Is Using a Sauna Beneficial When Sick? Pros and Cons Explained

Here are a few of the benefits you can get from using a sauna when sick. As the heat from the sauna relaxes your muscles, it alleviates some of the built-up tension and creates a feeling of comfort.

Additional sweating can help your body detoxify, so it can be beneficial to get your sweat on when you’re under the weather.

The inhalation of warm, humid air is another advantage. Many individuals report that inhaling warm, humid air eases their nasal congestion and improves their breathing.

This comforting atmosphere can further promote relaxation, which is key for healing. It is best to listen to your body and reach out to a medical professional if symptoms continue.

Keep reading as we explore the benefits of using a sauna when sick. We’ll briefly outline some key considerations to avoid any missteps.

Common Cold: The Basics

The common cold is a viral infectious disease mainly affecting the upper respiratory tract. It’s a very contagious disease that is transmitted by respiratory droplets when an infected person coughs or sneezes. Knowing how colds work is key to preventing them and keeping your body healthy.

The duration for viral upper respiratory infections typically ranges from one to ten days. Early symptom identification leads to more effective treatment.

What is the Common Cold?

Upper respiratory infections, typically caused by various viruses, are what we commonly call colds. When these pathogens enter your system, your immune system mobilizes to fight off the infection.

Though they can happen year-round, the common cold becomes more common in the fall and winter, likely coinciding with people spending more time inside. Knowing the early symptoms means you can get treated sooner.

Common Cold Symptoms

Common cold symptoms include sneezing, congestion, and a sore throat. If you’re wondering is sauna good for sore throat, the heat may help ease discomfort by improving circulation—but stay hydrated and avoid extreme temperatures if you’re unwell.

Others suffer from extreme fatigue and muscle pain. Usually, symptoms appear in a stepwise fashion over several days, providing you with early warning that your immune system is engaged.

Causes and Spread of Colds

Colds spread through contaminated surfaces or close contact with infected individuals. If you’re wondering is sauna good for a cold, the heat may help relieve congestion and support immunity—but it’s not a cure. Always practice good hygiene to avoid spreading germs.

Cold weather raises the risk of developing a cold. Keep in mind, it’s not the weather that gives you a cold—it’s the fact that there are viruses traveling around in the weather.

While there’s no cure for the common cold, practicing good hygiene, such as washing your hands often and regularly cleaning frequently-touched surfaces, can prevent its spread.

Although the average adult gets 2 to 3 colds per year—colds that typically clear up without complications—hospitalizations and deaths do occur.

Increasing fluid intake, using a cool mist vaporizer, and using throat lozenges can all help relieve symptoms. Frequent sauna bathing during baseline health could even reduce your risk of developing an upper respiratory infection.

Is Sauna Good When Sick?

When it comes to using a sauna when sick, there are some important benefits and risks to consider. It’s important to consider these factors closely to determine whether sauna use is the right choice for you at this time for your health goals.

1. Sauna’s Impact on Cold Symptoms

Steam saunas can greatly reduce nasal congestion, allowing mucus to drain, which may not be pleasant otherwise. The penetrating, soothing warmth of the sauna can soothe an irritated sore throat and relieve sickness-related muscle soreness to provide additional comfort.

The heat helps to open up airways, which can relieve respiratory symptoms and greatly improve your breathing. In short, using the sauna can help ease symptoms, but it shouldn’t be used to substitute proper cold care.

2. Potential Benefits of Sauna Use

Increased circulation during sauna sessions may provide an immune system boost. The release of endorphins during these sauna sessions can provide natural pain relief, leaving you with an overall improved well-being.

The detoxifying effects of sweating in a sauna mean it can help you with detoxification as it helps purge your body of toxins. Sauna users typically experience better sleep quality, which is essential when you’re in recovery mode.

3. Risks of Sauna Use During Illness

Dehydration is probably the biggest issue to be aware of when using a sauna when ill. Overheating could worsen symptoms such as dizziness at these high temperatures, which typically are 150°F to 195°F.

In general, you should steer clear of sauna use if you are suffering from a serious illness or have developed complications.

