Treat Yourself to a Hot Bath: Research Shows It Cuts Heart Disease Risk

How often do you take a bath? If your answer is “rarely,” you might want to reconsider. For many, baths feel like a luxury. But soaking in the tub is more than just a way to unwind—hot baths are actually good for your heart. Studies show that bathing daily may lower your risk of heart disease, stroke and even type 2 diabetes.

Curious about how it works? We’re sharing the science behind why soaking in warm water is so beneficial, plus revealing the simple tips that make baths even better for your health—whether you want to improve sleep, relieve pain or lower stress. 

Are hot baths good for your heart? 

Research published in the journal Heart reveals that daily baths may reduce the risk of heart disease by 28 percent and stroke by 26 percent. Additionally, frequent baths were linked to lower blood pressure and a reduced risk of type 2 diabetes. 

How often do you take a hot bath?

Over 19 years, Japanese researchers tracked the health and bathing habits of 30,076 adults aged 40 to 59 who had no history of heart disease or cancer. Study participants were grouped based on how often they took baths: zero to two times per week, three to four times per week and nearly every day.

After accounting for lifestyle factors like diet, exercise, smoking and stress levels, the researchers found that those who took hot water baths daily were significantly less likely to develop cardiovascular disease (CVD) or suffer strokes. Those who soaked more frequently also had lower diastolic blood pressure (the bottom number in a reading) and reduced levels of glycated hemoglobin, a marker for diabetes risk.

Interestingly, the water temperature played a role too. Hot baths were associated with a 35 percent lower risk of heart disease, while warm baths lowered the risk by 26 percent.

How hot baths improve your heart health 

How can a soak in the tub benefit your cardiovascular health? Researchers believe it comes down to heat exposure. Immersing yourself in warm water increases your core body temperature and boosts circulation, similar to the effects of light cardiovascular exercise. Over time, this can improve vascular function, reduce stress on blood vessels and lower blood pressure.

Another plus? The heat helps dilate blood vessels, which improves blood flow and reduces strain on your cardiovascular system. According to a separate study in the journal JAMA Internal Medicine, warming the body nightly can reduce the risk of high blood pressure by up to 46 percent.

One word of caution: Soaking in overly hot water can lead to heatstroke. Experts recommend keeping the temperature around 107 degrees Fahrenheit, although some sources, like the Cleveland Clinic, suggest up to 112 degrees is safe. For reference, a standard maximum hot tub temperature is 104 degrees. 

More benefits of hot baths

While hot baths are good for your heart, the benefits don’t stop there. Incorporating a daily bath into your routine can be a relaxing way to support your health. Here are two additional ways regular soaks can help you feel your best:

Hot baths improve your sleep 

Struggling with insomnia? A bath at a “just right” temperature—between 104 degrees Fahrenheit and 109 degrees—might help. Research from the University of Texas found that a 10-minute bath taken one to two hours before bed helps people fall asleep faster and stay asleep longer. The warmth raises your core body temperature. As your body cools afterward, it mimics the natural drop in temperature that occurs during deep sleep.

Hot baths reduce aches and pains 

Enhance your nightly soak by adding three drops each of rosemary and lavender essential oils to the water. These scents have been shown to reduce the brain’s perception of pain and relax tense muscles, according to a study published in the journal Pain Research and Treatment. 

More on wellness and self-care:

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This content is not a substitute for professional medical advice or diagnosis. Always consult your physician before pursuing any treatment plan.