Hot tubs are a great way for families to relax, unwind, and enjoy time together. But for parents and carers, a common question comes up: can children safely use a hot tub - especially those under 5?

The short answer is yes, children can safely enjoy a hot tub with the right precautions in place. That includes toddlers and preschoolers, provided you control the water temperature, limit time in the tub, and supervise closely.

In this guide, we’ll explore how children of different ages can use hot tubs safely, what risks to be aware of, and what steps to take to ensure a safe and enjoyable experience for the whole family.

Is It Safe for Young Children to Use a Hot Tub?

Children’s bodies are more sensitive to heat than adults. They overheat more quickly and may not be able to tell when they’re becoming too warm or uncomfortable. That’s why many general safety guidelines recommend that children under 5 avoid hot tubs at typical operating temperatures (38–40°C).

However, that doesn’t mean young children can’t enjoy a hot tub at all. With the right adjustments - such as reducing the water temperature and keeping sessions very short - children under 5 can safely be introduced to the hot tub experience.

Safe Hot Tub Use by Age Group

Under 5 Years Old

Children under 5 can use a hot tub safely if strict precautions are followed:

• Lower the water temperature to 32–34°C (around the temperature of a warm bath)
• Limit sessions to 3–5 minutes
• Have them sit on a step or shallow seat so their upper body remains out of the water
• Always supervise closely
• Make the experience gentle and calm - more like a warm splash than a long soak

Ages 5–12

Older children can tolerate slightly warmer water (up to 35–37°C), but it’s still important to:

• Limit time to 5–10 minutes
• Encourage regular breaks
• Ensure they stay hydrated
• Maintain full adult supervision at all times

Teenagers

Teenagers can generally enjoy the hot tub much like adults, though it's still advised to:

• Keep sessions under 15 minutes
• Avoid very hot temperatures
• Continue monitoring hydration and wellbeing

Hot Tubs as Splash Pools in Warmer Weather

In the summer months, a hot tub can double as a brilliant splash pool for younger children. By turning down the temperature to a safe, cool setting (even as low as 28–30°C), the hot tub becomes a safe and manageable water play area.

This makes it ideal for:

• Water play without the risks of deep paddling pools
• Controlled environments where adults can easily supervise
• Keeping little ones cool and entertained on hot days

Just add a few water toys and sit back while they enjoy gentle splashing in a secure, relaxing space. It's a fun way to get more use out of your hot tub during warmer weather - even when you’re not in full “spa mode.”

General Safety Guidelines for Children in Hot Tubs

No matter your child’s age, there are some universal rules you should always follow:

• Never exceed 37°C when children are using the hot tub
• Always supervise closely - never leave a child unattended, even for a moment
• Discourage full-body immersion in young children
• Keep sessions short and sweet
• Provide drinking water before and after to prevent dehydration
• Avoid hot tub use when children are tired, unwell, or overly active
• Keep the water properly balanced and sanitised to avoid irritation or infections

When to Avoid Hot Tub Use

There are times when it’s best to skip the hot tub, including if your child:

• Has a fever or is feeling unwell
• Has an open cut, rash, or skin condition
• Has a medical condition that could be affected by heat (consult your GP)
• Has recently engaged in high-energy play and hasn’t cooled down yet

Final Thoughts

Children can enjoy hot tubs safely - even those under 5 - when proper care is taken. By lowering the water temperature, limiting time, and staying present at all times, families can safely include even the youngest members in hot tub fun.

That said, like with anything, parents and carers know their children best. If you have any doubts or your child has specific health considerations, it’s always a good idea to seek advice from a healthcare professional.

When used responsibly, a hot tub can be a wonderful space for bonding, relaxing, and making memories together as a family.

Looking for a child-friendly hot tub?
Our range includes models with adjustable temperature settings, lockable covers, and shallow seating - perfect for young families. Contact us today to learn more or visit your local showroom.

Beyond just recreational use, regular hot tub use can have a range of health benefits.
From improved cardiovascular health to mental well-being, this article highlights the science behind hot tub use, with links to published reports and further reading.

The Science of Heat Exposure

Before listing specific benefits from using a hot tub, it helps to first have an understanding of how exposure to heat affects us.

