Soaking in a hot tub can provide an array of amazing health benefits that could be life-changing. If you’re considering getting a hot tub or already have one, read on to learn how using it regularly could significantly improve your health.
Why Read This Article on Hot Tub Health Benefits?
In this comprehensive guide, you’ll learn how soaking in a hot tub can help relieve pain, reduce stress, improve sleep, lower blood pressure, and more. We’ll explore the science behind hot tub hydrotherapy and look at studies on the health benefits of regular hot tub use.
You’ll also find tips for getting the most out of your hot tub experience, from ideal water temperature to recommended soak times. Discover how to turn your hot tub into an at-home spa for relaxation and pain relief.
How Does a Hot Tub Provide Health Benefits?
Hot tubs provide hydrotherapy through a combination of warm water and jet massage. The warm water helps relax muscles while the jets provide massage and stimulation to increase blood flow. This combination provides many of the amazing health benefits of hot tubs.
Studies have shown that soaking in a hot tub 3-4 times per week for about 30 minutes can provide benefits such as:
- Pain relief
- Lower blood pressure
- Better sleep
- Reduced stress and anxiety
- Improved circulation
- Faster post-workout muscle recovery
The warm water causes blood vessels to dilate, increasing blood flow throughout the body. This improves circulation and provides muscles and joints with healing nutrients. The improved circulation can also lower blood pressure.
How Hot Should the Water Be for Health Benefits?
Hot tub water temperature should be between 100-104°F for optimum health benefits. This temperature range allows muscles to relax without overheating. Staying in water hotter than 104°F for too long can cause dizziness or fainting.
Start with warmer water around 102-104°F for pain relief, then lower to 100°F if you want to soak for 30+ minutes. End your soak with cooler water around 98°F to help lower body temperature.
What Conditions Can Hot Tub Soaks Help Relieve?
Regular hot tub soaking has been shown to help relieve several chronic health conditions, including:
- Arthritis – The combination of warm water and massage can significantly reduce arthritis pain and stiffness. The water’s buoyancy also reduces stress on joints. According to the Arthritis Foundation, heat therapy can help relax stiff joints and relieve arthritis pain. Regular hot tub use provides similar benefits.
- Lower back pain – The heat and hydrotherapy help relax tight back muscles that contribute to chronic back pain. Underwater jets also provide massage to ease muscle tension.
- Fibromyalgia – The pain and tenderness associated with fibromyalgia is reduced with regular hot tub therapy. The heat relieves muscle aches while the massage increases blood flow.
- High blood pressure – Studies show soaking 3-4 times per week can lower blood pressure in people with hypertension. The relaxation and improved circulation provide this cardiovascular benefit.
How Does a Hot Tub Improve Sleep?
Research has found that soaking in warm water for 30-60 minutes before bedtime leads to improved sleep quality. The heat from the tub helps lower your core body temperature, which signals your brain that it’s time for bed.
The relaxation provided by a pre-bedtime soak also helps you fall asleep faster. And the massage jets help relieve muscle tension that could interfere with good sleep.
Aim for a hot tub session 1-2 hours before your desired bedtime. The pre-sleep relaxation plus deeper sleep you get will leave you feeling well rested the next day.
What Are the Benefits for Athletes and Active People?
Athletes and other active people who use hot tubs regularly report faster post-workout muscle recovery. The warm water helps reduce muscle fatigue and the jets provide massage to ease soreness.
An athlete soaking in a hot tub after intense training gets increased blood circulation to provide oxygen and nutrients to tired muscles. The massage also helps clear metabolic byproducts like lactic acid that contribute to soreness.
Just a 10 minute hot tub soak after your workout can make a big difference in how your muscles feel the next day. Make it part of your regular post-training recovery routine.
What Precautions Should You Take with Hot Tubs?
While hot tub soaking provides many benefits, there are some precautions to keep in mind:
- Limit soak time to 20-30 minutes max when first starting out to prevent overheating
- Stay well-hydrated before and after using your hot tub
- Avoid use if you have heart disease, pregnancy complications, or other medical conditions unless approved by your doctor
- Don’t use a hot tub if you’ve been drinking alcohol, are extremely tired, or took medication that causes drowsiness
Check with your physician about any health concerns before using a hot tub. Carefully follow operating instructions for safe use and proper sanitation.
How Long Does it Take to Experience the Benefits?
You may get some pain relief after the very first hot tub session. But most health benefits will be noticeable after 2-4 weeks of regular hot tub use (at least 3 times per week for 20-30 minutes). Improvements in conditions like arthritis, back pain, and sleep quality will become more pronounced with continued hot tub therapy.
Be patient and stick to a consistent hot tub soak schedule. Keep track of your pain levels, sleep quality, and other symptoms so you can see the gradual improvements.
What’s the Best Time of Day to Use a Hot Tub?
The best time for hot tub use depends on which benefits you want:
- Morning – Boosts circulation and provides a nice energy boost to start your day
- Early afternoon – Provides relaxation during a midday break
- Early evening – Relieves stress and aches from your workday
- Before bed – Promotes better sleep as discussed above
Avoid hot tub use late at night, as the stimulation and increased heart rate can make it harder to fall asleep if too close to bedtime.
Listen to your body’s needs and soak during whatever time of day helps you feel best. Be consistent for maximum benefits.
Tips for the Perfect Hot Tub Experience
Follow these tips for a safe and relaxing hot tub session:
- Heat the water 1-2 hours before use to reach desired temperature
- Take a quick shower beforehand to rinse off any oils, cosmetics, etc
- Slowly ease yourself into the tub and take deep breaths
- Rotate through different jets and angles for full massage coverage
- End with a cooler temperature to help lower body heat
- Drink water before, during, and after use to stay hydrated
- Avoid alcohol consumption before hot tub use
For more information on hot tubs, check out tubhotels.com.
With consistent hot tub therapy of 3-4 times per week, you’ll soon be on your way to better health, less pain, and improved quality of life! Invest in a hot tub if you don’t already have one and see the amazing benefits for yourself.
Summary of Hot Tub Health Benefits
- Reduces pain from arthritis, back pain, fibromyalgia, and injuries
- Promotes deeper, higher quality sleep
- Lowers blood pressure in people with hypertension
- Improves circulation and cardiovascular health
- Speeds post-workout muscle recovery
- Provides total-body relaxation and stress relief
- When used safely, soaking 3-4 times per week provides maximum benefits
So take advantage of everything your home hot tub has to offer. A regular soak provides a host of health benefits that will have you feeling better from head to toe.