Hot topic

Can hot baths make you faster?

You wouldn’t know it by the persistently damp and cool weather that we have had on and off, for the past month. But … we are on the verge of some very warm, hot and humid weather over the next week.

We’ve written before about the concept of training in heat and humidity being classified as “poor man’s altitude training.” This pertains to the physiological similarities between hypoxic training (less oxygen at altitude) and closer to sea level effects of exercising in high heat and humidity.

While there is truth to the science behind this, it doesn’t make running in extreme heat and humidity any more enjoyable. The truth of the matter is that for many (though not for me) – runners and non-runners, alike -- heat and humidity sucks! Oh sure, there are a few runners who like the feeling of being drenched in sweat during and after a summer run. But for most, mid-summer heat is something to be endured and tolerated, as we await the cooling breezes of late summer and fall.

Now, we’d like to add an interesting twist to this discussion.

Each morning, I receive an email newsletter entitled “Marathon Handbook” that has really interesting articles about training, racing, exercise science and the latest news in the sport. One recent story that caught my attention was entitled “Are Hot Baths The New Altitude Tent?” The first sentence immediately grabbed me: If you can’t stand the heat, get out of the tub.

The story went on to describe a scientific study that examined the effects of post-exercise hot-water immersion (HWI) on improved training adaptations. In other words, can sitting in a hot tub for 45-50 minutes after exercise make you FASTER?

Apparently, the short answer is YES!

Here’s an excerpt from the article, which discusses the concept of cross-adaptation.

It’s the idea that training adaptations from one stressor (like heat) can carry over to another (like altitude).

On the surface, heat and altitude seem unrelated. However, physiologically, both challenge the body’s ability to deliver and utilize oxygen effectively—heat through increased cardiovascular and thermoregulatory strain, and altitude through reduced oxygen availability. In theory, this means that not only could passive heat exposure help one perform better in hot and humid conditions, but it may also be beneficial in more temperate conditions or even in the low-oxygen conditions of high altitude.

The author of the article said it is a strategy he has been using for several years. Here’s a link to the scientific study (warning: it’s long and, well, very science-y!).

My personal take: I’ve always been a fan of hot baths vs. cold baths. Hot baths just FEEL better (well, maybe not on a day when the heat index is 100 degrees or more!).

Decades ago, when I was running and racing high mileage, a weekly part of my recovery regimen was soaking in a hot Epsom salt bath. My family thought this was a highly unusual ritual; but then again, living with me, they were used to such questionable practices.

Again, the science behind this HWI thing is compelling and somewhat convincing, if not a bit time-consuming.

Am I recommending this? Not necessarily, as it may not be practical for many of us – taking too much time + it may not all that enjoyable for some (especially in the summer).

Is it worth considering? My simple answer to this would be … why not! It might improve your running performance. And if it doesn’t? At least you’ll have had a relaxing soak in a hot tub!