Is a Sauna Beneficial for Cold Symptoms? Here’s What You Need to Know

The good news is that using a sauna when you have a cold can help relieve many of the symptoms temporarily. The warm, humid air of a sauna can help relieve nasal congestion and make you feel more relaxed. This increased feeling of comfort grants your body the ability to fight off illness more effectively.

Since saunas promote sweating, many people believe that saunas help with detoxification. There’s no tangible connection between sweating and solving a cold. As always, listen to your body and drink plenty of water!

That said, the heat can be pretty brutal, particularly when you’re under the weather. In this article, we’ll discuss the effects of sauna on cold symptoms and what the research says its benefits are. We’ll cover what you should know if you decide to use a sauna to treat your cold.

What is the Common Cold?

The common cold is the most frequent viral infection known to humans, mainly infecting the upper respiratory tract. It’s typically due to infection by multiple viruses, foremost of which are the rhinoviruses.

These viruses do better in cold temperatures, which is why colds are more common in the fall and winter. On average, adults contract two to three colds annually. Although recovery generally occurs within 7 to 10 days, symptoms can severely interfere with normal daily activities.

Common Cold Causes

The common cold is caused by many different viruses, including rhinoviruses, coronaviruses, and adenoviruses. Low humidity and colder weather provide the ideal climate for viruses to flourish.

These environmental human-made circumstances let them survive longer and spread more easily. A stressed immune system from stress, lack of sleep, or lack of nutrition can make one even more susceptible.

Lifestyle factors like smoking or failing to wash hands contribute to repeated colds as well. Close contact with infected people, particularly in crowded or poorly-ventilated indoor settings, remains one of the biggest transmission influencers.

Recognizing Cold Symptoms

Common cold symptoms include:

• Runny or stuffy nose
• Sneezing
• Coughing
• Sore throat
• Mild fatigue

Symptoms can range from mild discomfort to more intense congestion or fever, though severe symptoms usually point to other illnesses like the flu. Symptoms usually develop one to three days after infection and can differ from person to person depending on their age and overall health.

Understanding these early warning signs allows for prompt symptom relief.

How Colds Spread

Colds can easily be spread through respiratory droplets when an infected person sneezes or coughs. Surfaces such as doorknobs or cell phones can carry the virus, so hand hygiene is very important.

Crowded environments, universities, and workspaces all put you at increased risk. Contagiousness begins 24 hours before symptoms develop and can continue for 5–7 days after that.

Is Sauna Good for a Cold?

Yet saunas have been credited for centuries with improving all facets of health, including fighting off those pesky cold symptoms. Though many people swear by them, it’s important to understand what they do to the body when you’re sick. A more in-depth look shows both the promising benefits and caveats surrounding sauna use for a cold.

How Sauna Affects Cold Symptoms

The heat from a sauna might help you feel better fast by reducing some cold respiratory symptoms. The warm air can help break up mucus, providing immediate relief from nasal congestion and sinus pressure. For colds, the benefit of sweating, often the first and immediate effect of sauna use, can provide relief.

It does not directly attack the cold virus. Responses are very individual, and if you have any pre-existing conditions, it’s best to be cautious and go easy. Though beneficial, the heat of a sauna may create additional stress on the body, which could delay recovery.

Potential Benefits of Sauna for Colds

Even if direct effects are not strong, saunas can help with relaxation and stress reduction, both of which are helpful during illness. Heat exposure increases circulation, which can help reduce congestion and pressure, and the infusion of warm air provides comforting effects to inflamed airways.

While anecdotal in nature, many people report that sauna has a calming effect, which adds to the psychological comfort. In addition to relieving cold symptoms, regular sauna use helps keep your immune system stronger overall.

In fact, one study found that users of saunas on a regular basis experienced significantly fewer colds/illnesses. These benefits shouldn’t replace appropriate care.

Scientific Evidence on Sauna and Colds

Research on saunas and colds is still inconclusive. While research does document some short-term relief from those symptoms, the evidence doesn’t strongly support saunas as a way to shorten the duration of colds. Experts such as Dr. John Mafi emphasize that more research is needed before any concrete conclusions can be reached.

Sauna’s Impact on the Immune System

Additionally, although heat exposure can increase the activity of immune cells and production of white blood cells, these effects are not well understood. While saunas can help support overall immunity, they should be used to supplement these healthy practices, not substitute for them.

Decongestant Effects of Sauna

The humid air in saunas can help with nasal passage clearance, providing temporary relief. Staying hydrated becomes even more crucial, as sauna sessions can cause dehydration and minimize their effectiveness.