4. When to Avoid Sauna When Sick

If you are running a fever, do not use the sauna at all. Acute illnesses with otherwise significant symptoms should be approached with caution.

Visiting a healthcare professional can help you get tailored, professional advice on the best practices based on your current state.

5. Is an Infrared Sauna Good When Sick?

Infrared saunas offer specific benefits by penetrating deeper into your tissues for more effective muscle relief. They run at much lower temperatures, which helps keep the experience more comfortable.

Individual responses are truly all over the map.

How Saunas Affect Your Body

With countless physiological benefits, regularly using a sauna can improve your overall health and well-being. Once you enter the sauna, your heart rate starts to rise, which helps boost circulation. This increased circulation is key to helping deliver oxygen and nutrients to tissues, protecting and healing body tissues, and promoting overall body function.

When your core body temperature increases, you begin sweating—a natural function of your body that cools your body temperature and removes harmful toxins. This detoxification process isn’t just physically liberating; it may lead to healthier, clearer skin and less noticeable body odor.

Physiological Changes in a Sauna

As you enjoy a sauna session, your heart rate increases to levels you’d typically expect during moderate exercise, which is great for your cardiovascular system! During sweating, the body processes waste products more efficiently, and with the help of muscle-relaxing heat, joint pain can be significantly reduced.

Improved circulation promotes healthier skin, improving its overall look and tone by providing a healthy glow.

Sauna Use and Immune Response

When used consistently, saunas can be one of the most powerful tools for stimulating your immune system and increasing white blood cell production. This is an important benefit and can help prime your body’s response when fighting off common colds or more serious infections.

Regular sauna bathers suffer from colds less frequently. This is particularly the case in the last third of a six-month interval, research has found.

Effects on Circulation and Inflammation

The heat from saunas naturally improves blood circulation throughout your body, aiding in inflammation reduction. Better circulation helps to recover from sickness and encourages quicker healing.

The increased rate of oxygen delivery to tissue can help improve performance in all aspects of everyday activities.

Research on Heat and Illness

Research has uncovered some interesting details about sauna bathing’s impact on respiratory conditions. Research shows that consistent sauna use results in a dramatic decrease in the rate of getting colds. In one clinical trial, participants who liked their sauna sessions regularly reported lower rates of respiratory infections than those who did not like saunas.

Sauna bathing has been linked to shorter cold durations, with regular users often experiencing milder symptoms and faster recovery. The therapeutic heat can ease annoying cold symptoms, particularly nasal congestion and general malaise. But is the sauna good for high blood pressure? While its benefits for colds are promising, controlled studies are needed to confirm these findings and explore its broader health effects.

Studies on Sauna Bathing and Colds

The more you sauna, the fewer colds you’ll catch – this is a working hypothesis of the sauna study’s principal investigator, Dr. Those who added sauna sessions to their regimens came down with colds less frequently.

Additionally, among people who were infected, users experienced milder symptoms for a shorter period compared to non-users. The comforting heat can provide real relief from discomfort, which suggests sauna has a lot to offer in alleviating troublesome symptoms. Regardless, larger, more controlled studies will yield a better understanding of sauna efficacy.

Heat Therapy for Respiratory Infections

Whether heat therapy is used to help treat heat-induced illness or respiratory illness, the importance of applying heat therapy cannot be overstated. The heat from the sauna can open up airways and improve the function of the lungs for easier breathing.

Steam inhalation is good for respiratory health. Coupled with sauna sessions, it helps moisturize and calm inflamed nasal cavities. A good number of published studies support heat therapy as an adjunct treatment. They propose that heat exposure improves mucosal immunity and strengthens host defenses.

Expert Opinions on Sauna Use

Most experts were largely in favor of some light sauna use during illness. The proponents of sauna therapy primarily focus on the benefits, but there is a lack of consensus on sauna therapy’s effectiveness for colds.

Health determinants matter. Those who will benefit should use it, and those who need to be more careful should use it. Engaging healthcare professionals can offer personalized guidance, helping you enjoy sauna benefits while staying safe, especially when feeling unwell.

