Sauna vs Hot Tub: Top Benefits for You from Each One

To unwind, reduce stress, and improve overall health, many people turn to saunas and hot tubs. Both have a lot going for them, but they each work in unique ways and may be better suited to certain people or situations. This article explores the fundamentals of saunas and hot tubs, including how they operate and the advantages they provide. We’ll compare their features and benefits to help you decide which is the best fit for your lifestyle.

What is a hot tub?

A hot tub is a large spa filled with warm water and massaging jets, perfect for indoor or outdoor relaxation. Typically made from acrylic or fiberglass, hot tubs can seat multiple people comfortably. Keep in mind that hot tubs have higher running costs, so check out our guide on “How Much Does it Cost to Run a Hot Tub?”

What is a sauna?

A sauna is a small, well-insulated room or structure equipped with a heat source, such as a fireplace, stove, or heater. The two main types are traditional dry saunas and infrared saunas, which use infrared heaters to generate heat. While often associated with Finnish culture, saunas are enjoyed worldwide.

Common Benefits of Hot Tubs and Saunas

Improved heart and blood vessel health

Research suggests that saunas and hot tubs can benefit heart health. The heat causes blood vessels to dilate, improving blood flow and lowering blood pressure. Regular use of either may enhance cardiovascular health, making them great options for reducing the risk of heart disease.

Burn calories passively

Both saunas and hot tubs can help burn calories passively. Sweating in either environment burns calories, and raising your core body temperature may produce heat shock proteins, boosting metabolism and supporting weight loss. While they won’t replace exercise, they offer a relaxing way to complement your efforts.

Pain relief and muscle recovery

Saunas and hot tubs can ease sore muscles, joint pain, and inflammation. The heat relaxes tense muscles, while hot tub jets provide a massage-like effect to relieve stiffness, making both excellent for recovery after a long day or workout.

Quality of sleep improvement

Both saunas and hot tubs may improve sleep quality. A session in a sauna or hot tub before bedtime can reduce stress and promote relaxation, helping you wind down and fall asleep faster.

Relaxation

For unwinding, saunas and hot tubs are top choices. The combination of heat, massaging jets in hot tubs, and the tranquil atmosphere of either can alleviate stress and anxiety, creating a perfect escape from daily pressures.

Diabetes

Studies suggest that saunas and hot tubs may benefit those with diabetes. Sauna use can improve insulin sensitivity, while hot tubs may lower blood sugar and enhance vascular health, offering potential support for managing diabetes.

Hot Tub or Sauna for Arthritis and Pain Relief

If you’re dealing with arthritis, back pain, or sore muscles, both hot tubs and saunas can offer relief, but they work in different ways. Hot tubs provide hydrotherapy through massaging jets, which can target specific areas of discomfort, easing joint stiffness and reducing inflammation associated with arthritis. The warm water also supports your body, creating a weightless sensation that takes pressure off aching joints. Saunas, on the other hand, use dry or infrared heat to relax tense muscles and improve circulation, which can alleviate back pain and soreness. For arthritis sufferers, hot tubs may be more effective due to their targeted massage, while saunas are great for overall muscle relaxation.

Sauna vs Hot Tub for Weight Loss

Curious about whether a sauna or hot tub can help with weight loss? Both can contribute to burning calories passively, but the effects are modest. Saunas promote sweating, which may help shed water weight and slightly boost metabolism through heat shock proteins. Hot tubs also raise your core body temperature, encouraging calorie burn, and the massaging jets can stimulate circulation, potentially aiding fat loss over time. However, neither replaces exercise or a healthy diet—think of them as a relaxing supplement to your weight loss journey.

Infrared Sauna vs Hot Tub

When comparing an infrared sauna to a hot tub, the choice comes down to heat type and comfort. Infrared saunas use radiant heat to penetrate the skin directly, offering a gentler experience at lower temperatures (typically 120–140°F) compared to traditional saunas. This makes them ideal for those sensitive to high heat. Hot tubs, however, immerse you in warm water (100–102°F) with massaging jets, providing hydrotherapy and a social, spa-like atmosphere. If you prefer a dry, targeted heat experience, an infrared sauna might be your pick; for a luxurious soak, a hot tub wins.

Benefits of Sauna Time

Detoxification

Detoxification is an advantage that saunas have over hot tubs. A sauna’s high temperatures induce perspiration, helping to flush out toxins and chemicals from the skin. Since hot tubs use water rather than dry heat, they don’t offer the same detoxifying benefits.

Skincare

Saunas may provide cosmetic benefits for the skin. The heat opens pores and sheds dead skin cells, leading to clearer, healthier-looking skin. Hot tubs, due to their water-based environment, offer fewer skincare advantages compared to the dry heat of saunas.

