For many people, baths are a staple in their daily routine. Many crave the warmth and comforting bubbles of a bath to blow off steam from the day's stress. For others, baths are a luxury, to be enjoyed during special occasions a few times a year. Then, there is the group that thinks baths are overrated and juvenile. Regardless of the group you fall into, know that there are actual health benefits to taking baths, but only when done right. So, what are these benefits and how do you take a bath properly to actually reap these benefits? Let’s find out.
There are different views on baths in society today. While some take them just to relax, others believe they are for kids, restricting themselves to quick showers instead. Nonetheless, different benefits accompany properly taking a bath. Here are some of them.
It is impossible to go through life without exposure to stressors. However, the amount of stress we are exposed to differs, depending on the individual and their environment. While the body has a well-equipped system for reducing stress, called the NeuroEndoMetabolic (NEM) Stress Response, this system may get overwhelmed if there is exposure to too many stressors over an extended period.
For this reason, activities that can reduce stress levels can assist the NEM and help to prevent the development of chronic stress, which leads to a host of health problems and issues. A warm bath can help improve the mood and relieve stress, with studies even showing promising results among people with depression.1
The skin contains a lot of dead cells, which may accelerate skin aging, clog pores, create calluses, and in some cases cause inflammation. While inflammation is not bad on its own, if it persists for too long, it may eventually lead to more serious health problems.
Generally, you don’t have to worry about these cells, as the skin sheds naturally sheds them. Also, regular activities like showering and even pulling off your clothes contribute to ridding the skin of these dead cells. However, taking a bath is also an effective way to exfoliate the skin and remove dead cells.
The body’s temperature changes throughout the day, usually between the normal ranges of 98.6 +/- 0.9°F. However, towards the end of the day, specifically around two hours before sleep, the temperature steadily drops. The body temperature continues to fall during sleep, and this temperature fall is important in getting a restful night's rest, which then reduces stress levels. If you take a bath an hour or two before sleep, you can help facilitate this temperature decrease, improving sleep quality.
If you follow sports, you may have noticed athletes taking baths – cold or warm – after or before games. The logic behind this is that baths can help relieve the aches and tension that build up in the muscles after intense physical activity. While there aren’t definitive studies to back this practice, anecdotal evidence suggests that there is some truth behind these claims.
It may seem simple enough – run some water in your tub and dip in it for an hour. But for the healthiest, most elevated bathing experience, try these steps. They include:
Before you take a bath, jump into the shower and wash off your body. Considering that baths are supposed to be cleansing, it may seem redundant to take a shower, but the way baths and showers cleanse is different. If you take a bath while dirty, you will only be lying in a pool of your own filth and bacteria, defeating the purpose of the bath. However, once the dirt load is reduced with a shower, you can reap the full benefits of a bath.
Taking a perfect shower involves some of the principles of taking a proper bath, too. Ensure the temperature is lukewarm or slightly warm, wash off your body first before applying soap, use a clean washcloth or your hand, and keep it short (less than five minutes). If you need to use shampoo for your hair, use a small amount on your skin and gently massage the scalp.
Ensure you do a quick wipe down of your tub before taking a bath. You can use a paper towel or clean cloth to clean the tub. This step is essential in removing any dirt that may be present on the tub surface, ensuring you don’t spend your bath soaking in preexisting dirt and bacteria.
The temperature of the water is an essential part of the bath. Ideally, keep your water slightly warm when taking a bath. In quantitative terms, ensure the tub temperature is less than 104°F. While the appeal of a hot bath is strong, doing this can cause the skin to dry out much faster, as well as make you feel dizzy. This is not to mention the obvious risk of burning your skin with extremely hot water baths.
It is understandable to doubt the efficacy of essential oils, bath bombs, and bath salts in baths, considering how many of these products are geared solely towards exploiting users and making a profit. However, with the right elements from the right manufacturers, some can make your bath more refreshing and soothing. One product you can consider is Epsom salt. Epsom salt baths may boost magnesium levels, reduce muscle soreness, and lower pain levels.
