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Is a hot tub good for you?

How healthy is it to use a hot tub, spa or sauna?

Hot tubs, spas and saunas are often seen as luxurious additions to homes, but they are much more than just a symbol of relaxation. With their ability to offer numerous health benefits, hot tubs can become an integral part of your wellness routine.

However, to maximise these benefits and avoid potential risks, it’s essential to understand the proper use and maintenance for your hot tub and to mitigate any associated health concerns.

Health benefits of using a hot tub

One of the key advantages of a hot tub is its positive impact on your overall health. Whether you use it daily or a few times a week, the warm water and hydrotherapy jets can work wonders:

Improved blood circulation: The heat from the water helps to dilate blood vessels, which promotes better blood flow throughout the body. This increased circulation delivers oxygen and nutrients to muscles, joints and tissues, aiding recovery and reducing inflammation.
Reduced joint and muscle pain: The buoyancy of water takes pressure off aching joints and muscles, making hot tubs particularly beneficial for those with arthritis or chronic pain conditions. Additionally, the warm water helps loosen tight muscles and reduce swelling.
Mental health benefits: Regular soaks in a hot tub can have been found to have a profound effect on your mental wellbeing. The soothing environment helps alleviate stress, reduce anxiety and promote better sleep.
Detoxification: Spending time in a hot tub encourages sweating, which may help flush toxins from your body.

Is it safe to use a hot tub every day?

Yes, it is perfectly acceptable to use a hot tub daily, provided you follow recommended guidelines. Many of the benefits mentioned above, such as stress relief and improved circulation, become more pronounced with regular use.

However, it’s crucial to limit the time spent in a hot tub depending on the water temperature:

For water temperatures at 40°C (104°F) restrict your session to 15 minutes
If the water temperature is between 35-38°C (95-100°F) you can safely extend your soak to 30 minutes

Frequent, short sessions are ideal for reaping the full health benefits without overexposure to heat.

Hot tubs vs saunas: which is better for you?

Both hot tubs and saunas offer significant health benefits, but they serve slightly different purposes.

Hot tubs are known for relaxation, muscle recovery and stress relief, combining heat and buoyancy with hydrotherapy. They are excellent for reducing joint pain and promoting mental wellbeing.

Saunas, on the other hand, use dry heat to encourage sweating and offer a more intense cardiovascular “workout”. For those prioritising heart health, saunas may provide additional benefits over hot tubs.

Choosing between the two often comes down to personal preference and specific health goals. For a more versatile option, a hot tub may be preferable as it combines heat therapy with hydrotherapy jets.

Potential health risks

While hot tubs are generally safe, there are a few risks to be aware of:

Hot tub lung (HTL): This rare condition occurs due to exposure to water aerosols containing non-tuberculous mycobacteria (NTM), which can develop in poorly maintained hot tubs. HTL can lead to respiratory symptoms such as coughing and difficulty breathing. Proper ventilation and diligent hot tub maintenance can prevent this.
Overheating: Spending too much time in high-temperature water can cause dizziness or fainting.
Infections: Inadequate cleaning of the water can lead to skin irritations or more severe conditions like folliculitis.

These risks can be mitigated by keeping your hot tub clean, maintaining the correct chemical balance and following usage guidelines.

See also: What is the life expectancy of a hot tub?

To ensure your hot tub remains a source of relaxation and health benefits, follow these 4 tips:

Clean and disinfect your hot tub regularly to prevent the growth of harmful bacteria
Use proper ventilation to reduce the risk of aerosolisation, particularly indoors
Limit your sessions to safe timeframes based on water temperature
Replace the water every 3–4 months to maintain optimal hygiene.

By taking these simple precautions, you can enjoy your spa or hot tub with minimal risks. When used correctly, a hot tub can offer numerous health and wellness benefits, from reducing stress to improving circulation and easing joint pain. However, as with any wellness tool, proper maintenance and moderation are key.

Whether you’re soaking in a hot tub, enjoying a spa or relaxing in a sauna, the focus should always be on maximising the benefits while minimising any potential risks.

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