7 benefits of soaking in a hot tub

Soaking in hot water is considered an effective method to help relax the body after a long day of work and study. In addition, spending time soaking in hot water also has many other health benefits such as reducing pain from arthritis, fibromyalgia and low back pain.

The potential benefits of soaking in hot water vary from person to person. Much depends on the health of your body and how you use this method. According to scientists, the health benefits of a hot bath are based on the moderately warm temperature of the water, which dilates blood vessels, increases the transport of nutrient-rich blood throughout the body, and reduces swelling. swelling and relieve muscle tension. The buoyancy of the water reduces the weight of painful joints. The specific benefits of this method are as follows:
Stress Relief Stress reduction is one of the most obvious and effective benefits of a hot tub. The soothing effects and massaging powers of warm water can help reduce physical, emotional, and mental stress. You can increase this stress-relieving effect by combining it with soothing music, low light, or using essential oils with a soothing scent.
Relaxing Muscles The massage use of hot water and hot tubs in the bath is an effective way to help relax tense muscles. This can also help relieve pain.
Soaking in hot water before exercising can also reduce the risk of injury.
Improve sleep According to research from scientists, the effect of relaxing the body both physically and mentally when soaking in a hot bath can help you sleep better, improve insomnia.
A study was conducted to evaluate the effectiveness of body heating in the treatment of insomnia in older adults. The results indicated that a hot bath promotes deep sleep and makes it easier to fall asleep.
Another study conducted by Kyara Morgana et al in 2012 looked at the effects of hydrotherapy on the body's physical health and sleep quality in fibromyalgia patients. Participants were women between the ages of 30 and 65. Results showed that hydrotherapy improved sleep and other symptoms of fibromyalgia.
Pain Relief Soaking in a hot tub relieves pain by relaxing tense muscles, joints and tendons. For patients with arthritis, low back pain, hot water bath helps to relieve stiffness and inflammation of painful joints.
Besides, water also works to support the body and reduce the weight of the joints, helping to improve the flexibility and range of motion of the joints.

Improves heart health Relaxing in a hot tub can raise your heart rate and lower your blood pressure. According to a study done in 2016, soaking people in hot water has a strong impact on blood vessel function and blood pressure. The study's authors showed that passive heating therapy with warm water reduces cardiovascular risk and mortality, especially in people with limited exercise capacity. exercise.
Scientists have also found that a 10-minute hot tub soak lowers blood pressure and is done safely in hypertensive patients who have been treated with medication.
Improves insulin sensitivity Some scientists have shown that passive heat therapy such as using a sauna, bathing or soaking in hot water improves sensitivity of insulin and is beneficial for diabetes control.
Burn calories A study done in 2016 found that people who soak in a hot tub with waist-high water for 1 hour burn and expend the same amount of calories as a 30-minute walk. However, this result is not meant to replace the hot tub method of exercising every day.

Although soaking in a hot tub brings many benefits to human health, it is necessary to limit the application of this method to some subjects as follows:
People with heart disease: Soak in a hot tub may affect heart rate and blood pressure. Because when soaking in a hot tub, the body cannot sweat, instead the blood vessels need to expand to cool the body. This causes blood pressure to drop, and the body responds to the drop in blood pressure by increasing the heart rate. Therefore, people with heart disease when soaking in hot water can lead to bad consequences of straining the patient's heart; Pregnant women: Hot tubs are not safe for pregnant women because they increase body temperature. Studies show that pregnant women who use hot tubs more than once per week for long periods of time have a higher risk of giving birth to babies with neural tube defects such as spina bifida, brain defects... Injuries: Hot tubs are an easy environment for bacteria and fungi to grow, causing infections and diseases in the body. Therefore, the injured person should not be immersed in hot water to reduce the risk of irritation and infection of the wound; People with low blood pressure: If you are suffering from low blood pressure and are prone to lightheadedness, fainting, it is necessary to minimize the immersion in hot water as they can lower your blood pressure even more; Urinary tract infections: Exposure to hot water during a urinary tract infection can worsen symptoms.

In case you use your own hot tub or at a gym or at a community service such as a spa... check and make sure the tub is clean and properly maintained . Water must be cleaned and tested regularly. Hot tubs that are not of good quality and hygiene are the cause of skin infections called folliculitis in hot tubs.
Measures to soak in hot water for the best effect are as follows:
Avoid letting the water get too hot: The most suitable water temperature should be around 40oC; Stay hydrated: Hot tubs make you sweat and dehydrate. Therefore, you should drink plenty of water and avoid alcohol before or during a warm soak; Reasonable time to soak in hot water: Do not soak in hot water for too long if you are not used to it. At an appropriate temperature of 40oC, the time of soaking in warm water should be limited to 10 to 15 minutes. You can soak for a longer time at a lower temperature as you get used to it. Signs that you need to recognize immediately after soaking in hot water for too long include: Dizziness, dizziness, nausea, redness of the skin, difficulty breathing... Take a bath after soaking in hot water: After soaking with warm water, remove your bathing suit and wash with soap and warm water. Don't take a cold shower as soon as you get out of the hot tub, as this can raise your blood pressure suddenly. Soaking in a hot tub brings many health benefits such as relaxing the body, reducing pain, improving sleep... However, this method also needs to be limited in certain subjects to ensure health and safety. Therefore, you should consult your doctor before using this method.

Reference sources: healthline.com, webmd.com