Why Would Someone Put Baking Soda in a Recovery Bath?

If you’ve ever pondered why anyone would dump baking soda into their bath water, here’s the short answer: It makes your skin feel smooth and clean, and helps soothe skin irritation and itching, and it also helps get rid of mildew or fungi on your skin.

It also helps to soothe sore muscles and relax you, and even can improve your sleep. Yes, that lowly carton of sodium bicarbonate you’ve got squirreled away in your kitchen cupboard is actually a fascinating substance when added to warm water and consumed to improve your health in a variety of ways.

And now let me tell you all about this magical little ingredient. I get into all of the science-backed benefits, how to prepare your own recovery bath and even some surprising stats that may persuade you into giving it a try tonight. 

Spoiler alert: there’s evidence that as little as 10 minutes of soaking can tack on more than 12 minutes to your total sleep time. Intrigued yet? Keep reading.

The Science Behind Baking Soda Baths

Let’s analyze what you get when you add baking soda to your bath. Sodium bicarbonate is alkaline, so it can help neutralize acids on the skin and may in turn help to balance the skin’s pH level. 

And doing so is surprisingly transformative: It’s as easy as sloughing away your stress, but with results — such as soothing irritated skin or releasing muscle tension after a grueling workout — that extend far beyond the shower.

But listen, don’t take my word for it; researchers have been investigating these claims for decades. For instance, research reveals that baking soda soaks substantially curtail itching in psoriasis sufferers. 

Now, picture soothing persistent skin irritations with nothing more than a soak. Too good to be true, you may say? But it’s not.

Soothes Skin Irritation and Itching

As someone who’s lived with itchy skin, I know the struggle. Baking soda baths can soothe and relieve your skin if you have eczema or psoriasis. 

One investigation in the Journal of the American Academy of Dermatology found that bathing in baking soda had the ability to reduce itch in psoriasis patients.

Here’s how much you’ll need: No more than 1/4 to 1 cup of baking soda mixed with warm water. You can soak in this for 15–40 minutes and pat your skin dry as usual. Trust me, your skin will never be happier.

Antifungal and Antimicrobial Effects

Baking soda isn’t just good for your skin — it also battles undesirables like fungi and bacteria. Laboratory studies show that, at a concentration of 10g/L, sodium bicarbonate impairs 80% of the fungi tested. That’s impressive!

“If you’re dealing with a difficult yeast infection that Candida is responsible for, baking soda can aid you,” says Schrank. 

Dermatophytes, the fungi that cause athlete’s foot, can not survive in concentrations at or above 20 g/L, and yeasts are thrown off at only 5 g/L Dissolve the suggested amount in water and watch science work its magic.

Balances Skin pH

Our skin has a natural acidic mantle, a barrier that protects us from bad microbes. But this delicate balance is disrupted by external forces sometimes. 

Enter baking soda. Its alkaline nature can neutralize acidic overload and can bring balance back to your skins appearance.

This pH balancing trick is especially useful for those with sensitive or redness-prone skin. You might think of it as a kind of a reset button for your skin, just the gentle kind. And who doesn’t want calmer, happier skin?

Detoxification

We exist in a world laden with toxicants — from pollution, our food, even the waterways. Our bodies are designed to be able to handle some of this, but sometimes they need a little bit more of a boost. This is where a baking soda bath, once again, is so helpful.

Studies show that baking soda can help the body to detoxify itself. Add Epsom salts to the mix and you have a detoxifying powerhouse on your hands. 

Throw a cup of each into your bath, soak for 20–30 minutes and emerge feeling lighter, both in body and mind.

Relieves Muscle Soreness

There is simply nothing better than having a warm bath at the end of a long, tiring day. Introduce baking soda and things get even more exciting. 

Due to its alkalizing effects, it can help to neutralize a build-up of lactic acid in muscles, the cause of post-workout soreness.

A 2013 report found boosting with baking soda significantly increased exercise performance and time to fatigue. Although the study looked at oral consumption, there’s reason to expect that topical use in baths has a similar effect. 

Or try soaking in a bath to which you add 1–2 cups of baking soda for 20–30 minutes. Your aching muscles will thank you for it tomorrow.

Improves Sleep Quality

Sleep is sacred — but not always easy to come by. Good news: baking soda baths can also help you get a grab of those babies, Zzzs. 

A 2022 clinical trial showed that adults who took daily baths in sodium bicarbonate slept longer and felt more rested. Overall, subjects added an average of 12.35 minutes of sleep as compared to those in a control group.

The regimen seemed simple enough: soak in a baking soda bath for 10 minutes a night for seven days. In addition to longer total sleep time, our subjects scored more sleep satisfaction and lower stress (salivary α-amylase). Who knew that relaxation could fit in such a tiny space?

How to Prepare a Baking Soda Recovery Bath

Ready to give it a shot? It is very simple to prepare baking soda bath. Here’s my step-by-step guide:

1. Fill the tub: Begin by filling the bath tub up with warm water. You want to aim for temperatures of 92°F to 100°F (33°C to 37°C). Too hot, and it could bother your skin; too cold, and you won’t sink in completely.
2. Then add baking soda: Pour 1/2 to 2 cups, depending on your tub size and how sensitive your skin is. You may need to stir lithely so as to dissolve thoroughly.
3. Optional add-ons: If you want extra benefits, mix in Epsom salts or essential oils (lavender is popular for aromatherapy).
4. Soak off: Soak in the bath for 15-40 minutes. Unwind, look good, and let the magic come.
5. Dry off: When finished, pat rather than rub your skin down dry. It also prevents irritation and helps seal in moisture.

See? Simple enough, right?

Summary Table: Baking Soda Bath Benefits

Condition/Goal	Evidence/Effectiveness	Recommended Use
Skin irritation	Reduces itching in eczema/psoriasis	1/2–1 cup, 15–20 min soak
Fungal infections	Inhibits yeast/fungal growth	10–20 g/L, 10–15 min soak
Muscle recovery	Reduces lactic acid, soreness	1–2 cups, 20–30 min soak
Detoxification	Neutralizes toxins/heavy metals	1 cup + Epsom salt, 20–30 min soak
Sleep improvement	+12.35 min sleep time after 7 days	10 min nightly, 1 week

Final Thoughts

It turns out, adding baking soda to your healing soak is more than just a fad—it’s supported by good science and even better anecdotal evidence. Whether you want to soothe sore muscles, relieve irritated skin or enhance sleep, this inexpensive solution does the trick.