Are Hot Tubs Actually Good For You?
Hot tubs are increasingly being recognised for their wellness benefits, thanks to the combination of heat therapy and hydrotherapy, which have been used for centuries to support physical and mental wellbeing. Platinum Spas’ latest wellness report for 2026 found that over one in six 25-54-year-olds want to try hot and cold water therapies such as hot tubs, saunas and ice baths this year. So, are hot tubs actually good for you? The science suggests they can be, when used properly.
The science behind hot tubs and health
Hot tubs combine two powerful wellness tools: heat therapy and hydrotherapy. Heat causes blood vessels to dilate, improving circulation, while buoyancy and water pressure help relax muscles and reduce strain on joints. This combination has been used for centuries in bathhouses, hot springs and saunas, and modern hot tubs deliver similar benefits at home.
1. They may improve circulation
One of the biggest health benefits linked to hot tubs is improved circulation. Warm water causes blood vessels to widen, which increases blood flow around the body. This helps deliver oxygen and nutrients to muscles and tissues more efficiently and can help reduce soreness after exercise.
Improved circulation may also help lower blood pressure in some people, although anyone with heart or blood pressure conditions should speak to a medical professional before using a hot tub regularly.
2. Muscle relaxation and pain relief
Hot tubs are widely used for muscle recovery because warm water helps muscles relax and reduces stiffness. The buoyancy of water also reduces pressure on joints, which is why hydrotherapy is often recommended for people with joint pain, arthritis or sports injuries. Even for people without injuries, a hot tub soak after a long day sitting at a desk can help relieve tension in the back, shoulders and neck.
3. Hot tubs can help you sleep better
A soak before bed could help improve sleep quality. When you sit in a hot tub, your body temperature rises, and when you get out, it gradually cools down. This drop in temperature signals to your brain that it’s time to sleep, helping you fall asleep faster and often improving sleep quality. Many sleep experts recommend a warm bath or hot tub about 60–90 minutes before bedtime for this reason.
4. They may help burn calories
While sitting in a hot tub is definitely not a replacement for exercise, some studies suggest that soaking in hot water can burn a small number of calories. The heat slightly increases heart rate and metabolism, and your body also uses energy to cool down afterwards.
The effect is modest, but it shows that hot tubs may have more health impact than many people realise.
5. Potential heart health benefits
Some research suggests that warm water immersion may have similar short-term cardiovascular effects to light exercise, such as increased heart rate and improved blood flow. This means hot tubs could potentially support heart health when combined with a healthy lifestyle. However, people with heart conditions should always seek medical advice before using hot tubs, as very hot water can put strain on the heart.
6. Stress relief and mental wellbeing
Perhaps the most obvious benefit is stress reduction. Warm water helps relax the nervous system, reduce muscle tension and encourage the release of endorphins — the body’s natural “feel good” chemicals.
In a world where many people struggle to switch off from work and screens, spending 20 minutes in a hot tub can provide dedicated time to relax, unwind and mentally reset.
Hot tubs can offer genuine physical and mental health benefits, including:
- Improved circulation
- Muscle relaxation and pain relief
- Better sleep
- Stress reduction
- Potential heart health benefits
- Small calorie burn
However, moderation is key. Generally, experts recommend keeping hot tub sessions to 15-30 minutes and ensuring water temperature stays around 37-40°C.
Hot tubs shouldn’t replace exercise, a healthy diet or medical treatment, but they can be a useful addition to a healthy lifestyle. Used safely and regularly, they can help people relax, sleep better, recover from exercise and reduce stress, which is why they’re increasingly being seen as a wellness investment rather than just a luxury item.
Written by Sarah Watkins, hot tub expert at Platinum Spas
