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The benefits of using a hot tub include stress relief, improved blood sugar management, better sleep, and more. Here are 7 benefits.

It’s been a long, hard day, and soaking in a hot tub may be just the therapy you need to unwind and escape. Aside from helping you relax, it turns out that spending time in a hot tub may provide other benefits, too.

Whether you’re a hot tub owner or make use of your gym’s Jacuzzi, there are some important things you need to know to get the most out of your hot tub experience.

Let’s explore some potential health benefits of soaking in a hot tub and when it may be safer to avoid it.

The potential benefits of using a hot tub vary from person to person. Much depends on your overall health and how you use it.

Below are seven possible benefits of soaking in a hot tub.

1. Stress relief

One of the most obvious benefits of a hot tub is the potential to help ease the tensions of the day. The soothing effect of the warm water and massaging action may help relieveTrusted Source physical, emotional, and mental stress.

If you like, you can enhance this stress-relieving effect even further with soft music, low lighting, or aromatherapy.

2. Muscle relaxation

The hot water and massaging action of the hot tub jets can effectively relax and soothe tight, tense musclesTrusted Source, helping to ease aches and pains.

A hot tub soak before exercising may also reduce the risk of injury.

3. Improved sleep

According to research, the simple relaxation gained from a soak in the hot tub may be enough to help you drift off into a more peaceful sleep. Hydrotherapy — heated water and massage — similar to the experience of being in a hot tub may also increase the levels of hormones like histamine and serotonin that help you sleep.

A 2023 review of studiesTrusted Source found that hydrotherapy leads to an improvement in the Pittsburgh Sleep Quality Index (PSQI), a measure of sleep quality.

4. Pain relief

Soaking in a hot tub may relieve some types of pain by relaxing tense muscles, joints, and tendons.

If you have arthritis, the heat and massaging action of a hot tub may help ease the stiffness and inflammation that cause pain.

One 2021 studyTrusted Source found that hydrotherapy, similar to being in a hot tub, was more effective than physiotherapy at improving pain, stiffness, and muscle strength after total knee arthroplasty.

Water supports your body and takes weight off joints, which helps improve flexibility and range of motion. A warm bath might also provide some of these benefits.

5. Better cardiovascular health

Relaxing in a hot tub can raise your heart rate and lower your blood pressure.

A 2020 study in Japan that included over 30,000 participants followed over 19 years found that participants who routinely took very hot baths had a lower risk of cardiovascular disease. More research is needed to understand why this association might exist.

According to an older study from 2016Trusted Source, hot water immersion may have “robust” effects on vascular function and blood pressure. The authors suggested that passive heat therapy may help reduce cardiovascular risk and mortality, especially among those with limited ability to exercise.

6. Improved insulin sensitivity

A smaller 2018 study compared a group of sedentary, men with overweight who had a 2-week intervention of 10 hot water immersion sessions with a control group that did not have the hot water immersion sessions. Both groups had blood testing at the same intervals.

In the end, the group with hot water immersion sessions had lower fasting blood glucose concentrations and decreased fasting insulin levels.

Another study from 2019 suggests that regular thermal therapy using hot baths or saunas may improve glucose tolerance and insulin sensitivity in a population with marked insulin resistance. This could mean that using a hot tub may be beneficial for managing diabetes.

7. Calorie burn

While nothing can replace all the benefits of exercise, passive heat from hot tubs or saunas may produce some benefits, such as improved cardiorespiratory fitness, vascular function, and metabolism.

In a small 2016 study, participants soaked in a waist-high hot bath for an hour and burned about the same number of calories as a 30-minute walk. That’s not to say that it should replace exercise, but it might help metabolism, particularly for those who find it hard to exercise.

If you have any concerns about using a hot tub, it’s worth having a conversation with your doctor. This is especially important in the following situations:

  • Pregnancy: It’s easy to get overheated when you’re pregnant, which can be harmful to you and your baby.
  • Heart disease: Soaking in a hot tub can affect heart rate and blood pressure. This may be beneficial to some people with cardiovascular concerns but could be unsafe for others.

You may also want to avoid a hot tub if you have:

  • Skin injuries: Wait until cuts, open sores, or rashes have healed to reduce the risk of irritation and infection.
  • Low blood pressure: If you’re prone to lightheadedness or fainting, you should probably avoid the hot tub, as the hot water could lower your blood pressure further.
  • Urinary tract infection (UTI): Exposure to hot water when you have a UTI may worsen your symptoms.

Whether you use your own hot tub or one that belongs to a gym or community, check to make sure the tub is clean and properly maintained. The water should be cleaned and tested regularly. A poorly maintained hot tub can lead to a skin infection called hot tub folliculitis.

Movies, television, and even social media often depict people lounging in a hot tub for hours on end with a cocktail in their hand. This isn’t ideal or safe.

Here’s how to go about your hot tub soak to maximize the benefits and minimize the risksTrusted Source:

  • Avoid very hot water: The water should be a maximum of 104°F (40°C).
  • Stay hydrated: Hot tubs make you sweat and leave you dehydrated. Drink plenty of water, but avoid alcohol before or during your soak.
  • Limit your time in the tub: Don’t stay in too long, especially if you’re not used to it. At the maximum temperature, set your limit at 10 to 15 minutes. You can stay in for longer at a lower temperature if you’re used to it. Signs that you need to get out right away include:
    • lightheadedness
    • dizziness
    • nausea
    • skin discoloration
    • shortness of breath
  • Wash afterward: When finished, remove your bathing suit and wash with soap and lukewarm water. Don’t go immediately from the hot tub to icy cold water, as this could spike your blood pressure.

Regular soaking in a hot tub may provide several health benefits, such as muscle relaxation, pain relief, and improved sleep. Some studies suggest a wider variety of health benefits, but more research is needed to determine the specifics of hot tub therapy with particular conditions.

Hot tubs should be properly maintained to ensure health and safety. Consult with your doctor if you have health issues such as heart disease. You should also avoid the hot tub while pregnant or if you have an injury to your skin.

When used carefully, hot tubs are safe for most people.