While in hot water, the body undergoes a series of physiological responses: core body temperature rises, blood vessels open up (a process known as vasodilation), and heart rate increases. All these are in response to the body's effort to manage temperature and attain homeostasis. Interestingly, all these can have a lasting effect on health, particularly with repeated exposure to heat over time.

Exposure to heat also causes heat shock proteins (HSPs) to be synthesised, which are crucial for repair and resistance to stress in cells. HSPs are induced due to stressors like heat and are responsible for protecting cells from damage, helping with protein folding, and improving overall cell health. This is one of the primary explanations for how heat therapy, like a hot tub, can be beneficial.

Cardiovascular Health

One aspect of hot tub use that has seen a lot of research is its effects on cardiovascular health. Soaking in warm water will dilate blood vessels, which increases blood flow and reduces blood pressure. A study published in The Journal of Physiology  concluded that regular hot water immersion can lead to improved endothelial function (which, amongst other things, means that blood vessels expand and contract normally). This is particularly useful for individuals with hypertension or other cardiovascular illness.

Heat exposure, such as sitting in a hot tub, can enhance vascular compliance, which can enhance circulation and reduce strain on the heart. This can result in a lower rate of heart disease and stroke in the long term.

Muscle Recovery and Pain Relief

Athletes and fitness enthusiasts use hot tubs for muscle recovery, and for good reason. Heat and water buoyancy relax muscles, reduce inflammation, and relieve pain. A study published in the Journal of Science and Medicine in Sport demonstrated that hot water immersion after exercising greatly reduced muscle soreness and recovery times compared to passive rest. The warm heat from a hot tub increases blood flow to muscles, delivering them with oxygen and nutrients to aid in repair.

Additionally, water's buoyancy reduces gravity's influence, relaxing muscles and joints significantly. This is an excellent therapy for individuals with chronic pain syndromes, such as arthritis or fibromyalgia. Research in the Annals of the Rheumatic Diseases found that hydrotherapy treatments regularly eased pain and stiffness and enhanced physical function in osteoarthritis sufferers.

Mental Health and Stress Reduction

The psychological benefits from using a hot tub may be as significant as any physical benefits. Soaking in warm water has been shown to activate the parasympathetic nervous system, responsible for the body's "rest and digest" state. This can reduce levels of cortisol, a stress hormone, and bring about a state of relaxation and calm.

Andrew Huberman, the popular American neuroscientist and podcaster, has regularly pointed out how important stress management is to overall health, with chronic stress having a variety of negative effects ranging from impaired cognitive function to weakened immunity and increased risk for mental illness. By providing a space for relaxation and stress release, hot tubs can serve as a valuable resource for mental health.

A study in the Journal of Physiological Anthropology found that people who bathed regularly in hot water had lower anxiety and stress levels. Warm water therapy was also associated with better sleep, which is crucial for mental health. Sleep disturbances have been linked to a range of issues, from depression and anxiety to cognitive deficits. By promoting relaxation and reducing stress, use of a hot tub can indirectly improve sleep and mental health.

Metabolic and Immune Benefits

Recent studies have shown that exposure to heat, such as from a hot tub, has immune and metabolic advantages. Repeated exposure to heat has been shown to improve insulin sensitivity, which is important for blood sugar regulation. A study in JAMA Internal Medicine found that frequent use of saunas (which is comparable to hot tub use in terms of heat) was associated with a reduced rate of type 2 diabetes. While more research is needed to confirm these effects in hot tub use, the findings are promising.

Heat exposure also initiates the release of white blood cells, which play a crucial role in the body's immune system. The concept of "hormetic stress," describes how mild stressors can be good for the body. Heat exposure is a stressor that can enhance the body's resilience and immune system over time.

Skin Health

The benefits of hot tub use do not end with relaxation. Skin health is a beneficiary as well. Warm water opens pores, and a good clean can lead to improved skin texture and color. Enhanced blood flow to skin due to hot tub use can also result in a radiant, healthy glow. Be aware, however, that prolonged exposure to chlorinated water dries out skin. Showering after hot tub use and using a moisturiser to seal in moisture is recommended to combat this.

