Sauna vs Hot Tub: Which Heat Therapy Is Best?

Introduction to Sauna vs Hot Tub

After a long, hectic day, there’s nothing better than finding a way to truly relax and recharge. If you’re looking for that ultimate unwind, heat therapy could be just what you need. And when it comes to relaxation and health benefits, both saunas and hot tubs offer unique perks. From the intensive heat of saunas to the massaging jets of hot tubs, each method brings its own unique approach to melting away stress and soothing tired muscles. But how do you know which is better for you?

In this guide, we’ll explore the benefits of both saunas and hot tubs, covering everything from stress relief and muscle recovery to potential health impacts like improved circulation and detoxification. We’ll also break down their key differences, helping you make an informed choice considering lifestyle, health goals, and budget.

Ready? Let’s find the perfect way for you to recharge and destress!

How do Hot Tubs and Saunas Work?

Here’s a quick breakdown of how these heat therapy options actually work. While both deliver therapeutic heat to your body, they do so in distinctly different ways.

Hot tubs, which are also known as spas or jacuzzis, use heated water (typically between 100-104°F) combined with jets to create a therapeutic environment. The combination of warm water immersion and massaging jets helps relax your muscles and joints. You'll find different types of hot tubs:

• Portable Hot Tubs: Ones that are easily set up and broken down so they can be moved and installed almost anywhere.
• In-ground Hot Tubs: Tubs that are permanently installed, often as part of a pool setup.
• Above-Ground Hot Tubs: The most common type, these standalone structures generally sit above ground, typically accommodating 4–8 people. 
• Swim Spas: which are larger models that combine hot tub features with a swimming area for exercise.

Saunas use dry or humid heat, with temperatures ranging from 150–195°F. They warm the air to elevate your body temperature, promoting sweating and relaxation. Common types include:

• Traditional Finnish Saunas:  Use wood-burning or electric heaters to produce intense, dry heat.
• Steam Saunas (or steam rooms): Traditional steam saunas deliver moist heat through steam, providing a humid experience that’s gentler on the respiratory system.
• Infrared Saunas: Infrared saunas come in far infrared or full spectrum (with mid, near, and far infrared) options, and rely on infrared panels to heat the body directly rather than the surrounding air, offering a gentler warmth.

Later, we'll share an in-depth look at the differences between saunas and hot tubs. For now, et's explore what these two popular heat therapies have in common. 

Similarities Between Hot Tubs and Saunas

While they deliver their warmth differently, both methods share the same core ability to trigger positive responses in your body. Below, we’ll explore the positive effects that both hot tubs and saunas can have on your health.

Improved Circulation

When you’re soaking in that warm water or sitting in a heated sauna, the heat causes your blood vessels to expand [4]. Better circulation means more oxygen-rich blood reaching every part of your body, helping to ease muscle tension and speed up recovery for any sore or injured tissues. When we discuss the other benefits of sauna vs hot tub, you’ll discover why this is extremely helpful. Also note that heat therapy increases heart rate, and this can benefit circulation but may strain those with heart conditions. 

Stress Relief

Both hot tubs and saunas help reduce stress by relaxing muscle tension and lowering blood pressure. Whether through the dry heat of saunas or the warm water immersion in hot tubs, the rise in core body temperature can calm the nervous system, reducing cortisol levels and promoting a sense of calm.  This stress-relief benefit was found to be sustained over time, especially with consistent use [2].

Improved Sleep Quality

Regular sauna use and hot tub sessions can promote better sleep by helping your body relax before going to bed. The increase in blood circulation and the muscle relaxation achieved through these therapies can make it easier to fall asleep and stay asleep. Additionally, a hot tub’s water temperature or a sauna’s high temperatures help elevate core body temperature, leading to natural drowsiness as it cools post-session.

Pain Reduction and Post-Workout Recovery

Heat therapy is a well-known remedy for joint and muscle pain. Hot tubs, with their therapeutic water jets, and saunas, especially infrared saunas, can ease muscle soreness and relieve joint pain by improving blood flow to sore muscles [3]. Regular sessions can be particularly beneficial for chronic conditions like arthritis.

Going in a hot tub or a sauna after a workout is a great way to reduce muscle soreness and promote muscle recovery. Whether it’s the hydrotherapy benefits of a hot tub or the heat shock proteins activated in a sauna, both options support recovery by relaxing muscles and reducing inflammation in sore tissues.

Detoxification and Skin Health

Through sweating, both saunas and hot tubs aid in detoxification. Sweating helps remove heavy metals and other toxins from the body, a process intensified in a sauna due to the high temperatures [1].  

Exposure to high temperatures and sweating can lead to clearer, more radiant skin by flushing out impurities from pores. In both hot tubs and traditional saunas, the heat may open up the skin’s pores, promoting water loss and expelling dirt and toxins for a refreshed appearance. However, further studies are needed to confirm these effects conclusively.

Mental Health Benefits

Both saunas and hot tubs are effective for mood improvement.  By helping tone down stress and promoting relaxation, these can lead to enhanced mental well-being. The relaxation induced by consistent use of hot tubs and regular sauna sessions is linked to lower heart rate and decreased anxiety, making them valuable for mental health.

