Are Hot Tubs Good for You? What You Need to Know + The Science-Backed Benefits

Hot tubs have been a go-to for relaxation and recovery for centuries, but are they actually good for you? What does the science say? From soothing sore muscles to improving circulation, there’s solid science behind the benefits of soaking in hot water. Before you dive in, let’s break down everything you need to know, including how often you should use a hot tub, potential considerations, and signs you may have overstayed your welcome in that cozy, bubbling water.

8 Science-Backed Benefits of Hot Tubs

There are so many benefits when it comes to hot tubs that point to a resounding yes, hot tubs are so good for you when you use them wisely! Let’s break those benefits down.

1. Muscle Recovery & Pain Relief

Whether you’re sore from a tough workout or dealing with chronic aches, a hot tub can help. The heat increases blood flow, which delivers oxygen and nutrients to tired muscles while reducing inflammation. Bonus points if you follow it up with a cold plunge for contrast therapy (hello, RESET Method).

2. Stress Reduction & Mental Wellness

Soaking in warm water can lower cortisol (the stress hormone) and trigger the release of endorphins—your body’s natural mood boosters. It’s like pressing the reset button on your nervous system and is a really powerful mental wellness tool. 

3. Improved Sleep Quality

The drop in body temperature after exiting a hot tub helps signal to your brain that it’s time to wind down, making it easier to fall asleep and stay asleep. We usually advise you end a RESET session on cold but if you’re hitting the hay shortly after your session, ending in the hot tub may be the way to go. Pro tip: Soak in the hot tub about 60-90 minutes before your bedtime for maximum effect.

4. Enhanced Circulation & Heart Health

Heat causes blood vessels to expand, improving circulation and lowering blood pressure. Some studies even suggest regular hot tub use can mimic the cardiovascular benefits of exercise (though we have to stress, don’t ditch your workouts just for the jacuzzi!).

5. Reduced Joint Stiffness & Arthritis Relief

For those with arthritis or joint pain, warm water therapy can ease stiffness and improve mobility by reducing pressure on the joints. Many physical therapists recommend hydrotherapy as part of a recovery plan.

6. Detoxification & Skin Health

Sweating in a hot tub helps flush out toxins, clearing your skin and supporting lymphatic drainage. Just be sure to rinse off afterward to avoid irritation from chemicals or bacteria that may bubble up from the warm water.

7. Boosted Immune Function

Regular hot tub use may stimulate the production of white blood cells, strengthening your immune system’s ability to fight off illness. Think of it as a warm and cozy defense strategy.

8. Headache & Migraine Relief

The combination of heat, relaxation, and improved circulation can help reduce the frequency and intensity of headaches. If you’re prone to tension headaches, the muscle relaxation from a hot soak may work wonders.

Are Hot Tubs Okay for Daily Use? Considerations for Men & Women

While hot tubs are generally safe for most people, here are a few things to consider:

• Men: Prolonged exposure to high heat may temporarily reduce sperm count, so if you’re trying to conceive, limit time in the hot tub or avoid it altogether.

• Women: If you’re pregnant, consult your doctor before using a hot tub, as excessive heat can pose quite a few risks during pregnancy. It is generally advised that pregnant women avoid extreme temperatures all together. Nursing mamas, hot tubs have not been found to have an impact on milk supply, so as long as you’re hydrated, a hot tub is a great way to help melt some stresses that come with motherhood! Remember, self care is not selfish!! 

• Individuals with Medical Conditions: If you have heart disease, high blood pressure, or other health concerns, check in with your doctor before making hot tub sessions a daily habit.

For most healthy adults, 10-20 minutes in a hot tub daily is perfectly fine and packs so many physical and mental benefits—just stay mindful of hydration and temperature limits.

How Often Should You Use a Hot Tub?

As with all things health and wellness, it truly depends on your goals but here are some good rules of thumb for how often to hot tub a week to meet your wellness goal:

• For recovery & relaxation: 3-5 times a week is ideal.

• For stress relief & sleep: A quick soak before bed a few nights a week can help.

• For pain management: Daily use may be beneficial, but listen to your body and ensure you’re hydrating properly.

Signs You’ve Been in the Hot Tub Too Long

Love a long soak? Us too, but just be careful you don’t overdo it. Here are signs that mean your body is telingl you it’s time to get out of that cozy water:

• Dizziness or lightheadedness (a sign of overheating or dehydration)

• Excessive sweating & feeling overly flushed

• Nausea or headache

• Pruney, wrinkled skin isn’t a concern, but it’s a clue you’ve been in for a while and it may be time to get out!

If you experience any of these, cool down, hydrate, and step out of the tub.

What You Need to Know About Hot Tubs

Knowing that a hot tub is ready to give you these wonderful benefits, here are some quick need-to-know facts when it comes to your hot tub usage.

• Temperature Matters: The optimal temperature for the water is 100-104°F (37-40°C) for a safe and effective soak.

• Stay Hydrated: Hot tubs can dehydrate you, so drink water before and after your soak.

• Hygiene is Key: Make sure the water is properly maintained to avoid bacteria buildup. At RESET, we require everyone to rinse off in our studio before getting into the hot tub to ensure proper hygiene for all our members! We also do daily maintenance and deep cleaning of our tubs to sure they are bacteria-free and as hygienic as possible. 

• Combine with Cold Therapy for Next-Level Benefits: At RESET we encourage contrast therapy, which is alternating between hot tubs and cold plunges, to enhance circulation, speed up recovery, and supercharge your resilience. This will ensure you are getting the most out of your jacuzzi time.

The Verdict: Are Hot Tubs Good for You?

Absolutely! When used responsibly, hot tubs offer a ton of benefits, from pain relief to stress reduction to better sleep. Whether you’re looking to recover faster, relax deeper, or simply treat yourself to some self-care, a soak in a hot tub can be a game-changer. It is especially fun to soak in a hot tub with friends and get to know the people in your community, and can be a great place to connect with others! 

Ready to experience the benefits firsthand? Visit RESET Mind and Body and let our Guidance Specialists help you optimize your recovery with our hot tubs and so many more modalities to help you feel your best. Your body (and mind) will thank you!