Combining heat therapies, such as a sauna and a hot tub, is popular for promoting wellness, improving circulation, and aiding muscle recovery. Although both use heat to relax the body, their mechanisms are distinct, and the order of use significantly affects the physiological benefits. Maximizing the therapeutic value requires understanding the differences between dry and wet heat and following a sequence designed to optimize the body’s response. This article clarifies which activity should come first for the safest and most beneficial session.
How Sauna and Hot Tub Heat Affect the Body Differently
The primary distinction between a sauna and a hot tub lies in how heat is delivered, leading to different physiological responses. A traditional sauna utilizes dry heat, typically ranging from 150°F to 195°F, which encourages the body to cool itself through intense and rapid perspiration. This high-temperature, low-humidity environment causes the heart rate to increase, mimicking a moderate cardiovascular workout. The core body temperature rises only moderately, associated with intense sweating and a deep sense of cleansing.
Conversely, a hot tub uses wet heat, generally maintained around 100°F to 104°F. Because the body is immersed in water, evaporative cooling through sweat is impaired, resulting in a more significant increase in core body temperature, potentially rising by over 1°C. Water immersion also introduces hydrostatic pressure, which aids circulation and reduces swelling. The buoyancy relieves pressure on joints, while the massaging jets provide targeted hydrotherapy for muscle relaxation.
The Optimal Sequence: Sauna Before Hot Tub
The recommended and most beneficial sequence is to use the sauna first, followed by a cool-down period, and then the hot tub. Beginning with the sauna leverages its intense, dry heat to achieve the “cleansing” phase of the routine. The sauna’s high temperature initiates maximum perspiration, opening the pores and promoting vigorous sweating. This intense heat exposure also stimulates the strongest initial cardiovascular response.
Following the sauna, a brief cool-down period is important to regulate the elevated core temperature before introducing the next heat source. The hot tub then serves as the ideal final stage of the heat therapy routine. Its lower, wet heat and therapeutic jets are perfectly suited for the final winding-down phase.
The hydrostatic pressure and targeted massage from the jets help to soothe muscles that may have tightened during the intense heat of the sauna. This deep, warm-water immersion focuses on localized muscle relaxation and joint relief without the added thermal stress of the dry sauna. Finishing with the hot tub allows the body and mind to transition into a state of deep, sustained relaxation, which is particularly helpful for preparing for sleep.
Crucial Timing and Hydration Guidelines
Strict adherence to time limits and hydration protocols is necessary for a safe and beneficial session. It is recommended to consume water before starting, as dehydration can occur rapidly due to increased sweating in both environments. Drinking 16 to 32 ounces of water approximately 30 minutes prior to the first session helps establish a good fluid balance.
Healthy individuals should limit sauna sessions to 15 to 20 minutes, with a maximum duration of 30 minutes for experienced users. Hot tub use should be restricted to a similar period, generally 15 to 30 minutes, keeping the water temperature at or below 104°F. Sipping water during the session is also advisable to continuously replenish lost fluids.
After exiting the final heat session, continue rehydrating by drinking another 16 to 24 ounces of water or an electrolyte-rich beverage to replace lost minerals. Throughout the entire process, pay attention to the body’s signals, and immediately exit the environment if any signs of dizziness, nausea, or lightheadedness occur.