Hot Tub vs Sauna: Experts Uncover the Health Winner

2025-12-08 14:16:33

Soaking in a hot tub could have major health benefits, according to a new study by researchers in Oregon.

Recently, science has been catching up with what many cultures have known for decades:
regular sauna use
can support heart health, reduce inflammation and even boost mood.

But now, researchers at University of Oregon’s Bowerman Sports Science Center are exploring how different types of heat exposure compare—and hot water might have the edge.

The peer-reviewed research, recently published in the

American Journal of Physiology

, is the first of its kind to compare the immediate effects of three popular forms of passive heating: traditional dry saunas, far-infrared saunas and hot tubs.

Researchers found soaking in hot water raises body temperature, lowers blood pressure, boosts the immune system and improves heat stress response. Moreover, these benefits extend beyond the time spent in the heat.

"We saw that hot water immersion was the most impactful in increasing core body temperature, which is the main stimulus for these subsequent responses," said study lead author Jessica Atencio, a doctoral student in the lab of Christopher Minson.

Atencio continued: "Increasing body temperature causes an increase in blood flow, and just the force of blood moving across your vessels is beneficial for your
vascular health
."

Essentially, jumping in a hot tub isn’t just relaxing—it’s actively helping your heart and circulation work better.

In the study, researchers monitored 20 healthy, physically active men and women between the ages of 20 and 28.

Participants took turns soaking in a hot tub and sitting in both types of saunas while their body temperatures, heart rates, blood pressure and even immune markers were tracked before, during and after each session.

While all three forms of heat therapy raised body temperature, hot water immersion delivered the biggest boost—likely because your body can’t cool itself off through sweating while submerged in water.

That thermal stress triggered stronger physiological effects, including a temporary drop in blood pressure (a good thing) and even an increase in immune system activity.

Only hot water immersion produced a measurable inflammatory response, shown through changes in immune cell populations and levels of inflammatory cytokines, Atencio explained.

That means your immune system gets a gentle wake-up call, which researchers say can strengthen its function over time.

If you don’t have access to a hot tub, Atencio told

pinare.online

that at hot bath at home can also be beneficial if you can withstand a temperature high enough that results in sweating and feeling warm or hot.

"[This is] a sign that your core temperature is increasing and your heart is working to pump blood to your skin in an effort to dissipate heat," she explained. "Of course, supplementing heat therapy with exercise and eating [healthily], getting enough sleep etcetera will maximize the potential health benefits of heat therapy."

According to Minson, who has spent over 20 years studying heat therapies, the magic lies in how heat affects the body at a cellular level.

"There’s no doubt in my mind that if people are willing to do some heat therapy, it’s going to align with improved health, as long as it’s done in moderation," he said. "If you repeat these stresses over time, our lab and many others have shown that they are consistent with improved health."

Heat therapy, especially via hot water, has shown promise in reducing cardiovascular risk, improving circulation, and enhancing immune function.

While nothing replaces regular exercise (and Minson and Atencio both emphasized that point), heat therapy can be a great supplement—or even an alternative—for people who can’t or won’t work out regularly.

Atencio’s research now focuses on the risks of prolonged heat stress in older adults. She told

pinare.online

that, with climate change intensifying heat waves and an aging population, there is increasing concern about their safety due to reduced thermoregulation with age.

"In this case, heat therapy may even help prepare older adults for higher environmental temperatures by providing some level of heat acclimation and enhanced thermoregulatory capacity," Atencio said.

Do you have a tip on a science story that

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should be covering? Do you have a question about hot tubs? Let us know via science@pinare.online.

Reference

Atencio, J. K., Reed, E. L., Wiedenfeld Needham, K., Lucernoni, K. M., Comrada, L. N., Halliwill, J. R., & Minson, C. T. (2025). Comparison of thermoregulatory, cardiovascular, and immune responses to different passive heat therapy modalities.

American Journal of Physiology-Regulatory, Integrative and Comparative Physiology

,

329

(1), R20—R35.
https://doi.org/10.1152/ajpregu.00012.2025

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