In the quest for relaxation, stress relief, and improved well-being, both saunas and hot tubs have emerged as popular choices. These heat therapy options offer a myriad of health benefits, ranging from muscle recovery and pain relief to improved circulation and detoxification. While they share some similarities, saunas and hot tubs also possess unique characteristics that cater to different preferences and health goals. This article delves into the science behind these heat therapies, comparing their benefits, exploring their potential for weight loss, and providing guidance on safe usage.
What Hot Tubs and Saunas Have in Common: An Overview
Hot tubs and saunas share the core ability to trigger positive responses in your body. Both offer significant health benefits including stress relief, reduced risk of experiencing headaches and fatigue, and minimized symptoms of depression and anxiety. They offer a luxurious addition to your home, and provide substantial physical and mental health advantages. After a long, hectic day, there’s nothing better than finding a way to truly relax and recharge and heat therapy could be just what you need. Regular sauna use and hot tub sessions can promote better sleep by helping your body relax before going to bed.
How Hot Tubs and Saunas Work: A Quick Breakdown
Hot tubs, also known as spas or Jacuzzis, use heated water (typically between 100-104°F) combined with jets to create a therapeutic environment. The combination of warm water immersion and massaging jets helps relax your muscles and joints. The buoyancy in a hot tub reduces weight and pressure on bones and joints. The warm water can relax the stomach and intestines, aiding digestive processes for some users.
Saunas, on the other hand, use dry or humid heat, with temperatures ranging from 150-195°F. They warm the air to elevate your body temperature, promoting sweating and relaxation. Traditional saunas rely on high temperatures (150-195°F) in a dry environment, while steam rooms offer a moist, lower-heat option. Infrared saunas use radiant heat to penetrate the skin directly, offering a gentler experience at lower temperatures (typically 120-140°F) compared to traditional saunas.
When you’re soaking in that warm water or sitting in a heated sauna, the heat causes your blood vessels to expand. Better circulation means more oxygen-rich blood reaching every part of your body, helping to ease muscle tension and speed up recovery for any sore or injured tissues.
Read also: Does Red Light Sauna Help with Weight Loss?
Stress Relief and Mental Well-being
Stress, when left unchecked, can lead to a wide variety of physical and mental health problems. That’s where your hot tub or sauna comes in. Both hot tubs and saunas help reduce stress by relaxing muscle tension and lowering blood pressure. Saunas and hot tubs are both effective for mood improvement. By helping tone down stress and promoting relaxation, these can lead to enhanced mental well-being. The healing heat they offer stimulates chemicals in the brain known as endorphins. These feel-good chemicals offer a natural high that improves your mood while reducing anxiety. Relaxing in these warm environments not only eases the body but also the mind. Regular sauna use has also been linked to a reduced risk for dementia, including Alzheimer’s disease. Sauna and spa use are both ideal ways to de-stress and relax before bedtime. Furthermore, both saunas and hot tubs contribute to better sleep quality by facilitating the release of endorphins.
Muscle Recovery and Pain Relief
Heat therapy is a well-known remedy for joint and muscle pain. Hot tubs, with their therapeutic water jets, and saunas, especially infrared saunas, can ease muscle soreness and relieve joint pain by improving blood flow to sore muscles. Going in a hot tub or a sauna after a workout is a great way to reduce muscle soreness and promote muscle recovery. The heat provided by your spa or sauna can be a great complement to a hard workout. If you suffer from sore or tense muscles, daily heat therapy can help a lot. The heat provided by your hot tub or sauna causes blood vessels to dilate, resulting in improved circulation. Not just for the treatment of pain, heat can play an important part in the healing process. Your hot tub is the perfect way to relieve a tension headache. Simply position the jets so they are pointed at sore parts of your shoulders and neck. Hot tubs provide hydrotherapy through massaging jets, targeting specific areas of discomfort, easing joint stiffness, and reducing inflammation associated with arthritis. The warm water also supports your body, creating a weightless sensation that takes pressure off aching joints.
Cardiovascular Health
Saunas and hot tubs both contribute to cardiovascular health. Studies, including research from Harvard Medical School, suggest that regular heat exposure can reduce the risk of getting cardiovascular disease by improving heart health and blood pressure regulation. The heat causes blood vessels to dilate, improving blood flow and lowering blood pressure. The American Journal of Physiology study found that hot tubs elicit the greatest cardiovascular response. Hot water immersion increased cardiac output by +3.7 L/min and reduced blood pressure significantly more than traditional saunas (+2.3 L/min) and infrared saunas (+1.6 L/min). The combination of water’s thermal load and hydrostatic pressure enhances blood flow and reduces systemic vascular resistance, mimicking moderate exercise.
