The common cold is one of the most common infectious sicknesses in the world, and chances are you’ve caught one during the colder months. With symptoms like a runny nose, sore throat, and nasal congestion, people are often desperate for some kind of relief. While over-the-counter medicine helps, many turn to natural remedies like steam inhalation, humidified air, and sauna sessions. But is a sauna good for a cold? And if so, when should you use one and when should you avoid it? Let’s explore how using a sauna affects your body when you’re sick, what the science says, and how to get the most health benefits without making your symptoms worse.
How Using a Sauna Affects the Body When You Have a Cold
Sauna Exposure and the Immune System
One of the reasons people ask if a sauna is good for a cold is because of the belief that sauna exposure strengthens the immune system. And in many ways, that’s true. A hot sauna raises your body temperature, which can mimic a fever response. This slight increase in body temperature can help the immune system activate, increasing the production of immune cells and white blood cells that help the body fight off a viral infection like the common cold.
When sauna use becomes a consistent habit, it may contribute to better immune function and fewer episodes of cold symptoms during the year. Regular sauna sessions, especially during cold seasons, have been shown in some studies to reduce the likelihood of catching a cold.
Blood Flow, Circulation, and Temporary Symptom Relief
During a sauna session, blood vessels expand due to the intense heat, improving circulation and increasing blood flow throughout the body. This improved circulation helps reduce muscle pain, relieves tension, and can help the body recover more efficiently. For people experiencing common cold symptoms like a sore throat or body aches, this can provide temporary relief.
However, it’s important to listen to your body's signals. If the high temperatures and intense sweating leave you feeling lightheaded or dizzy, or if you have concerns about your blood pressure, it may do more harm than good. A sauna can help relieve symptoms in many cases, but pushing your body when you're rundown may adversely affect your recovery.
Moist Heat vs Dry Heat: How Sauna Type Impacts Cold Symptoms
Traditional Sauna vs Steam Sauna
Not all saunas are created equal, and the type you choose can significantly impact how your cold symptoms respond. A traditional sauna typically uses dry heat generated by a stove or heater. The air in a traditional sauna is hot but dry, which can sometimes irritate the respiratory system, especially if you already have a sore throat or dry cough.
In contrast, a steam sauna produces moist heat in a humid environment. This hot steam can help loosen mucus in the nasal passages, clear stuffy noses, and provide relief for nasal congestion. Steam inhalation is often recommended for sinus infections, and it works similarly in a sauna. The difference in how dry air and humidified air affect the respiratory system can differ significantly from person to person. If you're struggling with congestion, the moist heat of a steam sauna may be the better option.
Dry Air and the Risk of Feeling Worse
Dry heat and dry air can sometimes make cold symptoms worse, especially for those with sensitive respiratory systems. A dry throat or stuffy nose may become more irritated in the presence of hot, dry air. People with severe cold symptoms, such as intense coughing or respiratory infections, may not tolerate a traditional sauna well. This is why it’s essential to choose the right sauna type based on your symptoms.
Scientific Research: What the Studies Say About Sauna and Cold Relief
Saunas May Reduce Cold Frequency
A number of studies suggest that sauna bathing can support the immune system. One German study found that participants who engaged in regular sauna use had fewer episodes of the common cold over a six-month period. These participants showed increased immune cell activity and faster recovery times when compared to those who didn’t use saunas.
The benefits were especially notable during flu season and colder temperatures when cold air affects the respiratory system more aggressively. Consistent sauna use may help the body build stronger defenses, reducing your chances of catching a cold in the first place.
Sauna Increases White Blood Cells and Immune Response
The increase in body temperature during a hot sauna session boosts the production of white blood cells. These immune defenders play a major role in disease control and fighting off viral infections like the common cold. Sauna use does not guarantee immunity, but the immune-boosting effects from sauna exposure are well-documented.
It’s important to note, though, that the effects are cumulative. Occasional sauna sessions may provide temporary relief, but the long-term immune benefits come from consistency and using a sauna safely as part of your wellness routine.
When Not to Use a Sauna During a Cold
Fever and Severe Symptoms
Using a sauna with a mild cold can be beneficial, but if you're experiencing a fever or severe symptoms, the intense heat of a sauna could be dangerous. High body temperatures combined with hot sauna conditions may overwork the heart and cardiovascular system, increasing the risk of dizziness, fainting, or dehydration. In cases where your body temperature is already elevated, using a sauna can make symptoms worse instead of better.
If you feel weak, lightheaded, or have difficulty breathing, skip the sauna and rest. Let your body recover without the additional stress of high temperatures.
