Many people enjoy winding down with a hot bath at the end of a long day. It's a great way to slow down and relax, especially in colder weather. But there may be more benefits to a hot soak than most people realize.

Hot baths are a form of bothhydrotherapyand passive body heating. They have been studied as a complementary treatment for conditions like low mood, poor sleep, and sore muscles. Keep reading to learn all about the hot bath benefits and when a cooler bath may be a better option.

What are the benefits of hot baths?

For centuries, people around the globe have explored theadvantages of hydrotherapy. Water has been used in various forms to ease a variety of health conditions. Hydrotherapy includes treatments likesaunas, cold water immersion, and hot baths.

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In most studies, a hot bath has a water temperature between 104°F and 108.5°F (40°C to 45.2°C). This is hotter than the water you normally use at home. But a warm bath at any temperature is still likely to provide the following five health benefits.

1. Soothe sore muscles Hot baths are a form of full-body heat therapy. And heat therapy can be an effective way totreat sore muscles. The heat increases blood flow to your muscles, aiding in recovery. Better blood flow also helps relax tight muscles, which may ease soreness.

2. Improve rheumatoid arthritis and joint pain In addition to helping muscles, hot baths may benefit people with conditions that lead to pain and restricted range of motion in their joints.

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People withrheumatoid arthritis(RA) seeimprovements in joint pain and stiffnessafter a warm bath. It's thought that the warm water helps loosen inflammatory cells in the synovial fluid (the protective fluid between joints). This allows the joints to move more comfortably.

The buoyancy of the water also decreases pressure on joints, providing relief for those experiencing pain and stiffness from RA.

People withfibromyalgiamay also see improved symptoms from baths. Research suggests that spa therapy methods, like warm whirlpool baths, canreduce painand improve quality of life for people with this condition.

3. Lower blood pressure and support heart health Research suggests that hot baths may help people temporarily lower their blood pressure. Maintaining your blood pressure in a healthy range is key to heart health.

One study showed thathot water baths in the eveningled to lower blood pressure the following morning. Another study found a link between regular baths and alower rate of coronary artery disease. This is the heart condition that can lead to heart attacks.

Just keep in mind that hot baths shouldn't replacehealthy lifestyle changesor traditional treatment methods for high blood pressure or other heart conditions.

4. Help relieve stress and fight depression Many people use a hot bath for stress relief. And research supports this relaxing ritual as a way to soak away the day's worries andboost your mood.

Compared to warm showers,warm baths may reduce:

• Tension
• Anger
• Anxiety
• Depression

One study looked at theeffects of hot baths on people with depression. It found that participants who took 2 baths a week felt less depressed after 4 weeks.

5. Help you get a better night's sleep If you have trouble sleeping, try taking a hot bath before bed. Studies have found that bathing in hot water for at least 10 minutescan improve sleep quality.

Are hot tubs a good alternative to baths?

Hot tubs are another form of hydrotherapy. Traditionally, hot tubs are above ground, outdoors, and seat multiple people, allowing you to make your warm soaks a social activity. While the water temperature of hot tubs and regular hot baths can be similar, hot tubs:

• Are maintained with chemical balancing and filtration
• Have jets that pump in water and can provide the benefits ofmassage therapy, including better circulation, fewer aches and pains, and less stress
• Aren't intended for washing your body, so don't include use of soap or suds

It's important to make sure a hot tub is properly cleaned before you get in. Soaking in a dirty hot tub exposes you to bacteria-filled water, which can lead to:

• Hot tub rash
• Legionella disease
• Diarrhea(fromcryptosporidiosisor other infections)
• Swimmer's ear

You can usetest stripsto ensure that hot tub water has been disinfected. Remember to follow these and other best practices forhot tub safety, including showering before you get in the water and avoiding alcohol before and during a soak.

Are there risks to taking hot baths?

Taking a hot bath at home is a safe and relaxing practice to add to your self-care routine. But there are some potential risks to know about.

Heart conditions or blood pressure issues As mentioned above, heat and hot water can affect blood pressure. People with blood pressure or heart rate issues, or other cardiovascular conditions should monitor their symptoms when taking a bath. This includes people with:

• Heart disease
• Postural orthostatic tachycardia syndrome(POTS) or orthostatic hypotension
• Heart failure
• Aortic stenosis

If you have any of these conditions, avoid using very hot water or staying in the bath for too long. If you start to feel lightheaded or unwell, drain the bath and ask someone for help getting out.

Pregnancy For those who are pregnant, a warm bath at home is generally considered asafe way to relax. But you should steer clear of hot tubs, or any other high-temperature environment that could raise your core temperature above 102.2°F during pregnancy. This could increase the risk of birth defects.

Skin conditions Finally, hot water can dry out your skin, especially in the winter. People with skin conditions likeeczemaandpsoriasisshould avoid water temperatures that are too high. When you do have a soak, limit your time in the water.

What's the best way to take a hot bath?

Many people enjoy the calming benefits of a bath before bed. But you can slow down for a soak whenever you like.

Finding the right water temperature depends on your preferences. You want the water to be a little hotter than your body temperature, but not so hot that it burns or feels uncomfortable. As a general rule, the higher the water temperature, the shorter the soak should be. If hot baths are new to your daily routine, consider setting a timer for 10 to 15 minutes.

You can add ingredients likeoatmeal,Epsom salt, orlavender essential oilto make your bath even more relaxing. Lavender is known to have a calming effect. In one study, lavender oilreduced the levels of cortisol(a stress hormone) in mothers and newborns during the infant's bath time.

Frequently asked questions

What is the best temperature for bath water?expand_more For most people, the best temperature for bath water is between 95°F and 105°F, just slightly higher than the average body temperature.

Can baths help relieve cold and flu symptoms?expand_more

Should you take hot baths daily?expand_more

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" data-qa="ContentCalloutH2Title" The bottom line

Taking a hot bath is a relaxing activity that has multiple science-backed health benefits, like reduced stress and lower blood pressure. Hot baths are safe for most people. While there's no wrong time to take a bath, enjoying a soak before bedtime might even help ease you into a good night's sleep. One of the best things about hot baths is they are convenient and accessible.

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