Are Saunas Good for Colds? Weighing the Risks

Although usually advertised as wellness spaces, the effect of saunas on common colds is less straightforward. According to experts such as Dr. John Mafi, research has not yet established whether saunas are effective at relieving symptoms associated with the common cold.

Regular sauna use when healthy might help lower your likelihood of getting colds by reducing inflammation and supporting long-term health. According to the CDC, the average adult comes down with two to three colds per year. So, it’s important to know the possible risks and benefits of sauna use when you’re not feeling your best.

Dehydration Concerns

Saunas promote a lot of sweating, and without replacing lost fluids, you can easily become dehydrated. This risk is compounded when you’re sick, since your body requires adequate hydration to heal.

Staying hydrated before and after a session is important, especially if you’re using a sauna for longer durations. Electrolyte drinks can be useful. Protect yourself from dehydration by watching for indicators such as dizziness, dry mouth, or fatigue.

Keeping sauna sessions to 10–15 minutes limits excessive fluid loss and can help account for this.

Cardiovascular System Stress

The heat in saunas dramatically raises the heart rate and can even induce a temporary drop in blood pressure, potentially putting added stress on the cardiovascular system.

To individuals with pre-existing heart conditions, asthma, or low blood pressure, this extra strain may be dangerous. Monitoring how your body reacts and consulting a healthcare provider before using a sauna is critical, especially if you have underlying health concerns.

Risk of Spreading Infection

While we won’t get into every potential health risk of using public saunas, in general, they help contagious viruses spread through respiratory droplets.

Steering clear of crowded saunas when under the weather is a courteous decision. Resting at home when experiencing significant symptoms helps your recovery and prevents spreading possible illness to others.

When to Avoid Sauna During a Cold

Feverish illness, extreme exhaustion, or dizziness should be obvious indicators not to use a sauna. Listening to your body is the best way to make sure you are prioritizing rest.

Speaking with a healthcare professional can provide you with customized advice to suit your needs.

Infrared Sauna and Colds: What to Know

Infrared saunas are gaining popularity for their incredible health benefits, particularly when addressing something like a cold. While traditional saunas heat the air surrounding you, infrared saunas work by using infrared light to directly warm up your body. This helps them run at much lower temperatures, usually around 120–140°F, instead of the 150–195°F found in traditional infrared saunas.

The outcome is a more tranquil experience with reduced humidity. Most people appreciate this as it makes it far more comfortable, particularly for those who have difficulty with high heat.

How Infrared Saunas Differ

Instead of steam, infrared saunas use light to warm your body directly, penetrating deep into the skin, up to 1.5 inches below the surface. This deep, targeted heat increases circulation and helps you sweat, all without the claustrophobic sauna-stereotype experience.

To start, having the humidity lowered means the air isn’t stifling, and it may be easier to unwind. Infrared technology provides gentle, comfortable, even heat that users often find more relaxing.

These attributes combine to make infrared saunas a prime choice for those who want a more gentle but still impactful experience.

Potential Benefits of Infrared for Colds

Infrared saunas are an effective way to relieve cold symptoms, particularly by stimulating and supporting your immune system. The heat promotes the production of white blood cells and blood circulation, which helps alleviate congestion and sore throat.

Research has shown that using a sauna regularly can help protect against colds by decreasing their occurrence in the long run. Anecdotal evidence exists with general claims of quickened recovery with fewer muscle aches and fatigue while sick.

Infrared saunas have been shown to reduce oxidative stress and induce deeper sleep, both of which are essential for recovery. Though promising, more research is needed to better understand their long-term impact.

Considerations for Using Infrared

Most importantly, be sure to make sauna sessions work with your particular comfort level. Keep it brief, around 20–30 minutes, stay well-hydrated, and keep an eye on how your body is responding.

Everyone has different preferences, so listen to your body and put safety and well-being first in each session.

Safe Sauna Use During a Cold

In short, using a sauna during a cold could be beneficial, especially in relieving nasal congestion and encouraging relaxation. You must do so under strict guidelines to stay safe and get the most out of it. Here’s a list of best practices and things to consider when using a sauna safely while experiencing a cold.

Stay Hydrated

Drinking water before and after a sauna session is key. Staying hydrated gives your body the tools it needs to control temperature. It keeps you from getting dehydrated, due in part to the fact that you’ll be sweating more.

Signs such as dry mouth, dizziness, or dark yellow urine are warning signs of dehydration and need to be addressed. If you’re breaking a lot of sweat, make sure to replace minerals with something hydrating and rich in electrolytes.

In addition to improving sauna safety during a cold, staying well-hydrated promotes recovery from a cold by facilitating immune function and general well-being.

