When it comes to post-workout recovery, the debate between hot baths and cold plunges continues to make waves. While icy soaks dominate social media, a recent study suggests that hot tubs may have the edge—especially for recreational athletes aiming to boost performance between workouts or game intervals.
Here’s what the research says, and how you can decide which recovery method works best for you.
The Case for Hot Baths
Hot water therapy may help muscles repair and strengthen more effectively. A study presented at the 2024 Integrative Physiology of Exercise Conference found that soaking in hot water after intense exercise can improve performance during subsequent physical activity. According to lead researcher Mamoru Tsuyuki of Ritsumeikan University in Japan, increased blood flow from hot water immersion aids muscle repair and boosts power output.
For sports with intermissions, like football or soccer, a 15-20 minute hot tub session during halftime could make a noticeable difference in second-half performance.
“Heat increases muscle temperature, which improves power,” says Tsuyuki. “When you perform twice in the same day, hot water is the better choice.”
Does That Mean Cold Plunges Are Out?
Not at all. Cold plunges still offer benefits, particularly for reducing inflammation and easing muscle soreness. They’re also ideal for treating acute injuries like sprains. However, when it comes to recovery from a tough workout, icy baths might do more harm than good by tightening muscles and restricting blood flow.
Dr. Aimee Layton of Columbia University explains: “Cold can be detrimental after exercise. It constricts blood vessels, which may slow the recovery process.”
What Does the Science Say?
In the study, researchers compared the effects of hot baths, cold baths, and no water immersion on 10 male participants following a 50-minute high-intensity interval run. The findings? Participants jumped higher after a hot soak compared to a cold one. Muscle soreness levels, however, remained consistent regardless of water temperature.
While hot water promotes circulation and muscle repair, icy plunges may activate a “fight-or-flight” response, improving blood flow in some individuals—but only if they’re comfortable with the cold.
Which Recovery Method Should You Choose?
The ideal choice depends on your personal preferences and recovery goals.
- Hot Soak Benefits:
- Increases circulation
- Promotes muscle repair
- Improves performance in back-to-back activities
Recommended Hot Bath Duration:
10–20 minutes at 98–104°F - Cold Plunge Benefits:
- Reduces inflammation
- Relieves muscle soreness
- Boosts energy with endorphin release
Recommended Cold Bath Duration:
10–15 minutes at 50–59°F (start with 5 minutes if you’re new to cold immersion)
The Bottom Line
Recovery is personal. If you find a cold plunge energizes you and enhances recovery, stick with it. If hot soaks leave you feeling rejuvenated and ready for more, that’s your answer. Track how you feel after each method to discover what works best for your body.
And remember, recovery is about more than trends—listen to your body, and let your results guide the way.
This story originally aired on NBC News.
