If you’ve been searching for an alternative way to stay fit, one solution may surprise you: your hot tub. Yes, you read that right. A luxurious home spa isn’t just for relaxation anymore.

Regularly submerging yourself in a hot tub may help you lose extra weight, so long as you’re eating healthy and exercising on a daily basis. While seated in the hot water, your body is forced to work harder in order to maintain a normal resting internal temperature. While you may not notice any physical changes on the surface, your body is hard at work producing heat shock proteins, which accelerate the body’s ability to burn fat. 

Learn more about how soaking in your hot tub could help you get in shape for summer.

Hot Tub Therapy & Weight Loss

A hot tub is not just a luxurious backyard extra. It can become an intelligent addition to a healthy lifestyle and even your weight loss journey. Hot tub therapy, or hydrotherapy, aids in calorie burn, enhances metabolism, and even serves as a stress-busting escape. With a combination of spa relaxation and weight management, it's no surprise that hot tubs are seen as more than just relaxation stations.

Moreover, fitness and health experts have been nodding to hot tub workouts and aquatic therapy for weight loss. Since the water provides natural resistance, it paves the way for various workouts that are kinder on the joints. All this, combined with the detoxifying effects of hot water immersion and improved circulation from hot tub use, can create a conducive environment for weight loss.

Remember, these benefits work best when complemented with a balanced diet, other forms of exercise, and a positive mindset. By integrating these elements, achieving your weight loss goals could be as relaxing as a soothing soak in a hot tub.

The Indirect Benefits of Hot Tubs on Weight Loss

Hot tubs are potent catalysts in maintaining your wellness, optimizing your health, and indirectly contributing to your weight loss journey. The benefits range from boosting your metabolism to promoting cardiovascular health to stress reduction. In other words, the best hot tubs are not only luxuries, but they also offer benefits to everyone. 

Increased Metabolism

Unsurprisingly, soaking in a hot tub differs from hitting the treadmill, but it has its perks. One of these is a temporary boost in metabolism, thanks to passive heating, or the process of raising the body temperature without physical exertion. This improves your circulation, speeding up your metabolic processes. Though the effect is transient, it burns more calories than sitting.

Cardiovascular Health & Calorie Burning

Hot tubs may not be the prime calorie-burning machines. Still, they offer an environment that stimulates some level of physical exertion. Here's how: Immersion in hot water augments your heart rate, akin to the response during mild exercise. Though modest, this hike in heart rate is a hot tub weight loss benefit you might want to consider.

Water Resistance

While losing weight in hot tubs is more about passive heating and less about rigorous workouts, there are ways to maximize its fitness benefits. The resistance water provides makes low-impact spa water exercises effective. They engage your muscles without straining the joints, making them an inclusive workout routine for people with mobility issues.

Blood Sugar Management

Hot tub use may have some indirect benefits for blood sugar levels, particularly if you have diabetes or are at risk of developing diabetes. While hot tub use itself does not directly lower blood sugar levels, it can contribute to your overall stress reduction and relaxation, which may have positive effects on your blood sugar management.

Muscle Recovery & Relaxation

Your muscles need downtime to heal and rejuvenate after intense workouts. This is where hot tubs can play the role of a recovery aid. The warm water eases muscular tension, promoting quicker muscle recovery, and improves your blood circulation, sending oxygen and nutrients to your tissues to assist with their repair.

Stress Reduction

Hot tub use can lower your cortisol levels due to the combination of heat, buoyancy, and massage-like effects, which promote relaxation and stress relief. Elevated cortisol levels, often associated with stress, can contribute to weight gain and fat storage, particularly around your abdomen.

Sleep Improvement

Hot tub sessions for fitness can also improve your sleep quality. A restored sleep routine positively impacts your weight management efforts by supporting a healthy lifestyle. Sleep allows your body adequate time to recover from exercise, keeps your stress hormones in check, and supports your immune system.

Tips for Using a Hot Tub for Weight Loss

Here are a few things to keep in mind if you’re focused on reaping the weight loss benefits of hot tub use.

  • Maintain the optimal water temperature. The warmer the water, the more your metabolism will benefit from passive heating. Keep in mind, the Consumer Product Safety Commission (CPSC) recommends you never exceed 104F.
  • Incorporate water exercises. Water provides natural resistance that engages multiple muscle groups and provides a mini workout session. As a part of your hot tub workout routines, you could include stretches, leg lifts, and bicycle movements.
  • Stay hydrated. Staying hydrated is important throughout all your hot tub sessions for fitness, considering our bodies tend to sweat more in hot water. Drinking water before, during, and after your hot tub session can help prevent dehydration.
  • Be consistent. Like any fitness routine, seeing the benefits of hydrotherapy for calorie burn requires regular use. Establish a schedule that suits you and stick to it.
  • Practice safety first. Understand the potential risks of hot water workouts, such as dehydration, heat exhaustion, and heart strain. Be aware of symptoms like dizziness, nausea, fatigue, excessive sweat, and rapid heartbeat, and seek help if necessary.

Precautions to Consider

In exploring the potential benefits of hot tubs for weight loss, you must focus on the precautions, too.

  • Consult a doctor. Before including hot tub sessions for fitness into your routine, it's best to consult your doctor. This is especially true if you suffer from any pre-existing medical conditions. Spa water exercises can be therapeutic, but understanding the impact on your individual health condition is critical.
  • Avoid overheating. Balancing your body temperature while leveraging the hot tub metabolism boost is crucial. Overheating can lead to dizziness, nausea, or even fainting spells. Keep in touch with your body signals and ensure that your hot tub sessions are comfortable and don’t lead to discomfort.
  • Limit your time. An optimal session is generally around 15-20 minutes, and you should restrict your hot tub use to no more than 30 minutes total. Longer use may have negative health benefits or leave you feeling lethargic.

Frequently Asked Questions

Can hot tubs aid in weight loss?

Yes, hot tubs can assist in weight loss as part of a balanced routine that includes a healthy diet and regular exercise. Hydrotherapy can boost your metabolism and burn calories. However, it's crucial to establish the right balance to avoid potential health risks like overheating.

Should I consult a doctor before using a hot tub?

Absolutely. Before incorporating hot tub usage into your weight loss plan, consult your healthcare provider, especially if you have any pre-existing medical conditions. This will better ensure the safety and effectiveness of your hot tub sessions.

How can I prevent overheating in a hot tub?

To prevent overheating and associated health risks like dizziness or nausea, manage your time in the tub while balancing your body temperature. A safe usage duration for an adult is usually between 15 and 30 minutes, depending on the water temperature. The CPSC recommends a temperature of 100F for healthy adults, not to exceed 104F.

Can hot tubs help with inflammation?

The heat from hot tubs can help reduce swelling and fluid buildup in your tissues, which are common characteristics of inflammation. This can improve your joint flexibility and mobility, and potentially even improve symptoms of arthritis.

April 09, 2024 — andrei newman