Cardiovascular Health

Saunas and hot tubs both contribute to cardiovascular health. Studies, including research from Harvard Medical School, suggest that regular heat exposure can reduce the risk of getting cardiovascular disease by improving heart health and blood pressure regulation. The gentle cardiovascular workout achieved in a sauna or hot tub session can lower the risk of heart attacks over time.

Immune System Boost

Heat therapy helps bolster immune system defenses by increasing white blood cell production. Regular sauna or hot tub use supports the immune system, which is especially important for people with chronic conditions or those who experience frequent colds and infections.

Differences Between Hot Tubs and Saunas

While hot tubs and saunas share some benefits, they differ in several key aspects. Let’s explore their distinctions across various categories to help you decide which might be best for you.

Aesthetics and Design

Hot tubs are designed as water-filled tubs with jets for hydrotherapy, typically set up for immersion. They vary in style, from portable options to in-ground installations that blend into pools or outdoor setups. In contrast, saunas are enclosed rooms, constructed primarily from wood, designed for dry or steam heat exposure, with options like traditional saunas and infrared saunas. 

Heat Delivery Method

As we’ve previously mentioned, hot tubs use heated water (generally between 100-104°F) to warm the body and often incorporate massaging jets for added therapeutic benefits. Saunas, on the other hand, provide heat through air or infrared light. Traditional saunas rely on high temperatures (150–195°F) in a dry environment, while steam rooms offer a moist, lower-heat option. Infrared saunas deliver gentle warmth directly to the body using infrared light, which doesn’t heat the surrounding air as much as traditional methods.

For a deeper dive into the perks of using infrared saunas, you can check out these 10 Infrared Sauna Benefits for Health and Recovery. 

Maintenance and Upkeep

Hot tubs typically require frequent water changes, chemical balancing, and regular cleaning of filters to maintain safe water quality. Saunas, being air-based, generally require less maintenance, with occasional cleaning and inspections for the heating elements, especially in infrared models, to ensure they are functioning properly.

Health Impact and Tolerability

Hot tubs are often more suitable for longer sessions as the temperature is lower and more tolerable over extended periods. Saunas, particularly those using dry heat, may induce more intense sweating over shorter periods, which can be beneficial but may require caution for individuals sensitive to high temperatures. Saunas generally induce more rapid and significant sweating, which can have greater effects on detoxification and cardiovascular strain.

Cost and Installation

Installing a hot tub can be a hefty investment, especially for in-ground models that may require additional plumbing, a stable water source, and proper drainage systems. The initial cost includes the price of the unit and any landscaping or structural work for setup. Portable hot tubs are less costly and easier to install but still require regular maintenance, such as water changes, chemical balancing, and filter cleaning. Operational costs can also add up due to water heating and maintenance supplies, which increase with frequent use.

Saunas, particularly traditional and infrared models, vary widely in price based on size, features, and design. Installation can be simpler than hot tubs, as they do not require plumbing. However, certain models, like traditional Finnish saunas, may require dedicated electrical setups, which can add to the installation cost. Infrared saunas tend to have lower operational costs due to their efficient energy use and minimal maintenance needs. Regular cleaning and occasional inspections for heating elements ensure safe, long-lasting performance.

Social and Therapeutic Experience

Hot tubs are often designed for multiple people, making them a popular choice for social relaxation and hydrotherapy. Saunas can also be used socially but usually accommodate fewer people and offer a more solitary, reflective experience.

The therapeutic benefits of hot tubs come from the water’s buoyancy, which relieves joint stress, whereas saunas provide a more intense sweat-based detoxifying experience, suitable for those seeking a more immersive heat exposure.

These differences might help you decide which option aligns best with your preferences for relaxation, health benefits, and lifestyle. Whether you’re looking for the soothing immersion of a hot tub or the invigorating heat of a sauna, understanding these distinctions will guide you to your ideal choice for relaxation and wellness.

Specific Benefits of Saunas vs Hot Tubs

While both saunas and hot tubs offer impressive health benefits, each has its own unique advantages that might make one a better choice depending on your specific health goals. Let's explore what makes each option special.

Unique Benefits of Hot Tubs

• Hydrotherapy: Hot tubs uniquely offer hydrotherapy, which combines warm water immersion with massaging jets. This water-based therapy provides targeted relief for muscle tension, joint pain, and relaxation, which saunas cannot replicate due to the absence of water and massage jets.
• Buoyancy and Joint Relief: The buoyancy in a hot tub reduces weight and pressure on bones and joints. Though saunas also help with joint pain, they lack the water-based environment necessary to provide this weightless experience, which helps relieve joint stress without any impact.
• Enhanced Bone Health: The buoyancy of water in a hot tub reduces pressure on bones and joints, providing a safe environment for individuals with osteoporosis or other bone health concerns. This weightless effect can help relieve joint stress and promote mobility without putting strain on fragile areas.
• Improved Digestion: Warm water immersion can stimulate digestive functions by promoting blood flow to the abdominal organs. This increased circulation may aid in digestion and help relieve symptoms of digestive discomfort, such as bloating or cramps.