Limit Sauna Session Time

Shorter sauna sessions are safer when your body is stressed from a cold. Start with sessions of 10–15 minutes at first, particularly if you’re a sauna beginner. Spending a long time in high heat can result in overheating, resulting in symptoms such as lightheadedness or nausea.

This is why taking breaks between sauna sessions to let your body cool down and recoup is so crucial. Moderation is key, allowing you to enjoy the benefits of freezer sauna use without stressing your body.

Listen to Your Body

Be mindful of how your body responds to a sauna session. If you start to feel dizzy, nauseous, or overtly fatigued, that’s your cue to get out pronto. Heat tolerance is different for everyone, so listening to your body will make for a more enjoyable and safer sauna session.

Self-awareness will help ensure you aren’t putting undue stress on your body as you’re recovering from a cold.

Avoid if You Have a Fever

If you’re experiencing a fever, stay out of the sauna. This can already be risky; the increased heat from the sauna may still put you at risk of overheating, thus exacerbating your condition. Those efforts of rest and hydration are best used when the feverish episodes are occurring.

Always consult a physician if your symptoms don’t clear up or seem to get worse.

Consult Your Doctor

If you have any doubts about using the sauna while experiencing a cold, talk to a healthcare professional. Any condition such as asthma, heart problems, or hypotension may make sauna use hazardous.

Customized guidance helps you make sure you’re targeting your symptoms safely.

Sauna Effects on Respiratory Health

Saunas have long been touted as a natural remedy that supports respiratory health, providing benefits that go far beyond relaxation. This powerful mix of heat and steam helps widen the airways making it easier to breathe and relieving irritation in the airways. As with any therapeutic practice, individual responses to sauna use will vary, demanding close attention to personal conditions and needs.

Impact on Nasal Passages

Additionally, sauna heat could help relieve nasal congestion by improving circulation and loosening mucus. This may result in a more open nasal passage, providing relief that people dealing with nasal congestion often seek.

The humid, warm air found in most saunas helps to calm inflamed sinus tissue. This mild relief removes irritability and relieves congestion in your nostrils. Even something as mild as sinus congestion can mean breathing is more comfortable during a sauna session.

These effects are very much contingent on individual differences and conditions, like the levels of congestion or comorbidities. Mixing sauna use with nasal sprays or saline nasal rinses can greatly improve your nasal health. This process opens up a new, more powerful method to decongest your nasal passages.

Effects on Lung Function

Studies show that regular sauna use is associated with advancements in lung function. One 2013 study found a 10% increase in vital capacity following regular sauna use and an increase of 12% in forced expiratory volume.

The heat may help to relax bronchial muscles, helping to improve respiratory efficiency in the long term. To take one example, those afflicted with chronic obstructive pulmonary disease (COPD) can have less severe symptoms thanks to sauna therapy.

Taking it slow, acclimatizing to the heat is key, particularly for first-timers, to find a level of comfort and not strain the body all at once. Individuals who have known lung conditions should pay close attention to how they’re breathing and contact a medical professional if they have any concerns.

Considerations for Asthma Sufferers

Those with asthma should be mindful when using a sauna. Heat can indirectly worsen symptoms, especially if individual triggers, like humidity, are at play.

Therefore, it is crucial to consult a doctor to minimize the risks before beginning sauna therapy. Alternatives such as warm compresses or humidifiers can similarly ease symptoms, making them more appropriate for many asthma sufferers who might not be able to handle a sauna.

Alternative flu Relief Methods

When you’re suffering from a cold, look to these alternative remedies to find comfort and recover more quickly. The takeaway: These methods are all about practical, logical intervention while honoring your body’s natural healing process.

Rest and Hydration

Getting enough rest is one of the most important factors in allowing your body to heal during a cold. Sleep is crucial for the immune system to operate at maximum efficiency, targeting the virus responsible for your new symptoms.

It’s more important than ever to stay hydrated. Staying hydrated with non-caffeinated fluids such as water, herbal teas, or broths helps keep mucus thin and your immune system strong. Warm fluids help relieve sore throats and make people feel better.

A vaporizer with cool mist or saline nasal spray can help clear up congestion, and honey is a great cough soother. Together, rest and hydration, and prioritizing them are the ingredients of a speedy recovery.

Over-the-Counter Medications

For those irritating, symptomatic elements of a cold, over-the-counter (OTC) medications can help. Decongestants help shrink swollen nasal passages to relieve congestion and improve breathing, and antihistamines can help treat a runny nose or sneezing.