Safety Considerations

While the health benefits from using a hot tub are tempting, care should be taken with this activity. Prolonged exposure to high heat can lead to dizziness or heat stroke or to dehydration. Hot tub use should be kept to 15-20 minute sessions and water should be consumed before and after use to avoid dehydration. People with certain medical conditions, such as low blood pressure or heart disease, should see a doctor before using a hot tub.

In Conclusion

Scientific studies increasingly validate the health advantages of using a hot tub. Enhancing cardiovascular health and aiding in recovery from muscle strain, reducing stress levels and enhancing mental health are just a few of the benefits to be derived from consistent use. Insights from experts like Andrew Huberman contribute to knowledge about how and why hot tub use has such a positive influence, namely how heat exposure can trigger repair processes in cells and improve vascular health.

But, as with any health practice, moderation and caution are essential. By using hot tubs responsibly and in conjunction with other positive health practices, you can access the therapeutic value of heat exposure to improve overall well-being.

Whether you are an athlete looking to recover more quickly, a chronic pain patient, or simply a seeker of relaxation, the humble hot tub can be more than a relaxing soak—it can be a pathway to better health.

When it comes to relaxation and recovery, few rituals feel as timeless as a good soak or a sit in the sauna. Both promise warmth, calm, and that delicious post-heat looseness. But physiologically speaking - what’s really happening inside the body? And does one approach offer a stronger effect?

A 2025 study from the University of Oregon recently compared three forms of heat therapy: hot-water immersion, a traditional dry sauna, and a far-infrared sauna. The results have made waves in the wellness world - but before we dive in, it’s worth noting a few important points.

A quick word on what this study can (and can’t) tell us

This was a small, single-session trial with just 20 healthy, physically active adults aged 20-28. Everyone was fit, young, and generally in excellent health - so we can’t assume the same effects would appear in older adults or anyone managing medical conditions.

In other words, the researchers were testing under ideal human conditions - the kind of body that’s hydrated, well-rested, and capable of adapting quickly. Most of us, somewhere between well-intentioned and worn-out, with the odd niggle or restless night, are operating in far more realistic territory. That doesn’t make the findings less interesting, but it does remind us to read them as indicators, not guarantees.

Each participant completed one 45-minute hot-water soak at around 40 °C, one traditional sauna session (3 × 10 minutes at ~80 °C) and one 45-minute far-infrared sauna (45-65 °C). Researchers then measured body temperature, cardiovascular changes, and several immune markers for up to two days afterwards.

So this isn’t a sweeping verdict on heat therapy - just an interesting glimpse into how the body responds under controlled conditions.

What they found

• Hot tubs raised core temperature the most - roughly +1.1 °C, compared with about +0.4 °C in the traditional sauna and almost no change in the infrared session.
• Cardiac output - the volume of blood pumped per minute - increased most during the hot-water soak, showing a stronger cardiovascular response.
• Immune markers shifted only after the hot-water immersion: levels of IL-6 (a signalling molecule) rose shortly after, followed by higher counts of certain immune cells at 24-48 hours. The sauna sessions didn’t produce these same changes.

In other words, the hot tub delivered the biggest internal ‘heat load’ - which likely explains its more pronounced cardiovascular and immune response.

Interpreting it sensibly

It would be tempting to shout “hot tubs boost immunity!”, but that’s not what the researchers claimed. The immune signals were short-term, and the study wasn’t designed to test illness prevention. Still, these findings suggest that immersing the body in hot water might stimulate similar pathways to gentle exercise - at least temporarily.

Equally, this doesn’t mean saunas are somehow less valuable. Traditional and infrared saunas may deliver other benefits (such as relaxation, heat acclimation, or improved sleep) that this particular experiment didn’t measure.

Why the water matters

From a physiological standpoint, water transfers heat far more efficiently than air. That’s why soaking in a 40 °C tub raises core temperature faster than sitting in an 80 °C room - your body simply absorbs heat more directly. It’s the same reason a warm bath feels so enveloping compared to warm air.

A few practical pointers

• Start slowly - aim for 15-20 minutes at a comfortable temperature and build up.
• Stay hydrated before, during and after.
• Listen to your body - dizziness or nausea means it’s time to cool down.
• Check with your GP if you have heart conditions, high blood pressure, or are pregnant.

