New study finds that hot baths may offer more benefits than cold plunges

Ice baths have become popular among influencers after exercise, but a new study suggests that soaking in hot water may be more beneficial for recreational athletes, especially if there are breaks in their workouts. The study found that hot water can increase blood flow to help repair muscle fibers and increase power output, particularly useful during halftime breaks. However, ice baths are still beneficial for relieving muscle soreness and are best for injuries. The study compared the effects of hot and cold soaks on ten men who performed high-intensity interval running, finding that jumping height was higher after a hot soak compared to a cold one. While hot water increases circulation and promotes recovery, cold water can decrease soreness, but it may cause muscles to tighten and constrict blood vessels. The optimal temperature for a hot water soak is 98 to 104 degrees Fahrenheit, while for an ice bath, it is 50 to 59 degrees Fahrenheit for 10 to 15 minutes. It is recommended to experiment with both temperatures and track recovery to determine which works best for individual athletes. Ultimately, the choice between hot and cold soaks depends on personal preference and how each individual responds to the different temperatures. It is important to pay attention to how your body reacts to determine the most effective recovery method.

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