Should You Take Hot or Cold Water Soaks for Muscle Recovery?

Recent research has shed new light on the benefits of hot water soaks for recreational athletes, suggesting they may be more effective than cold water immersion for muscle recovery. This study, conducted by a team from Ritsumeikan University in Japan, found that soaking in hot water after a vigorous workout can help improve muscle efficiency and power output—especially for sports or workouts that involve breaks.

Why Should You Take Hot Showers?

When we exercise intensely, muscle fibers are inevitably damaged, leading to soreness and fatigue. Traditionally, ice baths have been touted as the go-to method for muscle recovery, as the cold helps reduce inflammation and relieve soreness. However, the new research indicates that hot water soaks can be more beneficial for enhancing muscle function and performance in certain situations.

According to Mamoru Tsuyuki, a master's student in sports and health science at Ritsumeikan University, heat can be particularly effective for athletes who need to perform multiple times in a day, such as in sports with halftime breaks. "When you need to perform twice in the same day, such as in sports that have a halftime, heat is better," Tsuyuki explains. "During the 15 or 20 minutes, if you can immerse yourself in hot water, you can probably perform better in the second half."

Heat works by increasing blood flow, which helps with muscle repair and recovery. By boosting muscle temperature, it also improves power output, enabling athletes to recover faster and perform more effectively in subsequent sessions.

Study Was Conducted on 10 Men

For the study, 10 young men participated in a three-part experiment. After performing 50 minutes of high-intensity interval running, the participants soaked for 20 minutes in either a 59-degree cold tub, a 104-degree hot tub, or did not immerse themselves in water at all. The researchers then measured their ability to jump, testing their vertical jump height both from a standing and squatting position one hour after the workout.

The results were telling: the men who soaked in hot water showed a higher jump height compared to those who soaked in cold water. There was no difference in muscle soreness between the hot and cold groups, which suggests that while hot water may help restore performance, it does not significantly impact muscle soreness levels.

Ice Baths: Still Valuable for Muscle Soreness

While hot water soaks may be more effective for power recovery and performance, icy soaks are not without merit. Cold water immersion has long been used to alleviate muscle soreness, particularly after endurance sports. Tsuyuki acknowledges that his study focused on high-intensity interval running, and that results may vary depending on the sport.

For those who prefer cold water, Dr Putrino, a health expert, explains that ice baths can be beneficial for injuries, but they may not be ideal immediately following an intense workout. Cold water constricts blood vessels, which can cause muscles to tighten and may hinder recovery after high-intensity exercises.

Recommendations for Soak Durations and Temperatures

Experts recommend the following for both hot and cold soaks:

- Hot Water Soak:

Soak for 10 to 20 minutes in water heated to 98 to 104 degrees Fahrenheit. This temperature range is ideal for improving blood circulation and muscle recovery.

- Ice Water Immersion:

For those seeking cold therapy, the optimal time is 10 to 15 minutes in water temperatures ranging from 50 to 59 degrees Fahrenheit. For first-timers, even a 5-minute cold soak can offer benefits without overstimulating the body.