Hot tubs vs. saunas: why soaking in water might be better for your health

Hot tubs and saunas are both popular for helping people relax and soothe sore muscles. But a new study shows that hot tubs may actually provide more health benefits than saunas. Researchers at the University of Oregon’s Bowerman Sports Science Center wanted to compare three common ways people use heat for relaxation: soaking in a hot tub, sitting in a traditional dry sauna, and using a far-infrared sauna. This type of heat therapy is called passive heating, because it warms the body without exercise. The researchers measured how each method affected body temperature, blood pressure, heart rate, blood flow, immune system activity, and signs of inflammation. The study involved 20 healthy young adults, both men and women, between the ages of 20 and 28 who exercised regularly. This helped the scientists focus on the basic effects of each heating method in people without major health problems. The results showed that hot tubs made the biggest difference in raising the body’s core temperature. This is important because a rise in body temperature improves blood circulation, and the strong flow of blood through the body is good for heart and blood vessel health. According to Jessica Atencio, one of the lead researchers, raising your core temperature in this way has lasting effects even after the session ends. So why does hot water work so well? When you’re in a hot tub, your body can’t cool off easily like it does in a sauna where you sweat. The water stops sweat from evaporating, which keeps your body warmer for longer. This makes hot water immersion a stronger form of heat therapy than sitting in heated air. The study also found that only hot tubs triggered an immune system response. Blood samples showed a rise in certain immune cells and inflammation markers. While inflammation sounds bad, small, short-term increases like this may help your body learn to deal with stress and heal better. Dr. Christopher Minson, who led the research team, has studied heat and health for over 20 years. He believes regular heat therapy, like using a hot tub, can support long-term health if done safely. Exercise is still the best way to stay healthy, but heat therapy can be a helpful alternative or add-on-especially for people who can’t or don’t want to exercise. He also pointed out that heat therapy can be more than just physical. It can be peaceful, spiritual, and social, which also helps people feel better overall. However, people should talk to a doctor before starting any kind of heat therapy, especially if they have health conditions. Done safely, heat therapy can be a great tool for wellness. In summary, hot tubs may be more effective than saunas when it comes to raising body temperature and helping the immune system. While both saunas and hot tubs help people relax, soaking in warm water could give your health an extra boost. If you care about wellness, please read studies about how ultra-processed foods and red meat influence your longevity, and why seafood may boost healthy aging. For more health information, please see recent studies that olive oil may help you live longer, and vitamin D could help lower the risk of autoimmune diseases. The study is published in Integrative and Comparative Physiology.
https://knowridge.com/2025/11/hot-tubs-vs-saunas-why-soaking-in-water-might-be-better-for-your-health/