How Long Should You Stay in a Hot Tub? A Practical Guide
Xavier Labelle
At Canadian Spa Company, your wellbeing comes first. Hot tubs are a wonderful way to step away from the daily grind, but a few simple guidelines will help you stay safe and get the most out of every session.
General timing recommendations
A typical hot tub session lasts 15 to 45 minutes, depending on your age, health, water temperature, and the weather outside. If you're new to hot tubs, start short and build up gradually, you can always come back for a second round later.
Key factors to consider
1. Water temperature
At a cooler setting (around 37 °C, near body temperature), longer sessions are usually fine. At a warmer setting (38–39 °C), most healthy adults are comfortable for up to 30 minutes, provided you stay hydrated. At hotter settings (around 40 °C), keep it to 15–20 minutes and drink plenty of water.
2. Age
For children, a maximum of about 5 minutes at 40 °C, or up to 15 minutes at lower temperatures, is recommended, and they shouldn't be fully submerged. Older adults (around 60+) generally benefit from slightly cooler water and shorter sessions, depending on how they feel.
3. Health considerations
You shouldn't use a hot tub while pregnant. Anyone managing high blood pressure, cardiovascular conditions, diabetes, or taking sedative medication should consult a medical professional before using a hot tub.
4. Weather and season
In winter, keeping the water below 38 °C and limiting sessions to about 15 minutes is sensible, your body is already working to manage the cold. Wearing a hat can actually help regulate body temperature outdoors.
Listen to your body
The most important rule: pay attention to how you feel. Drink water before, during, and after, and step out if you feel dizzy or off. Take a break, cool down, and try again later if you'd like.
Quick reference: time by water temperature
This table pulls the guidance above into one place for healthy adults. Treat the times as an upper limit, not a target.
| Water temperature | Suggested session for healthy adults | Good practice |
|---|---|---|
| About 37°C | Longer sessions usually fine | Take a break and a drink every so often |
| 38°C to 39°C | Up to about 30 minutes | Keep a bottle of water by the tub |
| About 40°C | 15 to 20 minutes | Get out, cool down, then decide on a second soak |
| Above 40°C | Do not use | Our tubs are set between 26°C and 40°C |
The British and Irish Spa and Hot Tub Association (BISHTA) takes a cautious line, recommending a maximum of 15 minutes before taking a break and drinking water from non-glass containers. If you are new to hot tubs, or you are not sure how your body handles heat, that is a sensible rule to start with.
Who should keep sessions shorter
Some people feel the heat sooner than others. The NHS notes that children, older people and people with long-term health conditions, such as diabetes or heart problems, are more at risk of heat exhaustion. For a hot tub, that means:
- Children: BISHTA suggests about 36°C for children under 12, always with an adult supervising, and reports medical advice that children under four should not use a hot tub. Keep their sessions short and keep their heads above the water.
- Older adults: a slightly cooler setting and shorter soaks are usually more comfortable. Build up gradually.
- Pregnancy: you shouldn't use a hot tub while pregnant. NHS guidance, as published by NHS GP practices, explains that a hot tub raises your core temperature and brings a risk of overheating, dehydration and fainting, and that a significant rise in core temperature could be harmful, particularly in the first 12 weeks.
- Long-term conditions and medication: if you have a heart condition, high or low blood pressure or diabetes, or you take regular medication, ask your GP or pharmacist whether hot tub use is suitable and how long is sensible for you.
- After a drink: the NHS advises avoiding too much alcohol to reduce the risk of overheating. We suggest skipping the tub altogether if you have been drinking.