When you take a bath, you should clean your body with gentle cleansers and a soft washcloth or a loofah. Avoid highly abrasive cloths or products when cleaning your skin, as these can over-exfoliate the skin, injure it, and increase the risk of infections. If you are unsure of which products to use in cleaning your skin, your hand will work just fine. Also, because the longer you stay in the water, the softer your skin gets, try and do all your cleaning in the first few minutes of the bath.
Staying too short a time in the bath will be a waste of time and effort, while staying too long can lead to over-exfoliation. Although there is no one, perfect length of time for staying in the tub, a rule of thumb is around 15 minutes. This allows enough time to moisturize your skin and leaves you feeling refreshed.
After the bath, dry your skin with a clean towel and use a moisturizer to seal in the moisture from the bath. These steps are essential for ensuring your skin doesn’t dry out some minutes after the bath.
Do not leave your tub dirty after you take a bath. You may need to rinse the tub with water again and wipe with a clean cloth to remove lather, dirt, and oils. If you do not do this, and particularly if you use bath bombs or moisturizers in the bath, the oil lining on the tub surface may also increase the risk of falls and slips when you next step in for a bath.
For most processes that benefit the health, there are usually a few people who should avoid it because of the risk of adverse effects. However, pretty much everyone can take a bath, although certain individuals need to be more careful than others. These individuals include people with sensitive skin and those with later stages of Adrenal Fatigue Syndrome (AFS).
Adrenal fatigue is a condition where the body’s stress response cannot keep up with life’s chronic stressors. This condition makes it difficult for the body to properly regulate its temperature. Thermoregulation in the body is a process that involves the brain and the adrenal glands. Because adrenal fatigue represents a reduction in the basal function of the adrenals, individuals with the condition may be overly sensitive to warm baths.2 The same applies to individuals with sensitive skin from other causes.
In such cases, resorting to using lukewarm water for a shorter amount of time may be the best solution for getting baths. In severe cases, such individuals may need to avoid baths entirely.
While its benefits to health and mood cannot be overlooked, you should not take a bath every day. This is because frequent baths can wash off the natural oils on the skin necessary for minimizing wrinkles, maintaining an even complexion, and preventing inflammation.
Therefore, a suitable frequency of baths is two to three times weekly. Note that this is just a recommendation and that everyone’s skin is different, so you need to find what works best for you. Don’t hesitate to speak to your dermatologist if you have concerns.
Taking baths is useful for relieving stress, and by implication, reducing the risk of serious conditions like adrenal fatigue. To take the perfect bath, ensure the temperature is just ideal and the time spent in the bath is right, around 15 minutes. Remember to pay close attention to your skin, and if you notice too much drying, be sure to talk to your dermatologist if you have any concerns.
Baths can sometimes be therapeutic when done in a detoxification fashion. Putting essential oils or epsom salt in the bath can aid those who are looking for detoxification benefits. Again beware if you are sensitive to detoxification. If you feel worse after a bath, it might be too much detoxification at one go and you might want to see if you have toxins in your system that need additional removal.
For more information about how you can reduce stress levels or manage your adrenal fatigue, don't hesitate to reach out to us at +1 (626) 571-1234.
Naumann, J., et al. "Effects and Feasibility of Hyperthermic Baths in Comparison to Exercise as Add-on Treatment to Usual Care in Depression: A Randomised, Controlled Pilot Study." BMC Psychiatry, vol. 20, no. 536, 2020. https://doi.org/10.1186/s12888-020-02941-1.
Osilla, E. V., et al. "Physiology, Temperature Regulation." StatPearls, StatPearls Publishing, 2024. Updated 30 July 2023, www.ncbi.nlm.nih.gov/books/NBK507838/.
It is important to shower for a few minutes before taking a bath. A shower helps to rid the body of excess dirt, ensuring that the time spent in the bath is not spent sitting in a pool of your own filth.
