Which one offers more benefits?

A recent small study suggests that hot water can help muscles recover and become stronger. Therefore, soaking in hot water is recommended after physical activity.

Why hot water is favored by experts

Although taking a cold shower or soaking in an ice bath after exercise is popular among athletes , it's actually better for the body to soak in a hot bath, especially for athletes, according to NBC News .

Mamoru Tsuyuki, the lead author of the study and a graduate student in Sports Science and Health at Ritsumeikan University (Japan), said: “When you exercise intensely, muscle fibers are damaged, and hot water can increase blood flow, helping muscles recover faster. Increasing muscle temperature during immersion also helps improve training efficiency. When competing twice in the same day, such as in sports with breaks, soaking in hot water for 15-20 minutes can improve performance in the second round.”

During strenuous exercise, muscles can tear, and hot water helps speed up the muscle recovery process.

Aimee Layton, associate professor of Applied Physiology at Columbia University (USA), said: “Ice baths are extremely popular because when you are injured due to heat and inflammation, the cold sensation is very comforting. However, if you are not injured but just exercising strenuously, the cold sensation can be harmful; it constricts blood vessels and can cause muscle stiffness. Therefore, soaking in hot water can increase blood circulation and promote muscle recovery.”

However, Tsuyuki said that doesn't mean soaking in ice water is worthless, as previous studies have shown that ice water can reduce muscle soreness, proving effective for athletes who are injured.

Appropriate water temperature and soaking time.

To better examine the effects of soaking in hot and cold water, Tsuyuki and colleagues recruited 10 young adults to participate in a three-part study.

Participants in the study were asked to run at high intensity for 50 minutes, then immerse themselves in a tub of water for 20 minutes at temperatures of 15°C, 40°C, or sit without immersion. All 10 participants underwent all three tests. After running, they were asked to jump as high as possible from two positions: standing and squatting.

Experts recommend soaking for 10 to 20 minutes in water between 36-40 degrees Celsius for optimal health benefits.

The study results showed that after immersing themselves in cold water (15 degrees Celsius), the height achieved by participants while jumping was lower than after immersing themselves in hot water (40 degrees Celsius).

According to David Putrino, head of rehabilitation at the Mount Sinai Health System (USA), the ideal water temperature for athletes or those engaging in physical activity depends on several factors. The important thing is to listen to your body and not rely too much on rigid theories.

Mr. Putrino also advised soaking for 10 to 20 minutes in water between 36-40 degrees Celsius (hot water), and 10 to 15 minutes in water between 10-15 degrees Celsius (cold water). For those trying cold water soaks for the first time, it's best to only soak for 5 minutes. "Whether you prefer cold or hot water, first try and see which soaking temperature helps you recover the fastest," expert Putrino said.

Source: https://thanhnien.vn/ngam-minh-trong-nuoc-lanh-hay-nuoc-nong-cai-nao-co-nhieu-loi-ich-hon-185241204191530699.htm