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Outdoor Hot Tubs and Physical Wellness: Circulation, Pain Relief, and Recovery
At the Crossroads of Hydrotherapy: How Hot Water and Improved Circulation Can Decrease Inflammation
You can achieve three synergistic therapeutic benefits by using an outdoor hot tub. Hot water breaks down C-reactive protein—a marker of inflammation—by better distributing oxygen through the blood and increasing circulation by 40% due to the blood vessels expanding. Hydrostatic pressure also works to decrease inflammation by compressing tissues to decrease edema, and buoyancy takes the gravitational stress off the joints by 90%. These benefits combined promote inflammation and improve function of the cardiovascular system all around the body in as little as 15 minutes.
Evidence-Based Pain Management for Arthritis, Back Pain, and Fibromyalgia
For these three chronic musculoskeletal conditions, hydrotherapy helps:
Arthritis: Reduces stiffness in the joints by 25% and helps regain mobility with movement assistance through water.
Back Pain: Discomfort caused by the hydrostatic pressure compressing the spinal discs is eliminated through movement and spasms with the use of focused jets.
Fibromyalgia: Regulates the nervous system through heat to lessen pain from infections.
A recent study published in 2023, evaluating 27 studies, confirmed hydrotherapy is far superior to all land-based forms of exercise for pain relief, especially when used regularly.
Muscle Recovery for Athletes and Active Adults
There are two major ways post-exercise hot tub immersion improves recovery for muscles. The first is through the amount of blood flow and oxygen carried to the muscles through blood which is now dispersed and relaxed due to the cutting of lactic acid. The second is the relaxation of the muscle once again, this time due to the healing of the fibers, and again, through the improved flexibility of the muscles which now feel less sore. Hydrotherapy allows elite athletes to recover 22% faster than using any other passive form of recovery (Sports Medicine Review, 2022). The benefits of heat, buoyancy, and massage through jets also helps sustain the same training intensity by preventing micro-tear builds up.
Outdoor Hot Tubs and Mental Health: Stress and Anxiety Relief
Effects of Cortisol and the Parasympathetic Nervous System when Soaking in Outdoor Hot Tubs
Outdoor hot tubs that maintain a temperature of 38-40 degrees Celsius can activate the parasympathetic nervous system. This can lead to a reduction in heart rate by 8-12 beats per minute and a decrease in cortisol levels by 20-30%. From a parasympathetic “rest-and-digest” state that is aided by the buoyancy effect, which reduces physical strain by up to 90% and the “fight or flight” state, this shift has been shown in clinical evidence to decrease levels of anxiety and promote the production of the GABA neurotransmitter, which is calming and reduces excitation, when used in 20 minute sessions 3 times per week. The use of the outdoor hot tub can combine the effects of warmth, weightlessness, and a gentle massage, having a significant neurochemical reset to improve mental health and well-being.
Combined effect of Nature and Hydrotherapy
The use of an outdoor hot tub in a natural setting has been shown to decrease anxiety and improve mental wellbeing to a greater extent than the use of an indoor hot tub. The outdoor setting of the tub provides a contrast of warm water and cool air, which brings and increases awareness to the body and emotions.
Outdoor Hot Tubs, Sleep Enhancement, Circadian Rhythm Synchronization, and Core Body Temperature
The use of an outdoor hot tub utilizes the natural function of body temperature management to aid in helping a user get to sleep faster and improve sleep quality.
Core Body Temperature Drop Post Soak, Melatonin Release and Sleep Onset
Body temperature rises when you soak, but the quick cooldown that happens after soaks, mimics the body's natural drop in temperature right before sleep, which signals the pineal gland to release melatonin. Melatonin is the hormone that regulates the body's circadian rhythm, and helps you fall asleep and stay in restorative sleep. Soaking sessions should be scheduled 1 to 2 hours before you plan to sleep the most to take advantage of the cooling effect, which aligns with the time melatonin is secreted the most. The effect is even more amplified when the warm water contrasts with the cooler surrounding air, which is why outdoor hot tubs are the best for this.
Year-Round Hot Tub Use
Being able to use the hot tub year round helps with physical recovery and mental resilience, and also helps you sleep more easily. It also lessens the costs that are associated with the operation of a hot tub. Here are a couple of strategies to maximize your hot tub use year round:
Using dense foam for insulation will help you lose less heat during the winter.
Using hot tub covers will help you save up to 60% of your energy usage when the hot tub is not in use (Energy Star, 2023)
Heat the hot tub during off peak hours of the day for an even lower energy bill.
Maintaining the hot tub by changing the filters once a month helps balance the chemicals and allows the water to circulate easily.
These strategies are designed to help increase the use of the hot tub even during the winter and help maximize its flexibility in usage year-round.
Frequently Asked Questions (FAQ)
Q: How can an outdoor hot tub improve circulation?
A: Regular hot tub use can improve circulation as the heat causes a vascular response of vasodilation of the blood vessels in the periphery, reducing inflammation and enabling a more efficient transport of oxygen throughout the system.
Q: Is hydrotherapy good for chronic pain?
A: Absolutely, the warm water provides hydrostatic pressure which reduces pain associated with injuries and inflammation, as well as reducing fibromyalgia symptoms, arthritic symptoms as well as back pain by reducing stiffness and muscle tension as well as reducing the response of the healing nerves.
Q: How many times should I use my hot tub in a week to keep healthy, mentally?
A: Stress and anxiety can be benefit if the user soaks in the hot tub for 20 minutes three times a week as the hot tub activates the parasympathetic nervous system and reduces cortisol levels.
Q: When should I use my outdoor hot tub to get the best and most beneficial sleep?
A: The optimal time for a hot tub soak to improve sleep is 1 to 2 hours before bed.
Q: How do I best care for my hot tubs, to keep using it every day of the year?
A: Other than routine maintenance, the best practices for efficiency and sustainability over time include enhancing insulation, reducing heat loss with thermal covers, off-peak hour heating use, and a scheduled monthly filtering.