When people unwind on vacation, hotel saunas, spas and hot tubs often become part of the relaxation routine. But which one actually provides more meaningful health benefits—and which is safest while travelling?
A new study from Oregon helps answer this question by comparing how the body reacts to hot water immersion, traditional saunas, and far infrared saunas. The results offer useful guidance for travellers, especially those with medical conditions, heat sensitivities, or cardiovascular concerns.
At Destinations Travel Clinic (DTC)—where your assessments are primarily performed by physicians and nurses specializing in travel medicine (supported by pharmacists trained in travel health)—we help ensure you enjoy your trip safely. This includes advice on hot climates, heat exposure, dehydration risks, and spa/sauna use during travel.
What the Study Found
Researchers examined how each type of heat therapy affects thermoregulation, cardiovascular function and immune responses in healthy young adults. They found major differences between the three treatments.
Hot Water Immersion (Hot Tubs) – The Most Physiologically Potent
Participants sat in 40.5°C hot water for 45 minutes (immersed to the sternum). This produced:
- Largest increase in core temperature: +1.1°C
- Largest rise in cardiac output: +3.7 L/min
- Strongest immune activation, including increased IL-6, NK cells and CD8+ T cells
- Greatest drop in vascular resistance and blood pressure
The effect was so strong because water conducts heat 24× more efficiently than air, meaning your body absorbs heat rapidly and can’t cool itself as easily (sweat doesn’t evaporate underwater).
Traditional Saunas – Moderate Benefits
Traditional dry sauna sessions were done in three 10-minute rounds at 80°C.
Results showed:
- Moderate rise in core temperature: +0.4°C
- Moderate cardiovascular activation (+2.3 L/min cardiac output)
- Some sweating and circulatory changes, but no meaningful immune activation
Far Infrared Saunas – Minimal Physiological Impact
Sessions ranged from 46°C to 65°C over 45 minutes.
- Minimal core temperature change: +0.0°C
- Lowest cardiovascular response (+1.6 L/min)
- No immune or inflammatory activation
Despite their popularity, infrared saunas triggered the least measurable physiological benefit.
What Does This Mean for Travellers?
Best for Physiological Effects: Hot Tubs
Hot tubs produced the most significant changes in heat stress, circulation and immune activity. For healthy travellers, this can feel relaxing and invigorating.
Best for Mild Relaxation: Traditional Sauna
A safer middle ground for people seeking heat therapy without the intensity of a hot tub.
Least Intense: Infrared Sauna
Great for comfort seekers, less ideal for people wanting measurable physiological benefits.
Travel Health Risks & Safety Tips (DTC Guidance)
Because many travellers use hot tubs and saunas while dehydrated, sun-exposed, jet-lagged or after drinking alcohol, DTC provides special caution:
Avoid or limit hot tubs/saunas if you have:
- Cardiovascular disease
- Uncontrolled high blood pressure
- Heat intolerance
- Pregnancy
- Recent alcohol consumption
To stay safe on vacation:
- Hydrate aggressively before and after
- Limit session duration
- Avoid mixing heat therapy with alcohol
- Be cautious at higher altitudes
- Ensure hot tubs are well maintained to avoid infections, especially Pseudomonas (“hot tub folliculitis”)
During your pre-travel consultation at DTC, our travel physicians and nurses can advise you based on your medical history, trip itinerary, temperature/humidity forecasts, and personal risk factors.
Conclusion
Hot water immersion delivers the strongest physiological impact, followed by traditional saunas, with infrared saunas showing the least change. But stronger effects are not always better—or safer—especially for travellers.
If you’re planning spa or sauna use on an upcoming trip, DTC’s travel medicine team can provide personalized guidance to help you relax safely and confidently.
Stay Connected with Destinations Travel and Immunization Clinic!
If you found this article helpful, don’t forget to like, share, and Follow to stay up to date on our latest travel health tips, updates, and wellness advice.
And follow us on social media
Disclaimer: The medical information on this site is provided as an information resource only and is not to be used or relied upon for any diagnostic or treatment purposes. This information does not substitute for professional diagnosis and treatment. Please do not initiate, modify, or discontinue any treatment, medication, or supplement solely based on this information. Always seek the advice of your healthcare provider first. Full Disclaimer.