BP is only temporary: “Your blood pressure should return to normal a few minutes after you get out of the tub and cool off,” says Dr. Young.

If you’re being treated for high blood pressure, though, talk to your healthcare provider about hot tub use. Prolonged soaks lasting more than 15 minutes may cause a drop in BP and lead to issues such as dizziness. It could even cause you to pass out.

Also, be cautious if you have normal or low blood pressure (hypotension), as the hot water could push your numbers low enough to make you feel light-headed and at risk for fainting. This effect can become more common with age, but it can happen to younger individuals as well.

5. Better sleep

If you have trouble nodding off at night, a hot tub could help prepare you for better sleep. It starts with the relaxing feeling that a soak brings. (Being tense and stressed out is no way to catch ZZZs after all.)

But the true ticket to dreamland revolves around changes in your body temperature.

Your body temperature naturally dips as you approach bedtime. So, heating up in a hot tub — and then cooling off — encourages the drop in temperature that happens before you hit the sheets.

“This cooling process triggers a relaxation response and tells your body it’s time for sleep,” explains Dr. Young. “It can make it easier to drift off.”

But don’t wait until bedtime to slip into the tub. You need to give your body time to cool down to feel tired. Dr. Young recommends getting out of the tub an hour to an hour and a half before you shut your eyes for the night.

Are there risks to using hot tubs?

Hot tubs are generally considered safe, but that doesn’t mean they’re risk-free or ideal for everyone. There can be trouble in those bubbles. In addition to the cautions we’ve already outlined, Dr. Young says it’s best to avoid or limit hot tub time if:

• You’re pregnant: Raising your body temperature while soaking in a hot tub could harm the developing fetus, especially during the first trimester of pregnancy.
• You’ve been drinking: Impairment from alcohol (or other substances) may hinder your awareness of how the hot water is affecting your body. There’s also an increased risk of passing out. Bottom line? “Hot tubs and alcohol don’t mix at all,” says Dr. Young.
• You’re prone to seizures: Hot water can trigger seizures, making them risky if you have epilepsy or another seizure disorder, especially if you’re alone in the hot tub.
• You have low blood pressure: Hot tubs work to lower blood pressure. If you’re BP is already low, it can drop to dangerous levels.
• You have open cuts or sores: Your skin serves as a barrier protecting against germs and bacteria. A “break” in that barrier from a cut or even a recent piercing or tattoo can increase your chance of infection. (Chemicals in hot tubs also may irritate wounds.)
• You’ve had diarrhea: Plopping your butt in a hot tub after a bout of diarrhea can spread bacteria or viruses into the water, which can make you or others sick.

Additionally, children younger than age 5 shouldn’t use hot tubs, and older children should limit their time. “Kids are more likely to overheat in hot water because their bodies don’t regulate temperature as well as adults,” emphasizes Dr. Young. “They have a different physiology.”

Drowning is also a risk for children, particularly if they’re left unsupervised in a hot tub. (Always have eyes on them in water!)

Final thoughts

If you’re healthy and able, there’s no harm in adding hot tubbing to your routine. Just make sure you take the proper precautions, including:

• Only using hot tubs that are regularly cleaned and maintained
• Keeping the water temperature below 104 degrees Fahrenheit (40 degrees Celsius)
• Drinking water to stay hydrated as your body temperature increases in the hot water
• Getting out of the tub if you feel too hot, dizzy or develop a headache, as these could be signs that you’re dehydrated or your blood pressure is getting too low
• Limiting your dip to 15 minutes or fewer

“A hot tub is something you can use for stress, muscle relaxation and other health reasons, plus — let’s be honest here — it’s pretty enjoyable,” says Dr. Young. “It can even be done daily. Just make sure you do it safely.”