New study suggests hot baths may be more effective than cold water baths

Influencers are big fans of post-workout ice baths.

But a recent small study suggests that recreational athletes may perform better when using hot tubs instead of cold ones, especially during breaks in training like halftime in football or soccer games. The study was presented at the Integrative Exercise Physiology Conference at the University Park, Pennsylvania.

According to Mamoru Tsuyuki, the lead author of the study and a master’s student in sports and health science at Ritsumeikan University, hot water promotes blood flow, helps muscles repair, and increases power output. He recommends soaking in hot water for 15-20 minutes to improve performance in the second half of a workout. Despite the benefits of hot water, Tsuyuki acknowledges that cold water can still be beneficial for relieving muscle pain and treating injuries.

Further research is needed to compare the advantages and disadvantages of both hot and cold water treatments. Different types of exercises may yield different results with each temperature soak.

Why Hot Soaks are Beneficial

To explore the effects of hot and cold water in more detail, Tsuyuki and his team conducted a three-part study involving 10 young men. After high-intensity interval running, the men soaked in either a 104-degree or 59-degree bathtub for 20 minutes or sat in water without soaking.

The study results showed that jumping heights were higher after hot water immersion compared to cold water immersion. Muscle soreness was not significantly different between the two groups.

Although cold baths can be soothing for injuries involving heat and inflammation, they may have a negative impact on post-workout recovery for intense workouts, according to Amy Leighton, an associate professor of applied physiology at Columbia University. Hot water facilitates circulation and speeds up the recovery process after strenuous exercise.

Dr. Spencer Stein, an orthopedic and sports medicine specialist at New York University, acknowledges the benefits of cold water baths in reducing pain but notes that warm baths are preferred by professional teams before a game. David Putrino, a rehabilitation innovation director, advises athletes to experiment with different temperatures and observe how their bodies react to determine the most effective recovery strategy.

Putrino recommends soaking in hot water for 10-20 minutes at 98-104 degrees Fahrenheit and in ice water for 10-15 minutes at 50-59 degrees Fahrenheit. Start with a 5-minute soak if you are new to cold water treatment. Ultimately, the best temperature soak is the one that helps you recover the fastest, so individual experimentation is key.