Soaking in a hot tub may be one simple way to improve your health. From lower blood pressure to pain relief and more, here are some science-backed benefits of a hot bath.

There’s perhaps no better elixir than soaking in warm water after a long day. Many people can attest to the relaxing benefits of unwinding with a hot bath, but did you know it can also help improve your health?

Most ancient cultures have long believed in the healing effects of water. Like mindfulness, the Japanese practice of engaging in public baths, known as “sentos,” cleanses the body and mind. Visiting a sento is a popular, age-old Japanese practice and tradition. And like forest bathing, it has many health benefits.

While the United States doesn’t have public baths, you can get the benefits of a hot water bath in the privacy of your own home. In fact, in a modern Japanese home, this is known as “fur.”

The therapeutic ritual of bathing culture in Japaninvolves more than cleansing yourself of physical dirt. From “onsens,” or natural hot springs, to “sentos” (public baths) and “furs” (private baths), soaking in these healing waters is a way of purifying from the day-to-day spiritual grime.

“Your skin releases endorphins in response to the soothing warm water the same way that endorphins are released when you feel the sun on your skin,” said Dr. Bobby Buka, a dermatologist based in New York. “Submerging ourselves in hot water can be both therapeutic and reinvigorating because blood flow increases to the skin.”

Many other health benefits exist from exposure to warm water or passive heat in a bath. These include:

A growing body of research shows that passive heating, such as spending time in a hot tub, sauna, or hot bath, can also reduce the risk of cardiovascular disease (heart disease).

Exposure to hot water via tubs or hot baths may benefit people with diabetes and hypertension. A 2022 studyTrusted Source involving nearly 1,300 people found that routine hot tub bathing may help improve blood sugar management and lower diastolic blood pressure.

The same 2022 studyTrusted Source of hot tub use also found that some participants had lower diastolic blood pressure after a hot bath. Other studies suggest the vascular benefits of passive heat through hot tub bathing. In the 2022 study, diastolic blood pressure was lower in the participants with frequent hot tub bathing. The study also found that a higher frequency of hot tub bathing linked to lower diastolic blood pressure.

“Stress causes the muscles of the body to contract,” said Dr. Mark Khorsandi, a migraine surgeon in Houston, Texas. “A hot bath can relieve those symptoms and keep the muscles loose. Stretching and moving in the water also provides a low impact workout for discomfort in muscles, joints, and bones.”

Studies find that immersion in hot water, such as bathing, hot tubs, or hot springs, may relieve musculoskeletal pain. A 2021 studyTrusted Source included 1,064 people with musculoskeletal disorders, including rheumatoid arthritis. Of the 1,064 participants who had hot spring baths for 3 or more days, 83.2% reported a significant therapeutic effect.

A 2021 studyTrusted Source comparing the results of people who took submersion baths versus those who took showers found that routine immersion bathing appeared more beneficial to mental and physical health than routine shower bathing without immersion.

Hot baths use a method called passive heat and may provide many health benefits, including better blood sugar management, lower blood pressure, and relief from musculoskeletal pain.

If you have a chronic health condition, always check with your healthcare professional to ensure that hot baths are suitable for you and that you can safely stay in one for a long time.

Cindy Lamothe is a freelance journalist based in Guatemala. She writes often about the intersections between health, wellness, and the science of human behavior. She’s written for The Atlantic, New York Magazine, Teen Vogue, Quartz, The Washington Post, and many more.