Are hot baths or saunas better for you? It's a question that has intrigued many, and new research from the University of Oregon suggests that a humble hot bath might be the winner. According to the study, published in the American Journal of Physiology, hot water immersion triggered stronger cardiovascular and immune responses than both traditional and infrared saunas, indicating that a simple soak offers surprisingly powerful health benefits.
The study involved 20 healthy adults who underwent sessions in 40.5C hot water, an 80C traditional sauna, and a far infrared sauna heated between 45C and 65C. Researchers monitored changes in body temperature, heart rate, blood pressure, and immune responses.
The results were striking. Hot water immersion produced the strongest physiological response, with participants recording the biggest increases in core body temperature and cardiac output. Interestingly, hot water immersion was the only heating method to trigger a measurable immune response. This suggests that the benefits of a hot bath go beyond just the physical.
Dr Jessica Atencio, the lead author of the study, explains that the benefits come from how the body responds to heat. When we get hot, our blood vessels dilate, redirecting blood flow from our core to our periphery. This stimulates the release of nitric oxide, promoting healthy blood vessels. Atencio notes that water transfers heat through the body much more effectively than hot air, which is why baths are more effective than saunas.
One of the most fascinating findings of the study is that passive heat therapy may mimic some of the body's responses to exercise. Like exercise, hot water or heating can elicit an inflammatory response, which is met with an anti-inflammatory response. This is particularly beneficial for those with chronic diseases associated with chronic inflammation.
However, it's important to note that the study used water heated to 40.5C for 45 minutes, which Atencio described as "quite stressful and quite long." She suggests that shorter sessions could still provide benefits, even if they are not as intense. For people without hot tubs, ordinary baths could still offer some health advantages, although they cool more quickly.
Despite the promising findings, researchers caution that passive heat therapy is not risk-free. People with serious cardiovascular conditions should consult a doctor before trying prolonged hot water immersion. Atencio emphasizes the importance of staying hydrated and getting out of the heat if feeling lightheaded or woozy.
In conclusion, while the study suggests that hot baths may be more beneficial than saunas, it's essential to approach heat therapy with caution. The research offers a fascinating insight into the potential health benefits of hot water immersion, but further studies are needed to fully understand its implications and risks.