Lozenges, like cough drops, can have a soothing effect on a sore throat, offering short-term relief. Make sure you read the dosage directions thoroughly, and don’t hesitate to ask a pharmacist for guidance to make sure the medication is appropriate for your personal needs.

When used properly, OTC options can work hand-in-hand with other remedies to maximize relief.

Home Remedies (Steam, Gargling)

Vapor rubs and other home steaming remedies can relieve congestion by loosening up mucus buildups. Save money on decongestants. Boil a pot of water at home and inhale the steam.

Just be sure to avoid direct contact with the hot water. Warm saltwater gargles for sore throat irritation. Herbal teas, such as chamomile or ginger, are calming and soothing.

Try these home remedies to find out what works best for your specific symptoms.

Nutritional Support

Good nutrition helps regulate and maintain your immune system by supplying your body with the proper vitamins and minerals. Citrus fruits, leafy greens, and bell peppers provide Vitamin C, which is an important nutrient for overall immune health.

Warm soups and broths provide hydration and the benefit of healing warmth. When you add a rainbow of fruits and vegetables to your meals, you help make sure your body has all the nutrients it needs to heal quickly.

Myth vs. Fact: Sauna and Cold Efficacy

The relationship between sauna use and cold prevention frequently becomes a controversy. Although most sauna users fully support the healing capacity of frequent sauna sessions, separating myth from fact is crucial.

Misconceptions create false expectations, so it’s important to understand the nuances of sauna use and cold effects.

Common Misconceptions

One popular myth that is going around is that saunas can help you “sweat out” a virus. Under this myth, it’s believed that the heat pushes toxins or pathogens outside of your body via sweat. That’s not how viral infections, such as the common cold, operate.

Another myth is about detoxifying through the sauna. Although sweating helps eliminate waste products through the skin, this isn’t enough to counteract viral replication and would not help accelerate recovery time.

Myth 1: Saunas can completely heal your cold. This is misleading because there is no clear mechanism through which sauna use would kill a virus. These prevalent myths underscore the importance of independent, scientific research and impartial policy making in educating the public about saunas and health benefits.

What the Research Says

Few scientific studies exist, and the results are inconclusive. For instance, in one study, those who used saunas regularly had a reduced incidence of colds after some time. More specifically, 25 habitual sauna-goers had half the number of colds that non-users did.

This doesn’t prove saunas to be a treatment; rather, it indicates possible protective benefits if used consistently while in good health. Nevertheless, experts, including Dr. John Mafi from UCLA, caution that there is not enough good evidence to recommend saunas to relieve a cold.

In fact, mixed results in research have shown that although saunas can provide comfort, their role in treating colds is still undetermined.

Managing Expectations

While they promote relaxation, saunas can’t substitute for rest and fluids, both key to overcoming any illness. They can offer short-term relief, such as relieving congestion or loosening tight muscles, but they are not the silver bullet.

Integrating sauna use with other natural remedies fosters a holistic lifestyle. Your results might be different, so try not to set your expectations too high.

Guidelines for Sauna Use During a Cold

Using a sauna when you have a cold can help you get the most benefits. It’s important to adhere to certain guidelines to maximize both safety and efficacy. Sauna use can be beneficial for most colds, particularly in providing relief from symptoms like congestion by warming the body and increasing circulation.

Responses are personal, so be sure to proceed with caution when it comes to sauna use during a cold.

• Listen to what your body is telling you and how it’s responding to the heat. If you start feeling very hot or dizzy, this may be a sign of overheating. Keeping a thermometer on hand can help you monitor any dramatic increases in temperature.
• Hydrate. As a rule of thumb, drink water before and after your sauna session, as you’ll lose fluids through sweating. Drink plenty of water—at least 8–16 ounces—to avoid dehydration.
• Keep sessions between 10 to 15 minutes, especially if you’re feeling unwell. Keeping your sauna sessions shorter will prevent you from overexerting yourself and still offer you a world of potential benefits.
• Personal comfort is the best guide. If you experience any discomfort or your symptoms get worse, leave right away. Take it easy, and modify subsequent sessions based on your experience with the heat.

Temperature Recommendations

If you’re sick with a cold, use lower sauna temperatures—aim for the 140°F to 160°F range. Using lower settings lets your body adjust slowly, so you don’t shock your system while helping minimize pressure on your body.

Don’t try to test the limits; focus more on comfort and effectiveness. If you are new to sauna, exposure at a lower heat for a shorter duration is the safer route.

Session Duration

Start with short sessions of 10 minutes to determine your comfort level. Longer exposure will raise the risks, including dizziness, fatigue, and headache.

As always, rest between sessions as needed, and feel free to make several separate sessions less closely spaced throughout the day if you prefer.

