The Benefits of a Hot Bath and How to Run One According to a Doctor

27th Nov 2024

Warm running bath with window looking out to snow

A bath is the ideal way to unwind, especially after a long day at work, and it offers numerous health benefits. But getting it just right can be tricky – you step in, only to find yourself feeling hot and bothered after just a few minutes, forcing you to get out before you've had a chance to fully relax.

To help you run the perfect bath for optimal health benefits and make the most of your soak, we've spoken with Dr Deborah Lee from Dr Fox Pharmacy, who shares her expert tips.

What are the health benefits of a bath?

Over 65% of people prefer showers compared to nearly 35% who favour baths, according to our report into the UK’s bathroom habits.

However, if you’re part of the majority who favours a quick shower, you may want to reconsider – there’s a lot to gain from embracing the bath!

1. Reduced stress

In Japan, tub bathing, or ofuro, is a cherished tradition known for its powerful ability to reduce stress and foster a sense of calm. Inspired by this soothing ritual, a warm bath can be more than just a comfort – it has the power to ease tension and help both body and mind handle daily pressures more effectively.

Dr Lee explains how: "Immersing your body in warm water raises body temperature and also has a buoyancy effect, creating a feeling of weightlessness. The heat and buoyancy contribute to reducing stress, prompting better sleep and increased happiness."

The warm water and buoyancy reduce the force of gravity on the body, making you feel lighter and relieving pressure on joints, muscles, and the spine. This sensation can be deeply relaxing, as it takes physical stress off the body, allowing it to fully unwind.

2. Helps muscle pain or stiffness

If you’ve had a particularly tough day at the gym or suffer from joint issues, a warm bath can be a simple yet effective way to soothe sore muscles.

Dr Lee explains: “Bathing in warm water relaxes muscle fibres and ligaments and can improve pain and stiffness in joints. Regular bathing in warm water is known to aid musculoskeletal function.”

For people who experience regular discomfort, taking a bath can become a gentle form of self-care that supports flexibility, mobility, and overall physical comfort.

3. Better sleep

Struggling to get a restful night’s sleep? A warm bath before bed can be a powerful aid for sleep quality. By helping regulate body temperature, it prepares the body for a deep and restful slumber.

Dr Lee explains: “People with depression are known to have raised body temperature during the night, which can disturb their sleep. Regular hot water bathing improves temperature regulation and supports Circadian rhythms (internal processes that regulate our sleep-wake cycle). This can lead to better temperature control overnight, sleep quality, and mental health.”

Research supports this, with findings showing that a warm soak, as short as 10 minutes, about one to two hours before bedtime, can improve sleep onset and quality. This is due to the gradual cooling of the body after bathing, which signals the body to prepare for sleep.

4. Boosts circulation

Soaking in warm water causes blood vessels to dilate, boosting circulation. This increase in blood flow nourishes cells, relieves muscle aches, and promotes a healthy cardiovascular system over time. Enhanced circulation also aids healing by delivering essential nutrients and oxygen to areas of the body that need them most.

Studies back this up, showing that for those who may not be able to exercise regularly, warm water immersion can be an effective way to improve circulation and heart and blood vessel health.

What temperature should your bath be?

The perfect bath temperature graphic

“As a general rule, the ideal bath temperature is between 36°C and 40°C – any hotter should be avoided,” says Dr Lee.

“Just 5 minutes in a bath of 50°C burns the skin. Burns and scalds are not only painful but can be slow to heal and, in severe cases, even life-threatening.”

Cold water fact graphic

“When running the bath, it’s a good idea to start with cold water, as this can reduce steam in the bathroom by up to 90%." This will prevent your bathroom from feeling uncomfortably hot and stuffy.

Excessive steam can also lead to increased moisture levels, which may encourage the growth of damp spots or mildew on walls and ceilings. Running cold water first to reduce steam doesn’t just make your bath more comfortable – it also helps protect your bathroom’s surfaces from potential damage over time.

“Cardiovascular benefits can be felt after just 10 minutes in a 40°C bath. However, it’s best not to stay immersed for more than 20 minutes, as prolonged exposure to warm water can dry out the skin and lower blood pressure, which may cause dizziness or even fainting.”

Safe bath temperatures for the elderly and those with health conditions

Dr Lee says: "Elderly people should avoid bathing alone, keep the water temperature at 38°C or lower, and limit their bath time to no more than 10 minutes. This is because hot water at 40°C has been linked to fainting and, in some cases, sudden death in this age group after just a few minutes of immersion. To further prevent accidents, it's also a good idea to use a non-slip mat."

"Anyone with cardiac arrhythmia, low blood pressure, or whose suffered a recent heart attack should also avoid sitting in hot baths. Medications like beta blockers and diuretics can interfere with the body's ability to regulate temperature, so caution is essential."

