Surprising truths about hot and cold therapies

Whether you’re unwinding in a sauna or braving a cold plunge, these therapeutic treatments promise faster muscle recovery and reduced inflammation. But how do they affect your heart health?

Hot baths, saunas and heart health

Warm water is comforting and soothing, but beyond relaxation, hot baths and saunas can benefit you more than you think. Growing research has highlighted how these two heat therapies can improve your health and lower your risk of heart disease.

Hot baths involve water temperatures between 40 and 45 degrees Celsius (104-113 degrees Fahrenheit).  Beyond their comforting warmth, hot baths can help reduce depression and arthritic pain, providing relief and increased mobility, and these benefits can even extend beyond the session itself. In Japan, where hot baths consist of immersion up to the neck, a study found that there was a lower chance for heart attack and stroke.  Additionally, if you’re having trouble sleeping, taking a hot bath a few hours before your bedtime can improve the quality of your sleep.

In contrast to baths, saunas are dry but offer many of the same benefits. The typical Scandinavian sauna is less than 20% humidity and can reach temperatures up to 90 degrees Celsius. A study found that men who used saunas on most days had a lower risk of heart disease and early death compared to those with less than one session per week. The same study also revealed that the chances of developing dementia were lower with more sauna sessions. Sauna use may also help reduce pain if you have rheumatic diseases or chronic fatigue.

Hot baths and saunas can support heart health by increasing heart rate and blood flow, similar to exercise. They also help with relaxation and self-care. While they can be another option if you’re unable to exercise, they shouldn't replace regular exercise, which offers more benefits

• Precautions: Hot baths and saunas may come with some risks. Drowning, though rare, can occur, especially in aging populations or those with mobility issues. Sudden cardiac death is a small risk, so if you have heart conditions or high blood pressure, make sure to consult your healthcare provider first before using hot baths or saunas. Dehydration is common as hot temperatures lead to a lot of sweating, so drink plenty of water. Be careful when standing up, as sudden blood flow to your legs may make you dizzy.  If you have skin problems or asthma, you should also be careful as hot air can cause problems. Avoid alcohol before sessions as this can dehydrate you more.

Ice baths, cold plunges and heart health

Many athletes take a cold plunge or an ice bath after exercising because the cold boosts muscle recovery, reduces inflammation and delays muscle soreness. But the research doesn’t support this and cold plunges can result in a cold shock response.

• Precautions: studies about the benefits of cold baths are still emerging. If you’re at risk for heart disease, it’s important to prioritize safety before taking a cold plunge or ice bath. These baths can cause hypothermia unless the temperature is carefully managed. Plus, the shock from sudden exposure to extreme cold can spike blood pressure, which is dangerous if you have existing heart conditions.

Before you take the plunge: check with your healthcare provider to determine if cold showers, plunges and ice baths will benefit you. 

Now that you’ve got the lowdown, indulge yourself with heat and ice therapies—bubble bath and rubber ducky optional.

• Get the basics of healthy living 
• Learn more about lowering your risk of heart disease or stroke 
• Tips for a better night’s sleep