Hot Baths Vs. Saunas, Which Is Better?
New research is shaking things up by showing that dipping yourself into a hot bath may be, in fact, better than traditional dry saunas for brain, heart and muscle health.
Hot Baths Vs. Saunas, Which Is Better?
In the past, people hop in dry saunas to detox before a shower, or after heavy exercise. Many report that dry saunas offer relief from muscle soreness and provide relaxation.
However, new research is shaking things up by showing that dipping yourself into a hot bath may be, in fact, better than traditional dry saunas for brain, heart and muscle health.
Let’s explore these findings today!
1. The Comfort of Heat: Bath vs Sauna
Many of us enjoy sweating it out in a dry sauna after a long day. But did you know that soaking in a hot bath might give even better health benefits?
According to new research and expert opinions, hot baths can improve heart health, reduce stress, and even help with inflammation—often matching or surpassing the effects of dry saunas.
While saunas rely on hot air and steam to raise your body temperature, hot baths warm you from the outside in. This full-body soak helps improve circulation in a gentler, more relaxing way.
In one recent study published in the American Journal of Physiology, hot water immersion for just 30 minutes was shown to lower blood pressure, improve insulin sensitivity, and increase blood flow in a way that mirrors moderate-intensity exercise. That means a hot bath can offer exercise-like benefits—without having to move a muscle.
2. Good for the Heart and Body
Sitting in hot water raises your core body temperature, which in turn increases blood flow. This supports your heart and improves vascular function. A study highlighted by the Times of India explains that passive heat therapy, like bathing in 40-degree Celsius water, can reduce cardiovascular risk markers.
Compared to a sauna, hot baths are more accessible and easier to control in terms of temperature and duration. They are especially helpful for people who may find the heat and dryness of a sauna overwhelming or unsuitable for their health condition.
3. Stress Relief and Better Sleep
The soothing effect of a warm bath helps lower cortisol, the stress hormone. A feature from Byrdie points out that hot baths calm the nervous system, which can help you sleep better. When you step out of the bath, your body temperature slowly drops, telling your brain it's time to rest. This cooling-down phase helps produce melatonin, the sleep hormone.
Unlike saunas, which may feel intense or dehydrating for some, hot baths feel like a hug for your muscles and mind. Add some Epsom salts or calming scents like lavender to make it even more comforting.
4. Supports Metabolic and Immune Health
The study from American Journal of Physiology showed that repeated hot water immersion improved insulin sensitivity, especially when combined with healthy habits like regular movement and a plant-rich diet.
Researchers are now exploring how regular hot baths may help with inflammation and blood sugar control. The EatingWell article mentions that heat exposure through bathing may support better metabolism. Regular hot baths could reduce low-grade inflammation, which is linked to chronic diseases like diabetes and heart disease.
5. The Power of Plants and Heat
Pairing hot baths with a healthy plant-based lifestyle may give you even more benefits. After a relaxing soak, enjoy meals that are rich in leafy greens, legumes, whole grains, and antioxidants. These foods work together with the stress-reducing power of heat to fight inflammation, improve recovery, and support long-term wellness.
Saunas do offer detox and relaxation benefits, but they may not be suitable for everyone due to high heat and humidity levels. Hot baths are easier to access and more customizable to your needs—and they complement a plant-powered way of living beautifully.
6. Final Thoughts
Hot baths are more than just a way to unwind. They are a simple, affordable, and deeply comforting wellness practice backed by science. Whether you’re looking to boost your heart health, improve your sleep, or support your vegan lifestyle with better recovery, soaking in warm water could be just what your body needs.
Next time you feel tired, sore, or stressed, skip the sauna. Run a bath, light a candle, and let your body soak in the goodness—inside and out.
Sources
Times of India: This simple bath ritual is healthier than saunas, according to experts
Byrdie: 9 Impressive Health Benefits of Soaking in a Hot Bath
EatingWell: 5 Surprising Health Benefits of Hot Baths
American Journal of Physiology: Comparison of thermoregulatory, cardiovascular, and immune responses to different passive heat therapy modalities
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