Safe Sauna Practices When Ill

When unwell, the sauna can be a space of comfort and potential relief. Though many people smoke while relaxing in a sauna, safety must come first. By following a few simple guidelines, you can improve your sauna experience and reduce your risk.

Hydration is Key

Hydration is key, especially when you’re using a sauna in a sick state. Hydrate ahead of time. Make sure to drink water or electrolyte-rich fluids before you enter the sauna to help your body acclimate.

This ensures you’re keeping up a good fluid balance, which is particularly important if you’re already sick. Given that dehydration can be an impediment to your recovery, it’s crucial to rehydrate after sweating in the sauna.

Try coconut water or electrolyte-enhanced sports drinks to help replace compounds lost through sweat.

Limit Sauna Session Duration

Generally, when you’re feeling unwell, it’s best practice to shorten your sauna sessions to brief increments. Begin with only 5 to 10 minutes and pay attention to how your body feels.

If you are feeling well, increase your time in the sauna as you are able. We recommend taking breaks to cool down, especially if you’re in the sauna for a longer session.

Your body will give you signals when it is time to exit the sauna, so listen for those signals and heed them.

Monitor Your Body’s Signals

Listen to your body and note how you are feeling when using the sauna. When using a sauna, if you feel any discomfort or symptoms of overheating, it is very important to leave the sauna at once.

Respecting your limits is crucial. Acknowledging when you’ve overdone it is an important part of safety. Your comfort should be the primary deciding factor, making your experience relaxing and enjoyable without excess added stress.

Consult a Healthcare Professional

Before utilizing a sauna when sick, consulting a medical professional is a smart decision. Further, talk to your doctor about any health issues you may have, to make sure sauna therapy aligns with your health needs and wellness goals.

With personalized recommendations, you can feel confident in your choices, paving the way to a safer, healthier approach to your wellness journey.

Debunking Sauna Myths

When you’re feeling poorly and looking for treatment, you know it can be helpful to consider all your options, including how a sauna might help. There are a lot of myths related to this practice, especially when it comes to how well it works to cure colds. While debunking sauna myths like these is important, the bigger picture should compel us to make smart health decisions.

Sweating Out a Cold: Fact or Fiction?

A lot of people are under the impression that sweating profusely can expel cold viruses from your body. Although sweating may provide some temporary symptomatic relief for things such as nasal congestion, it can’t get rid of the actual virus.

The body’s immune system does work to fight off infections, and sweating can help you feel better, but it’s not the solution. When you first enter a sauna, you may experience an immediate rush of relaxation from the heat.

Remember, the most important components of your recovery are rest and hydration. Viruses, not lack of warmth or insufficient perspiration, cause colds.

Sauna as a Cure: Separating Fact from Myth

With that said, we need to make it clear that saunas are not a magical solution to cold. Instead, they are a valuable complementary therapy, playing a role in symptom management.

Pair a sauna session with rest, hydration, and possibly treatments like compression therapy to improve muscle recovery. For those suffering with more intense or long-standing symptoms, obtaining medical care should be a top priority since there may be more effective medical therapies available.

Addressing Common Misconceptions

There are many myths about sauna safety and efficacy in illness recovery. Many first-timers think all saunas will offer the same experience, but responses can vary widely from person to person.

Especially when other factors like personal health conditions and hydration levels come into play. Knowing what’s right for you, healthwise, is crucial. Understanding your health needs is a key part of using saunas to their full potential and safely.

Alternative Cold Remedies

When you’re sick with a cold, you may want to try anything that will provide some relief from cold symptoms. There are more convenient, cost-effective strategies for protecting your health.

Rest and Recovery

Getting enough sleep plays an essential role in healing during a cold. Resting your immune system with quality sleep fortifies your immune system, making your body more effective at fighting off the illness.

Giving yourself time to heal is an act of self-care that honors the natural processes occurring in your body. Everyone knows that creating an all-natural, calming environment—low lighting, relaxed bed linens, and less disturbance—will help you recover better, right?