Sanitation

Saunas are often easier to keep clean than hot tubs. Hot tubs require regular cleaning and maintenance to prevent germ buildup, while saunas, with their dry environment, typically face fewer sanitation challenges.

Aromatherapy

The dry heat of a sauna can enhance the fragrance of essential oils, offering therapeutic benefits through aromatherapy. In hot tubs, the presence of water diminishes the effectiveness of aromatherapy compared to the dry environment of a sauna.

Safety

Saunas may be safer than hot tubs in some respects. Hot tubs pose risks like accidental drowning or slips due to water, while saunas, with their dry heat and lack of water, eliminate these hazards.

Advantages of Hot Tubs

Hydrotherapy

Hot tubs provide hydrotherapy massage, unlike saunas. Their jets deliver a massage-like experience, helping to relieve muscle tension and pain. Saunas, relying on dry heat, can’t match the hydrotherapy benefits of a hot tub.

Improved digestion

Soaking in a hot tub may benefit digestion. The warm water can relax the stomach and intestines, aiding digestive processes for some users. Saunas, lacking water, don’t provide the same digestive advantages.

Weightlessness

Hot tubs offer a sense of weightlessness, floating effortlessly in warm water. This is especially beneficial for those with arthritis or joint pain, as it reduces pressure on muscles and joints. Saunas, without water, can’t replicate this experience.

Superior style

Hot tubs can add a touch of luxury to your home. With various sizes and designs, they can be a stunning addition to any backyard. Saunas, often more compact and understated, may not offer the same aesthetic appeal, especially outdoors.

Read our guide on how to choose a hot tub for tips on design and making your hot tub look amazing.

Social time with friends and family

Hot tubs are ideal for socializing, whether with friends, family, or a partner. Their spacious design encourages group relaxation, unlike saunas, which are typically more intimate and less conducive to social gatherings.

How Do Saunas and Hot Tubs Work?

Dry saunas

Traditional dry saunas heat the air to high temperatures, typically 150–175°F, encouraging sweating to rid the body of toxins. This intense heat promotes relaxation and improves circulation.

Infrared saunas

Infrared saunas use infrared heaters to emit heat absorbed directly by the skin, rather than heating the air. This gentler heat, often more tolerable, still promotes sweating and relaxation.

Hot Tubs

Hot tubs maintain water temperatures of 100–102°F, with jets that create a massaging effect. The combination of warmth and hydrotherapy soothes sore muscles and enhances blood flow.

Does a Hot Bath Have the Same Effect as a Sauna?

Wondering if a hot bath can replicate the benefits of a sauna or hot tub? While a hot bath can relax muscles and reduce stress, it falls short of the full experience. Saunas deliver intense dry or infrared heat, promoting detoxification and deeper muscle relaxation. Hot tubs offer hydrotherapy through jets, which a bathtub can’t match. A hot bath is a budget-friendly alternative, but for targeted health benefits like arthritis relief or weight loss, saunas and hot tubs provide a more powerful experience.

Which Should You Pick?

Choosing between a sauna and a hot tub depends on your personal preferences and needs. Both offer similar health benefits, so the decision often comes down to lifestyle and specific goals.

If you’re looking to relax, reduce stress, or sleep better, either a sauna or hot tub can deliver. For heart health, saunas may have a slight edge due to their intense heat. If you value hydrotherapy, weightlessness, or socializing, a hot tub is likely the better choice.

Both options require regular maintenance and involve upfront costs. Saunas may have lower initial costs but need occasional upkeep, like replacing wood or electrical components. Hot tubs, with their water systems and electrical setups, may have higher upfront costs but potentially lower long-term maintenance.

Ultimately, the choice between a sauna and a hot tub is yours. Both can enhance your health and well-being in unique ways, so weigh your options carefully.

Check out our best hot tub brands guide or call us today to get help choosing the best equipment for your home.

Are You Still Feeling Overwhelmed?

Call 888-884-3742 or Fill Out the Form Below to Contact Us Today!

Your Name*

First Name Last Name

Email Address*

Phone Number

Message

By submitting this form, you are consenting to our privacy policy.

Name

This field is for validation purposes and should be left unchanged.

About The Author:

Manny Brambila

Manny Brambila - Pool & Spa Expert

Manny has been in the Pool & Spa industry for over 15 years and is considered a pool, swim spa, & hot tub expert. He has been a Certified Pool & Spa Operator (CPO) since 2009 and worked 15 years in aquatic training and development for the largest pool chemical and customer care company. He also has been an outside consultant for the Pool and Spa industry in Chicago, New York and Los Angeles since 2018.