Unique Benefits of Saunas

• Improved Lung Function: Regular sauna use, especially steam or infrared saunas, can benefit respiratory health by helping to open airways and reduce congestion. The heat and humidity in a sauna  are particularly helpful for individuals with certain respiratory conditions, as they can ease breathing and promote lung function.
• Enhanced Insulin Sensitivity: Saunas have been shown to improve insulin sensitivity, which can benefit those who are diabetic or have prediabetes. The high, dry heat from saunas affects metabolism and insulin response differently from the warm water immersion in hot tubs, which does not provide the same metabolic effects on blood sugar regulation.
• Relief from Chronic Fatigue: Saunas can provide significant relief for chronic fatigue due to the intense heat that encourages deep relaxation, releases endorphins, and reduces inflammation. Hot tubs, though relaxing, don’t reach the same high temperatures and lack the intense sweating effects, which are thought to contribute to relief from fatigue and increase energy levels post-session.
• Improved Endurance: Athletes and fitness enthusiasts may benefit from sauna use due to its positive impact on endurance. Saunas increase blood flow and stimulate the production of heat shock proteins, which can speed up muscle recovery and enhance physical performance over time.

Potential Risks and Precautions

Now that we know the benefits of heat therapy, particularly through using saunas and hot tubs, it’s essential to be mindful of safe usage. Here's a quick look at potential risks and who should take extra precautions.

Risks of Using Hot Tubs

• Bacterial Infections: Poor maintenance can lead to skin and respiratory infections from contaminated water.
• Overheating and Dehydration: High temperatures can cause dehydration, especially in pregnant women, children, and the elderly.
• Blood Pressure Drops: Hot water dilates blood vessels, which may cause dizziness or fainting.
• Heart and Blood Sugar Concerns: Individuals with heart conditions or diabetes should consult a doctor before frequent use.

Recommended Duration: Limit hot tub sessions to 15-30 minutes at 100°F (38°C) to prevent overheating.

Risks of Using Saunas

• Heat Exhaustion and Stroke: High temperatures can cause exhaustion or even heat stroke without adequate hydration.
• Respiratory Irritation: Dry air in saunas can irritate airways, especially for people with asthma. Steam saunas may be easier on the lungs.
• Increased Heart Rate: Sauna use can strain the cardiovascular system, so those with heart issues should be cautious.
• Risk of Fainting: Sudden blood pressure drops can increase fainting risk, especially with prolonged sessions.

Recommended Duration: Sauna sessions are best kept to 15-20 minutes, especially for beginners, to avoid overheating.

FAQs: Hot Tub vs Sauna

Are there age limits for using heat therapies?

Children and the elderly should use heat therapies with caution. Shorter exposure times and lower temperatures are recommended, and children should always be supervised.

Is there a difference in the experience between a hot tub and sauna?

Yes, hot tubs offer warm water immersion with massaging jets, which relax muscles, while saunas provide dry or humid heat to induce sweating and detoxification.

What do I need to do if I feel unwell while using heat therapy?

If you feel dizzy, nauseous, or uncomfortable, exit the hot tub or sauna immediately, hydrate with water, and rest in a cool area. Seek medical help if symptoms persist.

Sauna vs Hot Tub Conclusion: Which Is Best for You?

Whether you prefer the soothing water jets of a hot tub or the invigorating heat of a sauna, we’ve seen that each offers unique benefits for relaxation, muscle recovery, and health. Saunas are ideal for those seeking deep, sweat-induced detoxification and increased endurance, while hot tubs offer therapeutic water immersion that reduces joint strain and promotes relaxation.

Choosing between these options ultimately depends on your health goals, lifestyle, and preferences. If you’re ready to experience the transformative benefits of heat therapy, check out our infrared saunas and traditional saunas and find the perfect addition to your wellness routine. Invest in your health today!

References:

1. High Tech Health International. (2024, February 25). Detoxify or Die by Sherry Rogers, M.D. - High Tech Health International. Click Here to View This  Reference Article
2. Kamioka, H., Nakamura, Y., Yazaki, T., Uebaba, K., Mutoh, Y., Okada, S., & Takahashi, M. (2005). Comprehensive health education combining hot spa bathing and lifestyle education in middle-aged and elderly women: one-year follow-up on randomized controlled trial of three- and six-month interventions. Journal of Epidemiology, 16(1), 35–44. Click Here to View This  Reference Article 
3. Kukkonen-Harjula, K., & Kauppinen, K. (2006). Health effects and risks of sauna bathing. International Journal of Circumpolar Health, 65(3), 195–205. Click Here to View This Reference Article 
4. Ukai, T., Iso, H., Yamagishi, K., Saito, I., Kokubo, Y., Yatsuya, H., Muraki, I., Eshak, E. S., Sawada, N., & Tsugane, S. (2020). Habitual tub bathing and risks of incident coronary heart disease and stroke. Heart, 106(10), 732–737. Click Here to View This Reference Article