Soaking in a warm tub has been shown to positively impact physical and mental health beyond winding down after a long day.
Hot baths are a form of thermotherapy that temporarily raises core body temperature. This offers benefits for the nervous system, cardiovascular health, and glycemic control and may help lower chronic inflammation.
Discover five incredible hot bath benefits and learn practical tips to get the most out of your heat therapy session.
5 hot bath benefits
Natural hot springs, saunas, and other forms of thermotherapy have been used in traditional medicine practices for centuries to promote better health and overall wellness.
Here are five incredible health benefits of hot baths.
1. Helps alleviate anxiety and depression
When warm water touches the skin, your brain releases serotonin and endorphins. These natural feel-good hormones and pain relievers promote relaxation and a sense of calmness.
Hot baths also have been found to lower cortisol, the body’s primary stress hormone, which helps reduce low states of mood, tension, anxiety, and depression.
A study published in Biomedical Research found that salivary cortisol levels significantly decreased after spa bathing in those with higher stress levels.
2. Relieves chronic pain
Immersion in hot water may relieve musculoskeletal pain and inflammation from conditions such as rheumatoid arthritis, as well as enhancing recovery after exercise.
This is likely due to heat increasing blood flow to the muscles, joints, and connective tissues, which helps loosen tightness and alleviate pressure.
3. May lower blood pressure
A warm bath increases the production of nitric oxide, a potent vasodilator that signals blood vessel walls to relax. This improves blood flow to the heart and helps lower blood pressure.
Research shows that hot water immersion heat therapy may benefit cardiovascular health and reduce the risk of cardiovascular disease, offering benefits comparable to those of exercise.
A study published in The Journal of Physiology found that hot water immersion “…increased flow-mediated dilatation [and] reduced arterial stiffness, mean arterial and diastolic blood pressure, and carotid intima-media thickness with changes all on par or greater than what is typically observed in sedentary subjects with exercise training.”
4. Strengthens immune defenses
Though more research is needed, a hot bath may help fight infections by raising the body’s core temperature.
Similarly to the fever response, artificially elevating your body temperature in water may increase the production of white blood cells called lymphocytes, which destroy pathogenic viruses and bacteria.
5. Promotes insulin sensitivity
High blood sugar and insulin levels are linked to several serious metabolic conditions, including obesity and type 2 diabetes.
Bathing in hot water induces the production of nitric oxide and heat shock protein 70, which enhances insulin signaling and blood sugar uptake. This may improve various cardiovascular risk factors and protect against diabetic complications.
A study published in Cardiology Research found that heat therapy was linked to improved insulin resistance, glucose metabolism, and blood pressure in type 2 diabetics.
Watch the video below to learn more about the benefits of a hot bath.
How to get the most from a hot bath
Factors such as temperature, duration, timing, and hydration can help you maximize the benefits of hot baths for stress relief and general health.
Here’s how to get the most from a hot soak.
1. Set the water at the right temperature
For healthy adults, a water temperature of 104 degrees F (40 degrees C) is ideal for promoting healthy blood circulation.
However, it’s essential to listen to your body and only bathe in comfortable temperatures. Avoid temperatures above 104 degrees, which increases the risk of scalding.
Aim for durations between 15 to 30 minutes, and exit the bath if you feel uncomfortable. If you feel dizzy, turn on the cold tap to lower the water temperature and reduce the risk of fainting before getting out.
2. Aim for nighttime soaks
While there isn’t a right or wrong time, taking hot baths an hour before bed reduces your core temperature and relaxes the body, potentially enhancing sleep quality.
“As you prepare for sleep, your core body temperature slightly lowers,” explains Dr. Berg. “Raising the heat before going to bed gives you a rebound cooling effect, making it easier to relax and fall asleep.”
3. Boost relaxation naturally
Adding natural relaxers to your bath water, such as Epsom salt, can help ease aches and pains. This is due to Epsom salt’s high magnesium content, helping relax sore muscles and reducing chronic low-grade inflammation.
Another popular way to enhance a hot bath and soothe the senses is to use moisturizing, natural soap infused with essential oils, such as lavender or lemon.
4. Stay hydrated
Submerging your body in hot water can cause sweating and dehydration.
Ensure you drink plenty of water before bathing, and consider bringing water enriched with electrolytes with you to rehydrate and replenish lost minerals after your heat therapy session.
When to avoid a hot bath
A hot soak is generally considered safe for healthy adults when used therapeutically.
However, children and pregnant women should avoid taking hot baths, as high temperatures can lead to burns, including at temperatures many adults consider comfortable. Too much heat may also increase the risk of neural tube defects in unborn babies.
Bath water between 96 and 100 degrees F (36 to 38 degrees C) is ideal for newborns and children. Expectant mothers should avoid raising their core temperature above 102 degrees F (39 degrees C).
Those with dry skin conditions, such as eczema, psoriasis, or dermatitis, may experience worsening symptoms and irritation when exposed to water that’s too hot.
Additionally, neuropathy patients should use caution when taking a hot bath, as extreme temperatures may worsen common symptoms such as tingling, lightheadedness, burning sensations, and pain.
To reduce the risk of side effects, those with underlying health conditions should consult their healthcare provider before soaking in a hot bath.
Key takeaways
Hot bath benefits include better blood pressure control, reduced stress, and relief from inflammation and pain. Soaking in a steamy bath may also promote insulin sensitivity and enhance immunity.
To get the most from your bath, aim for a temperature around 104 degrees F and soak for 15 to 30 minutes before bed. Staying hydrated and using Epsom salt or essential oil-infused soaps can also reduce the risk of side effects and enhance the overall experience.
Though hot baths are generally considered safe for healthy adults, children, pregnant women, and those with certain health conditions should avoid bathing in water above 100 degrees F.
FAQ
1. What are the top hot bath benefits?
Hot baths have been found to improve sleep quality, relieve stress, reduce muscle soreness, and may help alleviate inflammation and pain from chronic conditions.
Steamy baths may also lower high blood pressure and reduce the risk of cardiovascular disease. Additionally, raising your core temperature can strengthen immune defenses and enhance glycemic control by promoting insulin sensitivity.
2. Are very hot baths good for you?
Yes, hot baths provide several health benefits, including calming the nervous system, improving heart health, and managing chronic pain.
However, it’s not recommended to bathe in water hotter than 104 degrees F (40 degrees C), which increases the risk of scalding.
3. How long should you stay in a hot bath?
Hot baths should be limited to 15 to 30 minutes to avoid overheating and dehydration. If you begin to feel lightheaded or unwell, exit the bath or turn on the cold water tap to avoid fainting.
4. How hot should I make the bathwater?
A hot bath around 104 degrees F is ideal for soothing sore muscles, supporting mental health, and stimulating blood flow. However, to avoid discomfort or burning, only bathe in temperatures you can tolerate.
To avoid side effects, children, pregnant women, and those with dermatitis or neuropathy should bathe in warm water between 96 and 100 degrees F (36 to 38 degrees C).
5. Do hot baths burn belly fat?
No, hot baths don’t burn belly fat directly. While regular use of natural hot springs, hot baths, saunas, or hot tubs will lead to losing water weight through sweat, the calorie expenditure is low.
However, hot water immersion has been found to enhance glycemic control, which supports metabolic health and weight loss over time.
6. Is it safe to take a hot bath every day?
Yes, a daily hot bath is generally considered safe for healthy adults. However, soaking in water that is too hot for extended periods may cause dizziness, dehydration, and dry skin.
Staying hydrated and limiting hot baths to no more than 30 minutes can reduce the risk of adverse side effects.
