By Titilayo Kupoliyi
With rainy season comes damn cold weather.
Generally, condition below 20 degrees is cool, below 10 degrees is cold, and below zero degrees means that it will be icy outside as the water will freeze and it will feel very cold outside (Think Metric).
In Nigeria, during night time temperatures comes down to around 20 degrees celsius, but can also be chilly and get as low as 14 degrees.
It is therefore not unusual for people to go for hot baths.
Hot baths are a form of both hydrotherapy and passive body heating. They have been studied as a complementary treatment for several conditions, including low mood, poor sleep, and sore muscles.
Most studies define a hot bath as a soak in water that has a temperature between 104 and 108.5 degrees Fahrenheit (40 to 45.2 degrees Celsius), which is hotter than the water you normally use at home.
Many people enjoy winding down with a hot bath at the end of a long day.
Taking a hot bath is a great way to slow down and relax, particularly in colder weather.
However, the utility of hot baths transcends ameliorating the impact of cold weather.
And research shows that it can benefit your physical and mental health.
For centuries, people around the globe have explored the advantages of hydrotherapy.
This alternative treatment approach uses water to help address various conditions. And it includes different techniques, like using wet saunas and taking hot baths.
And the health benefits of hot baths have now been well researched.
Here are five science-backed excuses to enjoy a hot soak at the end of the day.
1. Baths soothe sore muscles and joints
Heat therapy can be an effective way to treat sore muscles. That’s because the heat expands blood vessels to allow better circulation. And better blood flow helps relax tight muscles and joints, which may ease pain.
Hot baths are a form of full-body heat therapy. They may alleviate muscle and joint pain related to conditions such as arthritis and fibromyalgia. Ongoing research shows that spa therapy methods, like warm whirlpool baths, can reduce pain and improve the quality of life for people with fibromyalgia, for instance.
2. Baths may support heart health
High blood pressure, if left untreated, can lead to serious health issues, including heart disease. So maintaining a healthy blood pressure is key to heart health.
Some research suggests that hot baths temporarily lower your blood pressure. One small study found that 60 minutes of partial immersion in hot water temporarily reduced participants’ blood pressure. And another study found a link between regular baths and a lower rate of coronary artery disease.
Just keep in mind that hot baths should not replace healthy lifestyle changes and traditional treatment methods for high blood pressure or other heart health concerns.
3. Baths can help relieve stress and fight depression
For many people, a hot bath is synonymous with stress relief, and for a good reason. The relaxing ritual can help you soak off the day’s worries and boost your mood. And research shows that opting for a bath over a shower could reduce tension, anger, anxiety, and depression.
In a small study, researchers looked at the effects of hot baths on people with depression and found that participants who took two baths a week felt less depressed after 4 weeks. There’s a need for further investigation, but ongoing research suggests that warm baths are a promising complementary treatment for depression.
4. Baths can help you get a better night’s sleep
If you have trouble sleeping, try taking a hot bath before bed. Studies have found that bathing in hot water for at least 10 minutes can improve sleep quality. Research also suggests that scheduling your bath for an hour or two before bed could help you fall asleep quicker.
5. Baths are convenient
Another great thing about hot baths is that they’re convenient. As long as you have access to a tub, you can enjoy the benefits of a warm soak. And if you don’t have a bathtub, you can try an alternative like a portable hot tub.
Are hot tubs a good alternative to baths?
Hot tubs are another form of hydrotherapy. Soaking in a hot tub can be a good alternative to taking a hot bath and can push your self-care routine to the next level. But talk to your healthcare provider first, especially if you are pregnant, have a heart condition, or have limited mobility.
Whirlpool baths, a type of hot tub, have a heating system to keep the water warm. Many include special features, including massage jets. So you might be able to reap the benefits of hydrotherapy and massage therapy such as better circulation, fewer aches and pains, and less stress — with one of these tubs.
Some people may have tubs with jets in their bathrooms at home. But traditionally, hot tubs are above ground, outdoors, and seat multiple people, which means you can make your warm soaks a social activity.
Make sure a hot tub is properly cleaned before you get in. This is a crucial step. Sitting in a dirty hot tub exposes you to bacteria-filled water, which can lead to:
- Hot tub rash
- Legionella disease
- Diarrhea (from cryptosporidiosis or other infections)
- Swimmer’s ear
You can use test strips to ensure that hot tub water has been disinfected. Remember to follow these and other best practices for hot tub safety, including showering before you get in the water and avoiding alcohol before and during a soak.
Are there risks to taking hot baths
Generally, taking a hot bath at home is a safe and pleasant practice to add to your self-care routine.But there are some potential risks you should know about.
Hot water can dry out your skin, especially in the winter. So people with skin conditions like eczema and psoriasis should avoid water temperatures that are too hot. And, in general, baths should be kept at a comfortable temperature to avoid overheating and scalding your skin.
There are other conditions that might also require special consideration. People who are pregnant, for example, should talk to their healthcare provider before taking hot baths or getting in a hot tub. And since soaking in a tub can affect blood pressure and heart rate, people with hypertension or heart disease should also check with their provider.
What’s the best way to take a hot bath
You can adjust your bathing rituals to suit your needs. Many people enjoy the calming benefits of a bath before bed. But you can slow down for a soak whenever you like.
Finding the right water temperature depends primarily on your preferences. You want the water to be a little hotter than your body temperature, but not so hot that it burns you or feels uncomfortable. As a general rule, the higher the water temperature, the shorter the soak should be. If hot baths are a new addition to your self-care routine, consider setting a timer for 10 to 15 minutes for your soak.
You can add ingredients like oatmeal, Epsom salt or lavender essential oil to make your bath even more relaxing. Lavender is known to have a calming effect. In one study, lavender oil reduced the levels of cortisol (a stress hormone) in mothers and newborns during the infant’s bath time
Taking a hot bath is a relaxing self-care routine with multiple science-backed health benefits, like less stress and better sleep. And hot baths are safe for most people. While there’s no wrong time to take a bath, enjoying a soak before bedtime might even help you relax into a good night’s sleep.
(Katrina Eresman, Patricia Pinto-Garcia, GoodRx Health)
Subscribe to our Telegram and YouTube Channels and also join our Whatsapp Update Group
pub-5160901092443552
Related Posts
