A beginner's guide to: Hot bathing

thermal bathing, hot tub soaking, onsen

Hot bathing involves immersing your body in warm to hot water, offering a range of physical, mental and emotional benefits. This practice, enjoyed worldwide, is a powerful tool for relaxation, improved circulation and overall wellbeing.

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  • • Open our free app for step-by-step support. You’ll get guides that help you start and stick with it. You don’t need to be a pro, just jump in and give it a go.
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  • • Track what you do, make gains, and adjust as you go.

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What is hot bathing?

Hot bathing is a time-honoured practice that has been embraced across various cultures for its profound wellness benefits. Whether it’s soaking in a Japanese onsen, relaxing in a Turkish hammam or enjoying a hot tub at home, the act of immersing oneself in warm water is more than just a cleaning chore – it’s a tried and tested practice to enhance physical and mental care. The warmth of the water helps to relax muscles, ease tension and improve circulation, offering a sanctuary for rejuvenation. Beyond its physical benefits, hot bathing can also be a deeply calming experience, reducing stress and promoting mental clarity. Whether you’re looking to unwind after a long day, soothe sore muscles or simply find a moment of quietness, hot bathing offers a versatile and accessible way to enhance your health.

Why hot bathing is good for you

Research indicates that Hot bathing speeds recovery and reduces pain. Regular soaking can also lift mood, improve stress responses and enhance circulation.

Helps pain relief & muscle recovery

Focus area: Recovery (Impact rating: High)

More energy, less fatigue

Focus area: Vitality (Impact rating: Medium)

People who love hot bathing

Princess Diana

Person

Keanu Reeves

Actor

Andy Murray

Sports

Sherlock Holmes (BBC’s Sherlock)

TV Show

Want a closer look at hot bathing?

Ways to try it, what to expect, and how to stay safe. Read on!

Ready for a warm, soothing soak? Before you settle in, there are some important considerations to explore. Take a look through the different styles and other essential information on hot bathing so that you can fully enjoy this relaxing activity.

Common styles

Thermal hot springs

Spas and recovery centres

Private bath at home

Public pools and aquatic centres

Safety

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Listen to your body, start gradually and practise with care to minimise risks. If you are pregnant or have a health condition, we recommend consulting with your healthcare provider.

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Ensure the water temperature is not too hot to avoid burns or overheating.

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Limit your time in the hot bath to the minimum recommended duration.

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Stay hydrated.

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Use caution when entering and exiting the bath.

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Do not bathe under the influence of alcohol or drugs.

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Exit immediately if you feel lightheaded, dizzy or unwell.

What you might experience

🤔

"Is this really going to be as relaxing as they say?"

😊

"This warmth feels amazing!"

😬

"Am I staying in too long?"

😌

"This is more peaceful than I expected."

😊

"I feel completely relaxed!"

Start today
  • • Open our free app for step-by-step support. You’ll get guides that help you start and stick with it. You don’t need to be a pro, just jump in and give it a go.
  • • You’ll also find other activities, with suggestions that match what’s most useful to you right now. Less thinking, more doing.
  • • Track what you do, make gains, and adjust as you go.

Explore your options

Whether you go it alone, join a group, or work 1:1 with a teacher, we’ve laid out what each path can look like.

Compare

Recommendation for first-timer

Availability

Average cost per session

Special equipment required

Potential for socialisation & community

Safety & skill building

Space or privacy required

Ease of scheduling

Setup time

Active practice time

Unexpected advantages

Ancestry, history, facts and other trivia

In the 16th century, hot bathing became less common in Europe due to concerns about spreading disease.

Some cultures, like in Russia, use steam baths (banya) followed by a cold plunge to refresh the body.

The earliest known hot tubs were used by the Ancient Greeks and Japanese as early as 500 B.C.

The natural hot springs of Iceland have been a bathing spot for over 1,000 years.

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Academic research we rate

The Thermal Effects of Water Immersion on Health Outcomes: An Integrative Review

An, J., Lee, I., & Yi, Y. (2019). The Thermal Effects of Water Immersion on Health Outcomes: An Integrative Review. International Journal of Environmental Research and Public Health, 16(7), 1280. https://doi.org/10.3390/ijerph16071280

Effects of balneotherapy and spa therapy on levels of cortisol as a stress biomarker: a systematic review

Antonelli, M., & Donelli, D. (2018). Effects of balneotherapy and spa therapy on levels of cortisol as a stress biomarker: a systematic review. International Journal of Biometeorology, 62(6), 913–924. https://doi.org/10.1007/s00484-018-1504-8

Acute and chronic effects of hot water immersion on inflammation and metabolism in sedentary, overweight adults

Hoekstra, S. P., Bishop, N. C., Faulkner, S. H., Bailey, S. J., & Leicht, C. A. (2018). Acute and chronic effects of hot water immersion on inflammation and metabolism in sedentary, overweight adults. Journal of Applied Physiology, 125(6), 2008–2018. https://doi.org/10.1152/japplphysiol.00407.2018

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7 research pieces

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