What are the health benefits of hot springs?
In 2009, Dr, Bruce Becker had a key question he wanted to answer.
“You know when you come home from a long day at work and you’re stressed out?” Becker told Athletic Business in an interview that year. “You want to sink into a hot bathtub and go, ‘Ahh.’ I’m trying to figure out what the hell that ‘Ahhh’ is all about.”
Becker wrote a research paper that year titled, “Biophysiological Effects of Warm Water Immersion,” where he measured the heart rates of 16 healthy individuals during soaks in waters of different temperatures as well as outside of the pool.
During that study, the researchers led by Becker observed that warm water immersion was associated with biological indicators related to stress reduction.
Each year, visitors flock to Colorado to experience that “Ahhh” in person. Alongside our state’s popular, high-impact activities like hiking and mountain biking, hot springs are a key draw for visitors, especially those who want to exhale.
But is there more to a warm soak than a fun memory on vacation? In this article, let’s immerse ourselves in the health benefits of hot springs.
What health benefits do hot springs have?
People associated hot water soaks with health benefits since the ancient and classic periods. While our best documentation comes from the Greco-Roman period, Indigenous peoples who lived near hot springs also attributed healing powers to those warm waters.
Many ancient beliefs about hot springs are scientifically false, such as the Greek belief about “balancing” bodily fluids. However, to this day, hot springs and hot soaks are consistently linked to:
- Lower stress
- Relaxed muscles and joints
- Improved blood pressure
Some traditional schools of thought link the mineral properties in hot springs to better skin, though this is less empirical than the connection between warm water and health benefits.
Why do hot springs have health benefits?
Hot springs produce health benefits because the heat and immersion work together. Heat relaxes sources of chronic pain, such as old injuries and stiff joints.
“Heat actually has the opposite effect of ice,” orthopedic surgeon Michael Behr says in an article for Piedmont Healthcare. “It causes small blood vessels to open, which can stimulate inflammation rather than relieve it.”
Immersion also changes your circulation. But instead of opening blood vessels, immersion in water of any temperature sends blood away from your hands and feet towards the chest, as Becker notes in his 2009 study.
According to a separate 2011 study, cold water has the opposite effect of a heating pack or pad, decreasing blood flow through the muscles, reducing inflammation.
So what happens when you take a hot soak in a hot spring?
Becker’s study revealed a few facts:
- Water immersion at all temperature levels produces health benefits, including positive changes in blood pressure.
- Out of the three temperature levels tested in the study, warm water produced the most significant decrease in blood pressure.
- Warm water immersion (at 102.2 degrees for 24 minutes) produced a reduced stress response because of the relaxing temprature.
How long should I soak in a hot spring?
Soak lengths depend on the temperature of the water. For example, the big pool at Avalanche Ranch has a temperature between 88 and 94 degrees Fahrenheit, which the human body can tolerate for longer. Our two upper pools are hotter, which are better for shorter soaks.
For hotter hot springs (around 103-105 degrees), you should limit your soak time to under 30 minutes.
Do the minerals in hot springs produce health benefits?
Sulphur baths have been used as a traditional form of therapy all across the world, primarily for its link to healthier skin. From a scientific standpoint, though, the benefits have not been clinically proven.
Sulphur, for example, is an FDA-approved chemical for treating acne, but there is no direct evidence linking a soak in a sulfur hot spring to clearer pores or fewer blemishes.
Several studies have examined the link between the skin and sulphur, both mineral soaks and topical treatments. While the studies have been promising (such as a 2017 study about psoriasis), no direct link to measurable improvements has been established.
Are there health risks associated with hot springs?
Hot springs pools such as Avalanche Ranch are climate-controlled and well-maintained, and most places safe for soaking will have some measure of climate control.
Hot springs that are not climate-controlled, however, can pose risks if their temperature regularly exceeds the safe temperature limits for humans.
Before traveling to a hot spring, it is important to research the temperature. Natural geothermal hot springs, such as those at Yellowstone National Park, have temperatures higher than those safe for human use.
“The upper limit for safe soaking is around 108°F (42°C),” writes the Colorado Historic Hot Springs Loop. “Water that is 113°F (45°C) or higher can cause second and third-degree burns within just a few seconds.”
Climate contol at hot springs pools ensures that visitors enjoy the health benefits of mineral hot springs without risking getting burned.
At Hot Springs National Park in Arkansas, for example, the National Park Service forbids soaking in any outdoor area, but it pipes the thermal water into its indoor facilities, similar to the method we use at our three outdoor pools.
Hot springs pools also put in measures to keep the water clean, such as running the water through filters. Each Wednesday at Avalanche Ranch, for example, we close the pools for daytime use to perform these maintenance tasks and ensure guests can enjoy a safe soak.
Book a Day Pass with Avalanche Ranch
If you’re looking for a great place to relax during your stay in the Rockies, our three hot springs pools are open year-round, weather permitting. Day passes are available Thursday-Tuesday.
This article is provided for informational and general purposes only. The information provided here is not intended to provide medical advice, and any health plan should be formed with a licensed medical professional.