The allure of a relaxing salt bath, particularly with Epsom salt, has long been associated with various health benefits, including weight loss. But does soaking in a warm, salty bath truly contribute to shedding pounds, or is it merely a soothing experience with limited impact on weight management? Let's explore the science behind salt baths and their potential effects on weight loss.
The Claim: Epsom Salt Baths and Weight Loss
The idea that Epsom salt baths can aid in weight loss often circulates, fueled by anecdotal evidence and claims about magnesium absorption. Proponents suggest that the magnesium in Epsom salt can be absorbed through the skin, potentially improving sleep, reducing stress, and supporting healthy metabolic functions. These factors, in turn, are believed to indirectly contribute to weight management.
Magnesium: An Indirect Supporter of Weight Management
Magnesium plays a role in various bodily functions that can indirectly support weight management. Adequate magnesium intake has been linked to improved insulin sensitivity and better blood sugar regulation. Insulin resistance is a key factor in metabolic disorders and weight gain. Studies have also suggested that magnesium deficiency is associated with higher levels of inflammation, insulin resistance, and metabolic syndrome, all of which can contribute to weight gain.
However, it's important to note that the potential benefits of magnesium for weight management are typically seen when magnesium levels are adequate through dietary intake or supplementation, rather than through transdermal absorption from an Epsom salt bath.
The Calorie-Burning Bath: Fact or Wishful Thinking?
Some studies suggest that soaking in a hot bath can help burn calories. For example, researchers from Loughborough University found that soaking in a 104-degree bath for an hour burns around 140 calories, equivalent to a 30-minute walk. While a one-hour soak may contribute to staying in a calorie deficit, it's best to do this after exercising to support a weight loss journey.
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However, it's crucial to consider that the primary mechanism behind this calorie burn is the increase in body temperature, similar to the effect of a sauna or hot tub. The calorie expenditure is mainly due to the body's effort to regulate its internal temperature, not necessarily a direct effect of the salt itself.
Saltwater Flush: A Risky Detox Method
Another weight loss claim associated with salt is the saltwater flush, which involves drinking warm water mixed with noniodized salt. Proponents claim that it can cleanse the colon and remove toxins, leading to weight loss. However, there is no scientific evidence to support these claims, and doing a saltwater flush may pose health risks.
The body has effective mechanisms for naturally removing waste and toxins, and a saltwater flush is not necessary. In fact, a saltwater flush may have serious risks, especially for people with high blood pressure, digestive issues, and kidney or heart disease.
Rapid Weight Loss in Athletes: Hot Water Immersion and Epsom Salts
In sports with weight class restrictions, athletes sometimes use hot water immersion (HWI), often with Epsom salts, to produce rapid weight loss (RWL) through passive fluid loss. Studies have investigated the magnitude of body mass losses during HWI with or without salt.
One study involving male MMA athletes found that body mass losses induced by hot bath protocols were similar for fresh water baths (FWB) and salt water baths (SWB), with both resulting in approximately 2.0% body mass loss. The study concluded that, under the conditions employed, the magnitude of body mass lost in SWB was similar to FWB.
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Another study comparing FWB to SWB (5.0%wt/vol Epsom salt) found that body mass lost during the 2-hour hot bath protocol was similar for both conditions. Blood markers and plasma volume changes also did not differ significantly between FWB and SWB.
These studies suggest that the addition of Epsom salt to hot water immersion does not significantly augment body mass loss compared to fresh water immersion in the context of rapid weight loss for athletes.
How to Take an Epsom Salt Bath
To make an Epsom salt bath:
- Use 2 cups of Epsom salt for a standard-size bathtub with warm water (never more than 101.5 to 102°F (38.6 to 38.8°C).
- Pour the salt under the water spout. This allows for the salt to dissolve faster and mix fully into the bath. The water mixture should feel soapy.
- Soak in the tub for at least 12 minutes (or 20, for constipation).
Potential Risks and Side Effects
While Epsom salt baths are generally considered safe for most people, it's essential to be aware of potential risks and side effects. Overexposure to magnesium can lead to:
- Thirst
- Hypotension
- Drowsiness
- Cardiorespiratory arrest
- Respiratory depression
- Cardiac arrhythmia
- Confusion
- Coma
- Death
People with kidney problems, diabetes, or other health conditions should consult with a healthcare professional before taking Epsom salt baths.
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