Detoxification and Skin Health
Through sweating, both saunas and hot tubs aid in detoxification. Exposure to high temperatures and sweating can lead to clearer, more radiant skin by flushing out impurities from pores. In both hot tubs and traditional saunas, the heat may open up the skin’s pores, promoting water loss and expelling dirt and toxins for a refreshed appearance. A side benefit of the detoxification provided by your spa or sauna is that it leads to improved skin tone. Regular sauna sessions help improve skin health by promoting sweating. Sweating opens pores and helps rinse out bacteria, which, along with the removal of dead skin cells, leaves the skin clearer and more rejuvenated.
Immune System Boost
Heat therapy helps bolster immune system defenses by increasing white blood cell production. Hot tubs may offer unique immune system benefits, according to the study. Hot water immersion increased interleukin-6 (IL-6) levels post-heating, indicating an acute inflammatory response similar to exercise, which may help reduce chronic inflammation with repeated use. The study also showed that hot tubs increased cytotoxic T cells (CD8+) and natural killer (NK) cells 24 and 48 hours post-heating, enhancing immune surveillance.
Read also: Combining Cardio and Sauna
Sauna vs. Hot Tub: Key Differences
While hot tubs and saunas share some benefits, they differ in several key aspects. Hot tubs are designed as water-filled tubs with jets for hydrotherapy, typically set up for immersion. They vary in style, from portable options to in-ground installations that blend into pools or outdoor setups. As we’ve previously mentioned, hot tubs use heated water (generally between 100-104°F) to warm the body and often incorporate massaging jets for added therapeutic benefits.
Saunas, on the other hand, provide heat through air or infrared light. Traditional saunas rely on high temperatures (150-195°F) in a dry environment, while steam rooms offer a moist, lower-heat option. Hot tubs typically require frequent water changes, chemical balancing, and regular cleaning of filters to maintain safe water quality. Hot tubs are often more suitable for longer sessions as the temperature is lower and more tolerable over extended periods. Saunas, particularly those using dry heat, may induce more intense sweating over shorter periods, which can be beneficial but may require caution for individuals sensitive to high temperatures.
Installing a hot tub can be a hefty investment, especially for in-ground models that may require additional plumbing, a stable water source, and proper drainage systems. The initial cost includes the price of the unit and any landscaping or structural work for setup. Portable hot tubs are less costly and easier to install but still require regular maintenance, such as water changes, chemical balancing, and filter cleaning. Saunas, particularly traditional and infrared models, vary widely in price based on size, features, and design. Installation can be simpler than hot tubs, as they do not require plumbing. However, certain models, like traditional Finnish saunas, may require dedicated electrical setups, which can add to the installation cost. Infrared saunas tend to have lower operational costs due to their efficient energy use and minimal maintenance needs. Hot tubs are often designed for multiple people, making them a popular choice for social relaxation and hydrotherapy. These differences might help you decide which option aligns best with your preferences for relaxation, health benefits, and lifestyle.
Unique Advantages of Hot Tubs
While both saunas and hot tubs offer impressive health benefits, each has its own unique advantages that might make one a better choice depending on your specific health goals. Hot tubs uniquely offer hydrotherapy, which combines warm water immersion with massaging jets. The buoyancy of water in a hot tub reduces pressure on bones and joints, providing a safe environment for individuals with osteoporosis or other bone health concerns. Warm water immersion can stimulate digestive functions by promoting blood flow to the abdominal organs. Hot tubs provide hydrotherapy massage, unlike saunas. Their jets deliver a massage-like experience, helping to relieve muscle tension and pain. Soaking in a hot tub may benefit digestion. The warm water can relax the stomach and intestines, aiding digestive processes for some users. Hot tubs offer a sense of weightlessness, floating effortlessly in warm water. This is especially beneficial for those with arthritis or joint pain, as it reduces pressure on muscles and joints, amplified by the significant physiological response observed in research. Hot tubs can add a touch of luxury to your home. With various sizes and designs, they can be a stunning addition to any backyard. Hot tubs are ideal for socializing, whether with friends, family, or a partner.
