A new study presented at the 2024 Integrative Physiology of Exercise Conference suggests that recreational athletes perform better when soaking in a hot tub rather than an ice bath after vigorous exercise. The study found that hot water can increase blood flow, help muscles repair and become stronger, and improve power output, especially if there are breaks in workouts like halftime in sports. While ice baths can relieve muscle soreness and are beneficial for injuries, they may not be as effective for overall performance enhancement.
The study involved 10 young men performing high-intensity interval running and soaking in water at 59 degrees Fahrenheit, 104 degrees Fahrenheit, or no immersion. Results showed that jumping height was lower after a cold soak compared to a hot one, suggesting that hot water may be more beneficial for muscle recovery and performance.
Experts suggest that temperature preference for athletes depends on individual factors. Hot water increases circulation and carries away waste products, while cold water can improve blood flow in some athletes but may cause muscle tightening in others. It is recommended that athletes experiment with both hot and cold soaks to determine which works best for them in terms of recovery.
Ultimately, understanding one’s own body and tracking the effects of different temperature soaks is essential in determining the most effective method for recovery and performance enhancement after exercise. The optimal temperature for hot water soaks is 98 to 104 degrees Fahrenheit for 10 to 20 minutes, while ice water immersion should be done at 50 to 59 degrees Fahrenheit for 10 to 15 minutes.
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