"Anyone with epilepsy or a history of seizures should also only use hot water baths when accompanied."

How to check your bath temperature

“To check the bath temperature, start by placing your hand in the water,” Dr Lee recommends.

“If it feels too hot, simply add some cold water. A good rule of thumb is that you should be able to step straight into a warm bath comfortably. If you have to ease yourself in because it’s too hot, it’s best to cool it down a bit.”

"To help you get the perfect temperature, you can find a variety of bath thermometers online."

Simply place your thermometer in the water for a few seconds to get an accurate reading. Some thermometers come with digital displays for quick and precise measurements.

How often should you bathe?

Dr Lee says: "It's recommended to limit baths to twice a week. Bathing too often can strip the natural oils from your skin, which may lead to flare-ups of conditions like eczema and psoriasis. A quick shower on the days in between is probably better for your skin."

Tips for preparing and running the perfect bath

Bath filled with water in cosy environment with window looking out to snow

Brian Toward, CEO at Wholesale Domestic, says, "A bath is more than just a place to wash – it's about creating a moment of peace in your busy day. By focusing on the details, from the best temperature to the right bath design, you can turn a simple soak into a spa-like experience."

Let’s take a look at a few simple tips to running the perfect bath.

1. Start with a clean space

Brian says: "Before you start filling the tub, take a few minutes to tidy up the bathroom. Clear away any clutter, put away kids' toys, give the surfaces a quick wipe down, and make sure everything's in its place."

"It might seem small, but having a clean, fresh-smelling bathroom really sets you up for a peaceful, relaxing soak. It lets you focus on unwinding without any distractions or unpleasant smells."

To get your space feeling brand new and sparkling, read our guide on how to deep clean your bathroom.

2. Set the mood in the bathroom

Creating the perfect bath isn’t just about the water – it’s about the atmosphere, too.

Dimmed lights, or even better, the soft flicker of candles, create a gentle, calming glow that eases tension. Adding calming music or nature sounds further helps your mind unwind, blocking out distractions and enhancing the sense of escape.

By setting the mood, you transform your bathroom into a serene space, allowing you to fully relax, release stress, and enjoy a soothing retreat for both your body and mind.

To learn more, read our guide on how to create a spa bathroom at home.

3. Add essential oils or Epsom salts

Adding relaxing bath products is a wonderful way to elevate your soak and enhance the soothing effects.

Dr Lee explains: "Epsom salts are crystals of magnesium sulphate and are said to relieve muscle pain and inflammation."

“For a calming experience, try adding a few drops of essential oils like eucalyptus, lavender, or lemon – these can aid relaxation and improve sleep quality. Studies even show that inhaling lavender can help lower stress and anxiety.”

"I'd always avoid using perfumed soaps, bubble baths, or bath bombs, as they often contain artificial colourants, foaming agents, and preservatives. These ingredients can cause skin sensitivity and may disrupt the vaginal pH in women, leading to irritation or bacterial vaginosis (BV)."

4. Run your bath before stepping in

"Always run the bath fully before you step in," advises Brian. "This way, you have control over the temperature, ensuring it's just right from the start. Plus, it's safer - you can test the water without risking any sudden hot or cold surprises!"

"Letting the water settle also helps disperse any additives, like salts or oils, evenly throughout the bath."

5. Have everything ready for when you get out

Brian says: "To keep that relaxed feeling after your soak, it's a good idea to have all your bath essentials ready beforehand.”

"There's nothing worse than getting out of the bath or shower and realising your towel is all the way in the bedroom! So I'd recommend laying out a fluffy towel or bathrobe within easy reach – if you've got a heated towel rail, even better, so it's warm when you step out."

"Have your favourite moisturiser on hand to lock in hydration, and it's also a good idea to have a glass of water nearby to stay hydrated."

"Baths can be dehydrating because the warm water opens up your pores, which can lead to some moisture loss, so it's important to drink water to replenish your body and keep your skin looking its best."

Improve your bathing experience with Wholesale Domestic

Brian says: "A warm soak clearly offers a ton of health benefits, from improving circulation to reducing stress, and setting the right environment can enhance those effects even further."

It all starts with the right bathroom products. At Wholesale Domestic, we offer a range of baths to suit every need. Whether you're looking for a freestanding design to create a luxurious, spa-like feel or a back-to-wall bath for tighter spaces, we have options that combine both style and function.

To find your perfect tub, read our bath buying guide.

To further elevate your experience, consider adding thoughtful bath accessories like rails and grips for extra safety and support or bath lights to set the perfect ambience. We also have underfloor heating solutions and heated towel rails to keep everything warm and cosy. These small touches can transform your bathroom, allowing you to enjoy every moment of your soak.

For more handy tips and advice, head over to our blog.