Unique Advantages of Saunas
Regular sauna use, especially steam or infrared saunas, can benefit respiratory health by helping to open airways and reduce congestion. Saunas have been shown to improve insulin sensitivity, which can benefit those who are diabetic or have prediabetes. Saunas can provide significant relief for chronic fatigue due to the intense heat that encourages deep relaxation, releases endorphins, and reduces inflammation. Athletes and fitness enthusiasts may benefit from sauna use due to its positive impact on endurance. Traditional dry saunas heat the air to high temperatures, typically 150-175°F, encouraging sweating to rid the body of toxins. Saunas, particularly traditional ones, promote detoxification through intense sweating induced by high temperatures. Saunas may provide cosmetic benefits for the skin. The dry heat opens pores and sheds dead skin cells, leading to clearer, healthier-looking skin. Saunas are often easier to keep clean than hot tubs. The dry heat of a sauna enhances the fragrance of essential oils, offering therapeutic benefits through aromatherapy. Saunas may be safer than hot tubs in some respects.
Read also: Using Infrared Sauna for Weight Loss
Sauna vs. Hot Tub: Which is Better for Weight Loss?
Curious about whether a sauna or hot tub can help with weight loss? Both can contribute to burning calories passively, but hot tubs may be more effective. Using a sauna can lead to temporary weight loss due to sweating, although this isn’t a long-term solution. Regular sauna sessions may help increase your metabolic rate, potentially aiding in fat loss efforts. The heat in a sauna (around 43°C) can raise your heart rate, similar to moderate exercise, which can increase calorie burn. It’s not a replacement for physical activity, but if you’re looking to complement your workout routine, spending time in a sauna could help accelerate the process of burning calories. So, if weight loss is your primary goal, saunas offer a slight advantage.
The study showed that hot tubs increase core body temperature by +1.1°C, significantly more than traditional saunas (+0.4°C) and infrared saunas (no increase), potentially boosting metabolism through heat shock proteins. Hot tubs also encourage calorie burn through warm water and jet stimulation, while saunas promote sweating for modest water weight loss.
Safety Precautions
Now that we know the benefits of heat therapy, particularly through using saunas and hot tubs, it’s essential to be mindful of safe usage. Respiratory Irritation: Dry air in saunas can irritate airways, especially for people with asthma. Children and the elderly should use heat therapies with caution. If you feel dizzy, nauseous, or uncomfortable, exit the hot tub or sauna immediately, hydrate with water, and rest in a cool area. Consumer Product Safety Commission states hot tub water temperatures should never exceed 104 degrees Fahrenheit. People with unstable chest pain (angina), poorly controlled high blood pressure, or other serious heart issues should avoid them. Using the hot tub during pregnancy is not recommended.
Conclusion: Choosing the Right Heat Therapy for Your Needs
Whether you prefer the soothing water jets of a hot tub or the invigorating heat of a sauna, we’ve seen that each offers unique benefits for relaxation, muscle recovery, and health. Choosing between these options ultimately depends on your health goals, lifestyle, and preferences.
The American Journal of Physiology study highlights that hot tubs offer the greatest thermoregulatory, cardiovascular, and immune benefits, making them ideal for heart health, pain relief, and immune support. If you prioritize intense physiological benefits, hydrotherapy, or socializing, a hot tub is likely the better choice. For gentler heat, detoxification, or easier maintenance, a traditional sauna may suit you, though infrared saunas showed limited impact.
Ultimately, the choice between a sauna and a hot tub is yours. Both can enhance your health and well-being in unique ways, but hot tubs stand out for their superior physiological impact, as shown in recent research.
If you’re ready to invest in your health, consider exploring both options to determine which one best suits your individual needs and preferences. Whether it's an outdoor hot tub or a sauna, make an informed decision and prioritize your well-being.
One way to enjoy a double dose of those heat-propelled wellness benefits by enjoying both hot tub soaks and sauna sessions on a regular basis.
Social and Relationship Benefits
There’s no better place to spend quality time with your loved ones than your spa. An outdoor hot tub allows your family to enjoy time together out in the fresh air. While you won’t want to bring your entire family into the sauna, it’s the perfect activity for couples.
Hot Tub vs. Jacuzzi: Clearing Up the Confusion
You may have heard the terms hot tub and jacuzzi used interchangeably, but they are not quite the same. A jacuzzi is actually a brand name for a specific type of hot tub that features water jets.
Additional Benefits of Hot Tubs
The buoyancy of water in a hot tub reduces pressure on bones and joints, providing a safe environment for individuals with osteoporosis or other bone health concerns. Warm water immersion can stimulate digestive functions by promoting blood flow to the abdominal organs.
Additional Benefits of Saunas
Regular sauna use, especially steam or infrared saunas, can benefit respiratory health by helping to open airways and reduce congestion. Saunas have been shown to improve insulin sensitivity, which can benefit those who are diabetic or have prediabetes. Saunas can provide significant relief for chronic fatigue due to the intense heat that encourages deep relaxation, releases endorphins, and reduces inflammation. Athletes and fitness enthusiasts may benefit from sauna use due to its positive impact on endurance.