A small recent study suggests that hot water may help muscles repair themselves and become stronger, so soaking in hot water is recommended after physical activity.
Why hot water is "favored" by experts
Although cold showers or soaking in ice baths after exercise are popular with athletes, it is better for the body to soak in hot water, especially for athletes, according to information posted on NBC News (USA).
“When you exercise vigorously, muscle fibers are damaged, and hot water can increase blood flow, helping the muscles repair themselves faster,” said Mamoru Tsuyuki, lead author of the study and a graduate student in Sports and Health Science at Ritsumeikan University in Japan. “Raising muscle temperature while soaking can also improve exercise performance. When you need to compete twice in the same day, such as in sports with breaks, if you soak in hot water for 15-20 minutes, you can compete better in the second set.”
During strenuous exercise, muscles are torn and hot water helps speed up the muscle recovery process.
“Ice baths are extremely popular because when you have a heat injury and inflammation, the cold will feel good,” said Aimee Layton, associate professor of applied physiology at Columbia University. “However, if you are not injured and just working out hard, the cold 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 does not mean that soaking in ice water has no value, because previous studies have shown that ice can reduce muscle pain, which is beneficial if the athlete is injured.
Suitable temperature and soaking time
To take a closer look at the effects of hot and cold water immersion, Tsuyuki and colleagues recruited 10 young adults for a three-part study.
Participants were asked to run at high intensity for 50 minutes, then spend 20 minutes in a tub of water at 15 degrees Celsius, 40 degrees Celsius, or sitting without soaking in the water. All 10 people underwent all three tests. After running, they were asked to jump as high as they could from both a standing and a squatting position.
Experts recommend soaking for 10 to 20 minutes in water temperature of 36-40 degrees Celsius to bring good effects to the body.
The study results showed that after soaking in cold water (15 degrees Celsius), the height that participants achieved when jumping was lower than after soaking in hot water (40 degrees Celsius).
According to David Putrino, director of rehabilitation at Mount Sinai Health System (USA), the most suitable water temperature for people who exercise or do physical activities depends on a number of other factors. It is important to listen to your body and not rely too much on stereotyped theories.
Putrino also recommends soaking for 10 to 20 minutes in water temperatures between 36 and 40 degrees Celsius (hot water), and 10 to 15 minutes in water temperatures between 10 and 15 degrees Celsius (cold water). For those trying cold water for the first time, it is best to limit the soak to five minutes. “Whether you prefer cold or hot water, try it first and see what temperature helps you recover the fastest,” Putrino says.
Source: https://thanhnien.vn/ngam-minh-trong-nuoc-lanh-hay-nuoc-nong-cai-nao-co-nhieu-loi-ich-hon-185241204191530699.htm
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