Can Hot Tubs Lower High Blood Pressure?

Cold plunging is all the rage right now, and for good reason, it certainly has its benefits.

But, many people struggle to embrace the cold (and it does have it’s limitations).

What about hot-water immersions (HWI) or hot tubs, do they offer similar health benefits?

Absolutely. Im fact, hot tubs may offer superior overall and long-term benefits compared to cold water immersion.

It’s also a much more enjoyable strategy way to get health and performance benefits.

In this article, let’s explore how hot tubs can help to lower high blood pressure.

Hot Tubs for High Blood Pressure

Today, nearly half the population in America is struggling with hypertension or high blood pressure.

If you’re overweight, out of shape, or struggling with high blood sugars the changes are you also have high blood pressure, which puts you at greater risk of heart attack and stroke

(Sadly, most people don’t know it. This is why hypertension is called the ‘silent’ killer).

What does the science say?

Research in people with type-2 diaebtes (T2D) who regularly engaged in HWI (hot tubs) multiple times per week experienced a significant lowering of systolic blood pressure (by 10-point or 10mmHg, an effect the study author’s noted was on par with medications). They also saw improvements in cardiac output and stroke volume (big win).

Even short-term exposure to hot tubs can provide benefit. A recent acute study found a single bout of HWI (20 minute) reduced blood pressure by 7 points (7 mmHg) 24-hours after the session.

Hot-water immersion also shows potential as a strategy to combat chronic low-grade inflammation, a common symptom in people struggling with high blood pressure, blood sugars and/or weight gain.

How Does it Work for Blood Pressure?

Hot-water immersion primarily exerts its effects via dilating blood vessels. When blood vessels dilate, your body needs to increase cardiac output to maintain your blood pressure, and does so, by increasing stroke volume ot the amount of blood you heart can pump with each beat.  

The effects are actually comparable to what happens when you exercise. It’s a great way to add more beneficial ‘stress’ to your body without negatively impacting your joints. (Or for individuals who can’t train due to injury).

What Is the Protocol?

The research on hot-water immersion (HWI) typically uses temperatures between 38–40°C (100–104°F) for a duration of 10-20 minutes.

When starting out, it’s best to keep the sessions closer to the 10-minute mark and build up the time as you go. Also, always try and have buddy or partner until you’re comfortable with the temperature.

To Sum Up

Everybody loves a hot tub. It’s enjoyable and easy to add into your routine. It’s also a valuable tool for improving blood pressure (and a number of other health benefits I’ll cover in future posts).