So, what’s the takeaway?

The study doesn’t hand us an absolute “winner”, but it does hint that hot-water immersion may deliver a stronger full-body heat stimulus than a sauna under comparable conditions. That makes it an intriguing option for anyone interested in the wellbeing effects of warmth - especially when comfort, relaxation, and social connection come as part of the package.

And for most of us, living in the real world rather than a physiology lab, that’s really the point. We don’t need perfect data or perfect bodies to appreciate the value of switching off, warming up, and letting the day ease out of our muscles. A hot tub just happens to make that process particularly enjoyable.

For us, that’s what a hot tub should really be about: a ritual that’s not only soothing but genuinely restorative - physically and emotionally.

Sources

• Primary study: Atencio JK, Reed EL, Needham KW, Lucernoni KM, Comrada LN, et al. Comparison of thermoregulatory, cardiovascular, and immune responses to different passive heat therapy modalities. American Journal of Physiology - Regulatory, Integrative and Comparative Physiology (2025). Read the paper.

• Secondary coverage: University of Oregon News press release summarising the study. Read the release.
• ScienceDaily article derived from the press release. Read the summary.
• EurekAlert newswire item carrying the same press material. Read the summary.

Keeping your hot tub clean and well-maintained isn’t just about filters and chemicals - draining and refilling the water regularly is just as important. In this post, we’ll walk you through the step-by-step process of how to drain your hot tub safely, quickly, and efficiently.

Whether you're a first-time owner or just need a refresher, this simple guide has you covered.

How Often Should You Drain Your Hot Tub?

Most hot tubs need to be drained and refilled every three to four months to maintain clean, healthy water. However, if your spa uses a salt water system, you may be able to go a bit longer between drains thanks to the continuous sanitation process. Always monitor your water quality and follow manufacturer recommendations.

What You’ll Need

Before you get started, make sure you have the following:

• Garden hose
• Submersible pump (optional but faster)
• A safe drainage point (e.g. driveway, garden, or drain)
• A clean cloth or sponge

Step-by-Step: How to Drain Your Hot Tub

1. Turn Off the Power

Before doing anything, switch off your hot tub at the isolator switch or breaker box. This is essential for safety and prevents damage to your equipment during the drain process.

2. Choose Your Drain Method

Most hot tubs have a built-in drain valve near the base. You can use that, or for a faster and easier option, use a submersible pump.

• Using the valve: Pull it out or twist it open, then attach your garden hose.
• Using a pump: Place it in the footwell of your spa and run the hose to a suitable drainage spot. No need to open the valve if you're going this route - the pump does all the work.

3. Let It Drain

• With a hose attached to the valve, gravity will slowly drain the water.
• If you’re using a pump, it’ll be much quicker - great for larger spas or when time is short.

4. Remove Leftover Water

Once the majority of the water is gone, you may find some puddles left in the footwell or seats. Use a sponge or cloth to soak these up.

5. Give It a Clean

This is a perfect time to wipe down the inside of your spa. Use a spa-safe cleaner and a non-abrasive cloth to remove any residue or waterline marks.

6. Close the Valve

If you used the drain valve, remember to shut it tightly once the spa is empty. This prevents leaks when you refill it.

Refilling Your Hot Tub

Once the cleaning is done, you’re ready to refill:

• Place your hose into the filter housing rather than directly into the spa, as this is prevent airlocks.
• Fill until the water level reaches just below the headrests or about halfway up the filter.

Once the spa is full, you can switch the power back on at the isolator.

Add Your Chemicals

With the water circulating again, it’s time to rebalance your spa water:

• Add your water treatment chemicals - chlorine, bromine, or whatever system you’re using.
• Test the water to ensure it’s properly balanced before getting in.

Need a Hand?

If you’re unsure about any of the steps above - or would prefer us to take care of it for you - just get in touch. We’re always happy to help you get the most out of your hot tub.

We also offer convenient maintenance plans, which can be paid by direct debit, so you can sit back and relax while we handle your regular spa cleaning and care. No hassle, no fuss - just crystal-clear water and complete peace of mind.