Post-Sauna Care

Take your time cooling down. After sauna use, drink water or electrolyte-infused beverages to rehydrate.

Continue with some restorative poses or resting postures in order to give your body the time it needs to heal. Be especially mindful of any adverse impacts and plan sauna sessions accordingly for the future.

How Does Sauna Compare to Other Remedies?

Once you’re suffering from a common cold, you’ve got tons of remedy options. Once the cold virus strikes, most of us turn to anything from OTC meds to actually good home-based alternatives. Saunas, therapeutic as they may be, need to be compared to the above alternatives in terms of effectiveness, safety, and cost.

Effectiveness Comparison

Relief

With saunas and other home remedies, the degree of relief will vary based on personal preference and specific medical conditions.

Sinuses

The heat of the sauna is great for relieving congestion. It helps relieve body aches, one of the most annoying and stubborn symptoms of a cold. A 2016 Cochrane review found that steam treatments provided significant relief.

In contrast, saunas were not effective in reducing symptom severity or duration. While many may find the heat of a sauna soothing, for some, it’s unlikely that they would see a marked difference. Unlike saunas, over-the-counter medications like decongestants or antihistamines act directly on the symptoms and tend to relieve them more quickly.

It’s important to note that no one remedy is going to work for everyone; often, even a remedy might not work on all individuals.

Safety Comparison

While saunas are usually safe for healthy people, during a period of illness, greater exposure to heat could result in increased dehydration or fatigue.

Risk of adverse events

In the Cochrane study, adverse events were marginally more common among sauna users (13.8%) than controls (11.7%). On the flip side, remedies such as nasal sprays or herbal teas have little to no risks when taken correctly.

People who have these underlying health issues, including cardiovascular issues, should talk to a physician before sauna use. Individually, personal health circumstances are essential to consider for proper safety for any of the remedies.

Cost Comparison

Saunas do add up, particularly when you look at home set-ups or memberships. Familiar remedies such as saline sprays, ginger tea, or even medications are less expensive and readily available.

Cost vs. Benefit vs. Cost

Budget constraints are a reality, so balancing cost with expected benefits is crucial when prioritizing interventions.

Expert Opinions on Sauna and Colds

Many speak highly of it, but some warn against it. While some believe that the heat and steam can provide temporary relief, others stress the importance of understanding individual needs and potential risks. Here are some of the opinions, experiences, and stories that inform this conversation.

Medical Professional Perspectives

As healthcare providers, we stress the need for evidence-based recommendations. Others explain that the heat of a sauna can relieve nasal congestion by thinning mucus and making it easier to breathe. This may provide temporary relief for things such as nasal congestion.

Experts warn that saunas don’t cure the cold virus at its source. Rather, they should be used to address symptom management, as one element of a more comprehensive recovery plan.

Individualized care is a time-honored principle of health practices. Factors like your overall health, the severity of your cold, and any pre-existing conditions play a role in determining whether a sauna session is suitable.

For instance, a person with a fever or dehydration may be intolerant to the heat, so having trained professionals is essential. When you engage openly with your healthcare providers, they can help ensure that you avoid any potential risks and take necessary precautions.

Integrative Health Approaches

Saunas are usually considered a secondary or adjunctive therapy within the realm of integrative health. For people exploring cold relief, combining sauna use with hydration, rest, and other remedies like warm soups or over-the-counter medication can be more effective.

This openness is a testament to the holistic understanding that wellness begins with a multi-layered approach to care. At the end of the day, taking care of yourself is the most important thing.

Though a sauna can help provide soothing relief, it’s important to look beyond, including reaching out to trusted providers and experts, and increasing your knowledge through informative experiences.

Both therapies together can foster optimum recovery, but correct information and expert consultation are necessary to help individuals make informed choices.

Conclusion

Though readily available, saunas are not a magical panacea for an ailment that those with colds might be seeking comfort from. Even if the heat helps relieve a congested nose or soothe sore muscles, go with what your body is telling you. Too much heat or a long sauna session can leave you feeling worse. The bottom line staying hydrated and getting plenty of rest continue to be the best approaches to recovery.

Saunas are best used in combination with other remedies such as steam inhalation, the consumption of warm fluids or over-the-counter decongestants. They’re not a substitute for needed care. Use caution, stock up, and stay safe. Always err on the side of what feels healthiest for you and consult your doctor if in doubt.

If you love saunas, get the most out of them. Be sure to keep sauna sessions shorter and listen to your body to maximize comfort. You can start getting the relief you need without the extra worry by taking small, manageable steps.

Frequently Asked Questions