A new study from the University of Oregon’s Bowerman Sports Science Center suggests hot tubs could provide more significant health benefits than traditional dry heat saunas or far-infrared saunas. The research, which compared the physiological effects of the three passive heating methods, found that hot water immersion leads to more pronounced changes in the body.
Led by doctoral student Jessica Atencio, the study is the first to directly compare acute responses to the three common heat therapies. Published in June in the American Journal of Physiology, it monitored 20 young, regularly exercising adults (10 men and 10 women, aged 20–28) for changes in core body temperature, blood pressure, heart rate, cardiac output, immune cell activity, and inflammation biomarkers before, during, and after each heat exposure.
The results showed hot tubs were most effective at raising core body temperature—a key driver of health benefits like lowered blood pressure, enhanced immune function, and improved heat stress response, with effects lasting beyond the heating session itself. Hot water immersion also triggered a notable inflammatory response, measured via immune signaling molecules called cytokines, which was not observed with saunas.
Atencio explained that water submergence limits the body’s ability to cool down through sweating, unlike saunas where air contact aids heat dissipation. “When you’re in water, sweat mechanisms aren’t efficient, so core temperature rises more robustly,” she said.
Christopher Minson, a professor with over two decades of heat therapy research, emphasized that moderate, repeated heat exposure aligns with better health. While regular exercise offers similar or greater benefits, heat therapy can be a valuable alternative for those unable or unwilling to exercise. “It can be a peaceful, cultural, or social experience, and those aspects contribute to its benefits,” he noted.
Minson advised consulting a healthcare provider before starting heat therapy to ensure safety. For many, he added, it could serve as a useful supplement to exercise, supporting health in both physical and holistic ways.
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