Hot Tubs vs. Saunas:
Surprising New Study Reveals Which Offers Bigger Health Benefits
We all know a good soak in the hot tub feels amazing. But what if it could support your heart, your immune system, and even your longevity?
According to new research—and as Dr. Rhonda Patrick, PhD, recently highlighted—hot tubs may offer measurable health benefits. And with Bullfrog Spas of Southern Maine (that’s us), you can personalize your hydrotherapy for comfort, recovery, or wellness.
At Skillful Home Recreation, we’ve always believed that creating spaces for connection and comfort matters. And now, science is showing just how powerful your hot tub can be—not just for stress relief, but for whole-body wellness. Another good reason to own a hot tub in Portland, Maine.
The Study: Hot Water Immersion vs. Sauna
A peer-reviewed study published in the American Journal of Physiology compared the physiological effects of three different types of passive heat exposure:
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Hot Tub (Hot Water Immersion): 105°F for 45 minutes
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Traditional Sauna: 176°F for 3 sessions of 10 minutes, with cooling breaks
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Infrared Sauna: 115–149°F for 45 minutes
While all three methods had some effects, hot water immersion came out ahead—by a lot. It led to:
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14 mmHg drop in blood pressure
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39 bpm increase in heart rate
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3.7 L/min increase in cardiac output
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Stimulation of immune cells like natural killer and cytotoxic T cells for up to 48 hours
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A 2°F rise in core body temperature—much higher than with sauna
Hot water immersion delivered the strongest health effects—exceeding even traditional and infrared sauna protocols.
In contrast, traditional sauna showed moderate cardiovascular improvements, and infrared sauna had only mild effects.
Why Heat Works Like Exercise
Hot tubs and saunas both trigger what scientists call “hormetic stress”—a small, manageable stress that strengthens your body over time. Just like a workout, heat exposure:
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Increases heart rate and circulation
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Raises core body temperature
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Promotes sweating and detoxification
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Activates heat shock proteins that help repair cells
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Triggers short-term inflammation (like IL-6), leading to long-term resilience
The result? Better cardiovascular health, improved immune function, reduced blood pressure, and even neuroprotective benefits.
Hot Tubs vs. Sauna: What the Study Means for Portland Maine Wellness
At Skillful Home Recreation, we’re proud to offer Bullfrog Spas because of their personalized comfort and thoughtful design. Every model features the JetPak Therapy System™, allowing you to choose the exact kind of massage you need—whether that’s deep muscle recovery or gentle stress relief.
To support wellness, here’s how to soak safely and effectively:
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Soak at 103–104°F for 30–45 minutes, ideally 2–4x per week
(Note: The study used 105°F, but most spas—including Bullfrog Spas—are UL-listed to safely maintain up to 104°F, the industry standard for residential use.) -
Hydrate well before and after
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Try lower temps (98–100°F) in summer or for longer soaks
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Evening soaks can support deeper sleep and recovery
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Add calming music or breathwork to enhance the benefits
As with any wellness routine, especially if you have a heart condition or other health concerns, it’s a good idea to check with your healthcare provider before starting regular heat exposure.
But… It’s Summer. Do People Really Use Hot Tubs in Portland Maine Now?
Surprisingly, yes. Many of our customers use their hot tubs year-round—just a little differently. In warmer weather, they often lower the temperature and soak in the evening when it’s cooler. Even at 98–100°F, you still get the benefits of buoyancy, light hydrotherapy, and meaningful downtime.
Plus, summer is when many families finally have time to enjoy their outdoor spaces—making this a great time to invest in health, fun, and connection.
Hot Tub or Sauna: Which Should You Choose?
This study showed that hot tubs may offer stronger cardiovascular and immune effects than sauna, thanks to longer exposure times and greater core temperature increases. But both have their place.
What matters most is consistency—and for many people, a hot tub is simply easier to use, more comfortable, and accessible year-round.
Final Thoughts: A Spa That Does More
Your spa isn’t just a place to relax. It’s a tool for:
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Supporting heart health
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Boosting immunity
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Enhancing sleep and mood
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Creating meaningful time with people you love
When thoughtfully chosen and regularly used, a hot tub can truly support your healthspan—and Bullfrog Spas make it easy, comfortable, and customizable.
Ready to Explore Hot Tub Wellness?
Want to explore how a spa designed around your wellness could transform your daily routine?
Visit Bullfrog Spas of Southern Maine (by Skillful Home Recreation) in Portland—or start with our spa buying roadmap.
We’re here to help you choose a spa that fits your space, your lifestyle, and your wellness goals… and tell you more about why it’s great to have a hot tub in Portland, Maine.
Update – July 2025
We first came across this study thanks to a newsletter from Dr. Rhonda Patrick, PhD, an expert in healthspan and metabolic science. Her summary of the research inspired us to dig deeper and share what it could mean for our customers here in Maine.
Since then, the study has also made national headlines in Tom’s Guide, under the headline:
“Forget the sauna — soaking in a hot tub could be better for your health”
We’re excited to see this important topic gaining attention. If you haven’t read our full take yet, scroll up or click here to start from the top.