Signs it is time to get out
The NHS lists the symptoms of heat exhaustion as including tiredness, dizziness, headache, feeling or being sick, heavy sweating with pale, clammy skin, cramps, a high temperature, intense thirst and feeling irritable. In a hot tub, the early signs to watch for are:
- feeling light-headed or dizzy, especially when you stand up
- a headache or a pounding feeling in your head
- feeling sick
- unusual tiredness or feeling irritable
- in children, red cheeks, going quiet or saying they feel hot
If any of these appear, get out slowly using the step and handrail if you have one, sit somewhere cool and drink water. The NHS advises that someone with heat exhaustion should start to feel better within 30 minutes of cooling down. If they do not, or they have signs of heatstroke such as confusion, hot skin that is not sweating, a fast heartbeat or fast breathing, call 999.
Building a sensible routine
- Drink before you get in. Take a bottle of water out with you in a plastic or metal bottle, never glass.
- Set the temperature for the session you want. If you want a long, sociable soak, lower the setting to around 37°C rather than staying in 40°C water for longer.
- Use a timer. Keep your phone or a timer well away from the water, or use a clock you can see from the tub.
- Take breaks. Sit on the edge or step out for a few minutes, then decide whether you want another round.
- Get out slowly. Standing up quickly from hot water can make you feel light-headed. Sit up on the seat for a moment first.
- Cool down and rehydrate afterwards. A glass of water and a few minutes indoors before bed makes for a better night.
Time and the season
| Season | Typical setting | What to keep in mind |
|---|---|---|
| Summer | Lower, for example 34°C to 37°C | Warm air and sun add to the heat. Avoid soaking in direct midday sun and drink more |
| Spring and autumn | 37°C to 38°C | Most comfortable time of year for longer soaks |
| Winter | Below 38°C | Keep sessions to about 15 minutes, wear a hat, and have a warm robe ready |
For more on safe use around the tub, including temperatures for children and hygiene, see our hot tub safety guide.
Common situations and how long to soak
After a workout or a run
Many people like a soak after exercise. Have a drink and cool down for a while first, because your body is already warm and you may have lost fluid through sweat. A shorter session at a moderate temperature is the sensible choice. If you have an injury, ask your GP or physiotherapist whether heat is suitable before using the tub.
Before bed
An evening soak is part of the wind-down routine for a lot of owners. Finish your session with enough time to cool down before you go to bed, and drink a glass of water when you come in.
With friends round
Social soaks tend to run long because nobody is watching the clock. Drop the temperature a degree or two before guests arrive, keep soft drinks and water by the tub, and suggest everyone takes a break part way through. Keep alcohol out of the tub.
On a cold winter night
The contrast between hot water and cold air feels great, but your body is working hard in both directions. Wear a hat, keep the session to around 15 minutes, and have a robe and footwear ready so you are not standing about wet in the cold.
Keeping the water fresh for longer soaks
The longer and more often people soak, the more work the sanitiser has to do. Shower before you get in, test the water before busy sessions, and keep free chlorine at 1.0 to 1.5 ppm with pH between 7.2 and 7.6. After a long session with several people, a dose of non-chlorine shock helps clear what the bathers leave behind. Leave the cover open for about 30 minutes after dosing, then close it to hold in the heat.
Session length FAQs
Is 30 minutes too long in a hot tub?
For most healthy adults at 38°C to 39°C, up to about 30 minutes is usually comfortable if you stay hydrated. At 40°C, keep it shorter. If you feel unwell at any point, get out.
Can I go back in after a break?
Yes. Cool down, have a drink and give yourself a few minutes before a second soak.
How long can children stay in?
Keep it short and the water cooler, about 36°C for under-12s, with an adult supervising throughout. Under-fours should not use a hot tub.
Does a hot tub count as exercise?
No. A soak may help you relax, but it is not a substitute for physical activity.
Why do I feel dizzy when I get out?
Standing up quickly from warm water can make you light-headed. Sit up for a moment, move slowly and drink water. If dizziness keeps happening, speak to your GP.
Bottom line
Stick to these basics and your hot tub time stays exactly what it should be, safe, restorative, and genuinely enjoyable. Switch off, relax, feel good.
Explore our full range of hot tubs at Canadian Spa Company UK