If you’ve been curious about cold plunging, you’re not alone. More and more people are discovering how an ice bath can boost recovery, sharpen focus, and even lift your mood. But when you’re new to cold plunging, it can feel a little intimidating. Don’t worry - we’re here to help!

Here’s our quick guide to getting started with cold plunging safely and confidently.

Start Slow and Listen to Your Body
Cold plunging is a powerful experience, and it’s best to ease in gradually. Start with short immersions of about 30 seconds to a minute. As your body adapts, you can gradually increase your time in the water. Many people work up to 2–5 minutes per session, but the key is always to listen to your body.

Find the Right Temperature
An effective cold plunge doesn’t have to be freezing. Many beginners start around 10 - 15°C (50–59°F), while more experienced plungers go colder - down to 4 - 10°C (39–50°F). The sweet spot varies for everyone, so find a temperature that challenges you but still feels safe and manageable.

Focus on Your Breathing
Breathing is your best tool for staying calm in the cold. When you first step in, your body’s natural reaction is to tense up and breathe quickly. Instead, try to focus on slow, steady breaths. Inhale deeply through your nose, then exhale slowly through your mouth. This will help your body relax and let you stay in the cold longer.

Set Yourself Up for Success
Make sure you have everything ready before you get in:

• A warm towel or robe to wrap up in afterwards
• Somewhere comfortable to rest and warm up
• A timer to keep track of your immersion time

It’s also important to warm up naturally after your plunge - gentle movement or a warm shower can help your body return to its normal temperature.

Stay Consistent
Like any wellness practice, consistency is key. Cold plunging even a few times a week can make a difference, helping you build up tolerance and experience the benefits over time. Many people find that it becomes an energising ritual they look forward to!

Why It’s Worth It
Cold plunging can help with muscle recovery, reduce inflammation, and boost your mood. Many people also say it helps them feel more resilient in their daily lives - a chance to prove to themselves they can handle the cold and come out stronger.

Kenny’s Cold Plunge Story
Here’s what Kenny, our Operations Director, shared about his own journey with cold plunging:

“I’ve just started regularly cold plunging myself and it’s made such a difference to my mental clarity. I began at 16 degrees and gradually reduced the temperature every couple of days, as well as increasing how long I stay in. I can’t live without my daily 5-minute cold plunge now - my wellbeing and fitness have improved no end!”

Want to Learn More?
If you’re curious about how cold plunging could work for you, or if you’re looking for the perfect ice bath setup, we’re always happy to chat. Come and visit us in the showroom or give us a call - we’d love to help you get started on your cold plunge journey. And if you’re not quite ready to commit to a full purchase, we also offer the option to hire an ice bath, so you can dip your toes in (literally!) before making a decision.

What Winter Swimmers Can Teach Us About Energy, Fat and Thermoregulation

You’ve probably seen it on Instagram: someone boldly plunges into an ice-cold lake, gasping for breath and radiating triumph. But behind the trend (and the goosebumps) lies a surprisingly powerful question:

What actually happens to the body when you regularly combine cold-water dips with heat—like a sauna?

A Danish research team decided to find out. And what they discovered isn’t just interesting—it’s potentially life-changing for how we think about fat, energy, and our own resilience.

The basics: a tale of two groups

The study compared two groups of young, healthy men:

• Winter swimmers who took icy dips 2–3 times a week and usually followed them with sauna sessions
• Non-swimmers who were matched in age, fitness and body type—but didn’t use cold or heat therapies

Researchers measured their brown fat activity, metabolism, body temperature (core and skin), hormone levels, and even what their bodies were doing overnight while they slept.

What is brown fat, anyway?

Let’s talk fat—but the good kind.

Brown adipose tissue, or BAT, is not the jiggly stuff we want less of. It’s a specialised kind of fat your body uses to generate heat. It’s mostly found in the neck and upper back, and it’s packed with mitochondria—the little engines in our cells that burn energy.

In short: brown fat is your body’s internal heater. When you're cold, it kicks into gear to warm you up by burning calories.

1. Winter swimmers run cooler—but burn more when cold

Here’s where it gets wild.

At rest, in a comfortably warm environment, winter swimmers actually had a lower core body temperature than the non-swimmers. Their brown fat showed no measurable glucose activity at all—while the other group’s was mildly active.