Public Sauna Considerations
If you’re sick and considering using a public sauna, think twice. The common cold is a viral infection that spreads easily through shared air and surfaces. Inhaling hot sauna air in close quarters with others puts everyone at risk, especially in an enclosed humid environment. If you do choose to use a sauna while sick, opt for a private space where you won’t risk infecting others.
KYFE offers private sauna rooms with controlled air quality, making it easier for you to enjoy the health benefits of sauna use while protecting the community’s health.
How to Use a Sauna Safely While Sick
Before the Sauna Session
Before stepping into a sauna, you need to stay hydrated. Drink plenty of water and avoid caffeine or alcohol, which can lead to dehydration. If you’re taking medications like decongestants or antihistamines, speak with a healthcare provider before combining them with sauna use, as some medications can increase heart rate or cause drowsiness.
Dress lightly and bring a towel to absorb sweat. Enter the sauna with a plan, start slow and don’t overdo it.
During the Sauna Session
Limit your sauna session to 10 to 15 minutes. Monitor how your body feels, especially your breathing and heart rate. Sit upright to allow for better blood circulation and avoid sudden movements. If you begin to feel dizzy or nauseous, step out immediately. Breathing in hot steam or warm air can help relieve symptoms of nasal congestion, but the effect should be mild and calming, not overwhelming.
After the Sauna
Once your session ends, cool down gradually. A rinse with cool water, not cold, helps lower your body temperature without shocking your system. Dry off and rehydrate with water or an electrolyte drink. Eat something light, like fruit or broth-based soup, to help your body recover. Avoid intense physical activity and instead focus on rest.
Other Natural Remedies to Combine with Sauna Use
Sauna use is most effective when combined with other natural wellness strategies. For example, drinking hot herbal tea with ginger and lemon provides additional symptom relief. Steam inhalation at home using a bowl of hot water and essential oils like eucalyptus or peppermint can clear nasal passages between sauna sessions.
Additional ways to help the body recover include:
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Consuming vitamin C-rich foods
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Getting 7–9 hours of sleep each night
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Taking zinc lozenges or elderberry supplements
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Using a humidifier in dry environments
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Wearing warm clothing to prevent exposure to cold air
How Often Should You Use a Sauna When Sick?
If you're in the early stages of the common cold or only dealing with mild cold symptoms, using a sauna 1–2 times a day for short sessions can provide temporary relief. However, daily use should be avoided during periods of intense illness. Once you’ve recovered, incorporating regular sauna sessions 3–4 times per week can strengthen the immune system and potentially reduce future episodes of sickness.
Always listen to your body and don’t force a session if you’re already feeling worn down. Sauna exposure should support healing, not add stress.
Frequently Asked Is a Sauna Good for a Cold Questions
Is a sauna good for a cold?
Yes, using a sauna can help relieve symptoms of the common cold when used properly. It improves blood circulation, supports the immune system, and provides temporary relief for nasal congestion and muscle pain.
Can sauna use relieve sore throat?
A hot sauna may ease a sore throat by increasing blood flow and helping your body relax, but dry heat can sometimes irritate the throat more. Steam saunas with moist heat are better for throat-related symptoms.
What type of sauna is best for a cold?
Steam saunas or infrared saunas are ideal for cold symptoms, especially nasal congestion and muscle aches. The moist heat of steam saunas helps with stuffy nose and sinus pressure.
Can sauna use make symptoms worse?
Yes, especially if you have a high fever, dehydration, or severe cold symptoms. Intense heat can cause dizziness and raise body temperature to unsafe levels. Always use caution.
How long should I stay in the sauna with a cold?
Limit sauna sessions to 10 to 15 minutes. Focus on short, manageable exposure and follow up with hydration and rest.
Does sauna use help remove toxins?
While saunas do not “detox” the body in the traditional sense, intense sweating can help remove small amounts of waste products through the skin. The main benefit is improved circulation and immune support.
Final Thoughts: Should You Use a Sauna When You Have a Cold?
So, is a sauna good for a cold? The answer depends on your symptoms and how your body responds to heat. For many people, using a sauna helps relieve congestion, muscle pain, and other common cold symptoms. Regular sauna use also offers long-term health benefits, including stronger immune function and fewer illnesses during cold seasons.
However, sauna use should be approached with care. If your symptoms are severe, if you have a fever, or if you feel dizzy or dehydrated, avoid heat therapy until you recover. Stay hydrated, get plenty of rest, and use the sauna as a supportive tool, not a cure.