Dehydration occurs when you lose more water than you are taking in, and it can happen to anyone, at any age who is not drinking enough fluids. You might think of dehydration happening when you’re engaging in something strenuous like exercising, but the reality is that you can become dehydrated while relaxing in your hot tub. Luckily it’s something that you can easily avoid by following the guidelines below. 

Hot Tubs and Dehydration 

It’s no secret that hot tubs crank up the thermostat, typically ranging from 100°F to 104°F (37°C to 40°C). This warmth triggers your body’s natural cooling mechanisms, and even though you probably don’t realize it, the hot water in your tub makes you sweat, just like you would if you went for a jog or were outside gardening on a hot day. Sweating is kind of like an internal sprinkler system trying to keep you from overheating, so it’s not inherently a bad thing.

Sweating causes you to release fluids, but does not necessarily lead to dehydration, which occurs when you lose more fluids than you consume, leading to symptoms like thirst, headache and dizziness. Everyone sweats differently, so be sure to pay attention to your body’s signals, especially if you start to notice any symptoms of dehydration. When it comes to hot tub dehydration risk, there are a few different factors at play. 

• Soak Time: Longer sessions will naturally lead to more sweating and potential fluid loss, so stick to recommended soak times (usually around 20 minutes).
• Temperature: Higher temperatures in your hot tub translate to more intense sweating and you can adjust the temperature as needed.
• Alcohol: Alcohol is a diuretic, and can contribute to dehydration. Avoid (or carefully consume) alcoholic beverages before or during your hot tub session. 
• Climate & Location: If your tub is in direct sunlight or if you live in a very hot climate, that will also have an impact on your body temperature. 

Using a hot tub can also have some hydration benefits. The heat from being submerged in hot water increases blood flow, which can aid in fluid distribution throughout your body. A relaxed mind and body as a result from your soak can cause you to be more aware of your body’s signals and hydration needs.

How to Avoid Getting Dehydrated in Your Hot Tub 

One of the best things you can do is ensure you’re properly hydrated before you enter your hot tub. Even if you don’t feel thirsty, make it a habit to chug a glass of water before you soak. An easy way to stay hydrated while you’re relaxing is to bring a reusable water bottle or some sort of drink with you and sip throughout your soak. If you’re not a fan of plain water, infuse it with a few slices of lime, cucumber or berries to make it more appealing, and if you’re using your tub on a chilly night, make a cup of herbal tea to help you stay hydrated while you soak.

If your hot tub is exposed to direct sun, especially if you live in a hot climate, consider installing an umbrella or wearing a hat and sunglasses to help provide some shade for yourself. You can also adjust the thermostat on your hot tub and knock it down a few degrees so it’s warm rather than hot. Lastly, you also keep your soaks on the shorter side on hot, sunny days. Whatever you do, don’t ignore thirst cues. If you feel overly thirsty or experience other dehydration symptoms, get out of your hot tub and rehydrate immediately.

Prioritizing hydration before, during, and after your soak, listening to your body’s signals, and avoiding factors like excessive heat and alcohol will ensure a safe and enjoyable experience. Remember, the key is to balance the heat with hydration for a truly blissful soak. Give us a call with questions on how to get the most out of your hot tub at 970-879-4390 or contact us here