Traditional Finnish saunas have long been hailed as the gold standard of heat therapy, but a new study has revealed the hidden benefits of the humble hot tub.
For years, saunas have been the reigning queens of recovery rituals, praised for their detoxifying sweat sessions, calming vibes and impressive health perks.
From wood-panelled retreats to sleek infrared booths, the dry heat experience has become a benchmark for wellness and relaxation.
But now, new research is shifting the spotlight to hot tubs — and what it reveals might make you rethink your next wellness ritual.
Read more: 5 best affordable saunas in London — starting from £9.50
What did the study reveal about hot tubs?
Researchers at the Bowerman Sports Science Center at the University of Oregon compared three common forms of heat therapy: traditional dry saunas, far-infrared saunas and hot water immersion (aka your garden hot tub). The aim was to explore how each method influenced core temperature, cardiovascular health, inflammation and immune function.
Surprisingly, hot tubs came out on top.
“Hot water immersion was the most impactful in increasing core body temperature, which is the main stimulus for these subsequent responses,” explains lead author Jessica Atencio, a doctoral student in Human Physiology.
The study, which involved 20 healthy, active young adults, found that while all three therapies raised internal heat levels, hot tubs triggered the most significant physiological shifts — including increased blood flow, enhanced heat tolerance, reduced blood pressure and heightened immune activity.
“Hot water immersion gives you the most robust changes in core temperature because you can’t effectively dissipate heat,” Jessica adds. “And just the force of blood moving through your vessels is beneficial for your vascular health.”
Dr Babak Ashrafi from Superdrug Online Doctor agrees, noting that the warmth of the water enhances circulation and helps vital nutrients reach tissues more efficiently. “That can make a real difference for how effectively your immune system responds,” they add.
Read more: “I swapped the pub for a communal sauna and ice bath”
What are the other health benefits of hot tubs?
Hot tubs offer many of the same perks as saunas, such as muscle recovery and stress-relief, but the added buoyancy of water reduces pressure on joints, and the jets deliver a gentle massage.
“Hot tubs excel in the field of muscle and joint relaxation,” adds Kristy Thomas, physician at Prowise Healthcare. “They loosen inflammation, muscle aches and joint stiffness — which is why they’re particularly effective for arthritis or after muscular strains.”
This combination of thermal and hydrotherapy makes hot tubs a powerful tool not just for recovery, but also for boosting cardiovascular health and immune function.
Additionally, Natasha Tavares, certified personal trainer at Muscle Booster explains: “Continued use of saunas and hot tubs can also support weight management due to it increasing the body’s metabolic rate.”
Research has found that an hour-long soak in hot water has similar anti-inflammatory and blood sugar responses as an hour of moderate physical activity.
Natasha explains: “This is because heat shock proteins are activated when your body temperature spikes, and raised levels of these proteins may help the function of insulin and improve blood sugar control.”
She added that a 2024 study by the University of Portsmouth showed that hot tub use may also improve insulin effectiveness, heart health and lower blood pressure in people with type 2 diabetes.
Read more: I tried a cold sauna and was amazed by the benefits
What are the health benefits of saunas?
While hot tubs may offer more intense physiological effects, saunas still hold their own — especially for those seeking mindfulness and good heart health.
“Sitting in a sauna for 15-20 minutes raises your core body temperature, which prompts your blood vessels to dilate and your heart rate to increase, mimicking what happens during moderate exercise,” explains Dr Ashrafi. “Regular use can help lower blood pressure and improve overall heart health.”
Beyond the physical, the meditative and cultural aspects of sauna use shouldn’t be underestimated. “Saunas can be a very peaceful, sometimes religious, sometimes cultural and sometimes social experience,” adds Chris Minson, the study lab’s director. “And those aspects are critically important to overall health.”
Kristy notes that saunas are especially good for detoxification and cardiovascular wellness: “They stimulate perspiration, improve circulation and reduce the risk of stroke when used regularly. Saunas also require less maintenance, making them a convenient choice for consistent self-care.”
Additionally, wellness expert Brian Clarke from UK Saunas and Ice Baths previously revealed to L360 that saunas can help relieve common menopause symptoms, including fighting hot flushes, weight management and restoring skin elasticity.
Read more: 5 best affordable spas in London under £150 for 2025
Should you choose a hot tub or sauna?
Ultimately, it depends on your personal needs.
“If you’re focused on cardiovascular health, detoxing or just love the dry heat, a sauna might be the better choice,” says Dr Ashrafi. “But if you’re dealing with sore joints, chronic pain, or want something physically relaxing, a hot tub is probably a better fit — especially with the added hydrotherapy benefits.”
His advice is to try both and see how your body responds. “The best choice is the one that leaves you feeling better afterwards.”
Jessica seems to agree, explaining that both heat therapies see a benefit, and so encouraging non-active people to do at least one of them. “We always say that exercise is the primary nonpharmacological treatment that people should be doing to promote health, but some people can’t or just won’t exercise,” Jessica says. “Heat therapy is good supplementation.”
Please check with your doctor before starting any heat-based wellness practice — especially if you’re managing heart conditions, you’re pregnant or you have heat sensitivity.
Best affordable at-home hot tubs
Keen to bring the benefits of hot tubs to your home? Below are L360’s top picks for your garden:
Lay-Z-Spa Miami AirJet Inflatable Hot Tub Spa
This top-selling inflatable hot tub is ideal for two to four people, blending comfort with convenience.
The massage system surrounds you with a soothing bubble wrap, while the rapid heating pump takes water up to a blissful 40C — and does so efficiently, thanks to an energy‑saving timer and Freeze Shield tech.
Set up is tool‑free and takes just minutes, making it ready for next‑level relaxation fast.
Oh, and did we mention it’s under £400?
Wave Spas Sorrento 6 Seater Black Drop Stitch Inflatable Hot Tub Spa
Add a touch of luxe to your garden with this option from Wave Spas.
With a striking black marble finish and sturdy 10cm thick drop-stitch walls, it blends modern style with serious comfort for four to six people.
The 120-massaging air bubble system delivers a relaxing massage, while the user-friendly control panel lets you set the temperature up to 40C with ease.
Quick to set up and heat, it’s the perfect choice for hassle-free, on-demand outdoor indulgence.
Buy from Homebase for £481.02.
MSpa Oslo 4-6 Person Plug & Play Portable Hot Tub
A more luxury find, this stylish and energy-efficient plug & play hot tub is made for four to six people.
Its modular design mimics the look and feel of a rigid acrylic spa — without the need for plumbing or professional installation.
With six hydrotherapy jets, wi-fi control and a buckle spa cover included, it’s ideal for those craving easy DIY relaxation.
Feature image: Freepik