But when both groups were gently cooled (without shivering), the winter swimmers suddenly burned far more energy—up to 1000 extra calories a day.

That’s not a typo.

Despite their brown fat appearing “quiet” on scans, their bodies were cranking up the heat in a big way. Which brings us to…

2. The body adapts to both hot and cold

Winter swimmers weren’t just better at generating heat in the cold—they were also better at letting heat go when warm.

They had:

• Warmer skin on their hands, feet and torso during cold exposure (suggesting better blood flow)
• Higher skin temperatures over brown fat zones like the upper chest
• Lower core body temperatures at rest—likely thanks to sauna-induced heat acclimation

Their bodies seemed more flexible, more responsive. Less like a radiator stuck on full blast. More like a thermostat that actually works.

3. They burn fat—not sugar—for warmth

Here’s a key twist: both groups showed similar levels of glucose use in brown fat during cold, but the winter swimmers still burned far more energy overall.

Researchers believe the swimmers’ bodies were using fatty acids, not sugar, as their primary fuel for heat. In other words, they may be better at burning fat to stay warm—one reason cold exposure is increasingly being studied for metabolic and weight-related benefits.

4. Muscle helps out, too (quietly)

Winter swimmers also showed subtle muscle activation during cooling—but no shivering. That suggests non-shivering thermogenesis, where muscles gently increase activity to generate warmth.

Some even showed signs of glucose uptake in intercostal (rib) muscles, meaning their muscles were metabolically involved in the warming process.

So: it’s not just fat doing the work. Your muscles pitch in too.

5. Cold might even improve your sleep

Perhaps the most unexpected finding?

Winter swimmers had better overnight thermoregulation.

Their brown fat temperature dipped at night (as expected)—but then spiked again just before waking, around 4:30–5:30 a.m. This may be the body’s way of prepping for wakefulness—a sort of natural heating alarm clock.

They also had lower cortisol levels at night and higher levels of IL-6, a hormone associated with restful sleep.

In short: their bodies were cooler, calmer, and better prepared to rise. Not bad for a few minutes in a freezing lake.

What does this mean for the rest of us?

No one’s saying you need to throw yourself into a frozen pond tomorrow. But the science here is clear:

Exposure to cold (especially paired with heat) helps your body become more efficient. It burns more energy, regulates temperature better, and might even support better sleep and fat metabolism.

And here’s the best bit: you don’t have to be a polar bear.

• Try a cold shower after a hot bath
• Alternate sauna and cold plunge (even a hose will do)
• Use an ice bath at home, then warm up in your hot tub
• Start with short bursts—30 seconds of cold is a great start

What we see at Hot Tubs Oxfordshire

We’ve always believed in the power of hydrotherapy—but lately, we’re seeing a shift.

More and more customers are asking about contrast therapy—combining heat (hot tubs, saunas, steam rooms) with cold (ice baths, plunge pools). And the science is catching up with what many of us feel: that this hot-cold dance makes us feel more alive.

It’s not just about recovery—it’s about resilience.

That’s why we offer premium saunas, ice baths, and steam experiences alongside our signature hot tubs and swim spas. Because wellness doesn’t begin and end with a soak. It’s a rhythm.

Want to try it for yourself?

Come visit our Bicester showroom. We’ll walk you through:

• Ice baths (yes, you can try one—if you’re brave)
• Infrared and traditional saunas
• Steam rooms and hot tubs

No pressure. Just a friendly chat and a chance to see what feels right for you.

Whether you’re cold-curious or ready to plunge, we’ll help you make the most of your outdoor space—and your own brilliant biology.

Where’s all this info from?

Everything we’ve shared here is based on a peer-reviewed scientific study published in Cell Reports Medicine in 2021.

The study is titled:
"Altered brown fat thermoregulation and enhanced cold-induced thermogenesis in young, healthy, winter-swimming men"
Authors: Søberg, S. et al.

Available here:
https://doi.org/10.1016/j.xcrm.2021.100408

It was conducted by a team at the University of Copenhagen and offers one of the most detailed looks to date at how cold-water exposure affects human metabolism, thermoregulation and brown fat.