Hydration Strategies

Drinking fluids is important to help ease a cold. Warm fluids, like herbal teas and broths, are comforting and can help keep your throat moist.

Skip drinks that will further dehydrate you, such as caffeinated beverages or alcohol. Staying hydrated is always important, especially when you’re sick, and supporting your body with proper hydration helps you recover better.

Over-the-Counter Medications

Over-the-counter medications are effective at relieving the symptoms of a cold. Common over-the-counter remedies range from decongestants to help unclog nasal passages to pain relievers that can alleviate headaches or body aches.

Lastly, as with any other remedy, it’s essential to adhere to dosage guidelines to maintain safety and effectiveness. Speaking with a pharmacist can help you get more specific recommendations that will address your symptoms and needs.

Home Remedies for Symptom Relief

First, think about using some natural alternatives to properly relieve the symptoms. Honey and lemon are both effective at alleviating the discomfort of a sore throat, while inhaling steam is beneficial to treat nasal congestion.

Saline nasal sprays help moisten dry, irritated nasal passages, which can make it easier for you to breathe. These remedies that might seem basic increase your comfort and help you feel better faster.

Types of Saunas Explained

Depending on the type, each sauna has unique features that appeal to different preferences and health goals. Knowing these new concepts will better guide you toward what type of sauna is best for you to add to your wellness journey.

Traditional vs. Infrared Saunas

In traditional saunas, rocks or a stove heat up the air to temperatures typically ranging from 150°F to 195°F. This type of dry heat results in an extremely hot environment that promotes sweating.

Infrared saunas use infrared panels that radiate heat that is directly absorbed by the body. This heat penetrates the body directly and usually runs at lower temperatures, about 120°F to 140°F. The deeper tissue penetration infrared saunas provide can make for relaxing muscles, enhance blood circulation, and more.

Everyone has different comfort levels. Some people like the extreme heat of traditional saunas, others the mild, more bearable heat of infrared saunas.

Differences in Heat and Humidity

A unique feature of traditional saunas is low humidity, creating a dry heat experience. Unlike traditional dry saunas, steam saunas focus on keeping humidity levels very high, which produces a moist and warm atmosphere that can be beneficial for respiratory concerns.

Infrared saunas are low-humidity saunas. They provide heat that directly penetrates your body, so you’re able to stay in longer, more comfortable sessions.

Choosing the Right Sauna Type

When choosing a sauna, focus on what’s best for you and your health objectives. If you’re interested in a more authentic experience and prefer higher temperatures, the traditional sauna will make you feel right at home.

Or, if you’d rather enjoy lower temperatures and a deeper tissue benefit, an infrared sauna might be a better fit for you. Keep in mind that the most important thing is to choose an option that feels right for you.

Precautions and Considerations

If you’re wondering whether sauna use is advisable when you’re sick, here’s what you need to know. They can have a huge impact on what you’ll experience in the sauna. These factors can range from pre-existing health conditions to how your medications might interact. Age and general health play a significant role as well.

Pre-existing Health Conditions

People with certain medical conditions, in particular, need to be careful when using a sauna. Pre-existing conditions such as heart disease, respiratory conditions, or high blood pressure can make your sauna experience more involved. For example, one way the heat affects you is by putting stress on your cardiovascular system, which can result in higher heart rates or sudden increases in blood pressure.

If you suffer from asthma, the hot air can instead make symptoms worse than helping and healing. Talking with a healthcare professional prior to using the sauna is a smart first move to make sure you’re being safe.

Medication Interactions

Relatedly, another key point of concern is the drugs you may be using. Some over-the-counter and prescription drugs can interfere with your body’s ability to react to heat. As an example, antihistamines can cause dehydration, and some blood pressure medications can affect the body’s temperature regulation.

If you take any of these medications regularly, sauna use may increase certain risks, including dizziness or fainting. Always consult the healthcare provider that prescribes your medications to determine whether sauna use is safe and appropriate.

Age and Overall Health

Age and overall health are important factors when considering whether sauna when sick is a good idea. Due to changes in thermoregulation, older adults are at an increased risk of experiencing heat-related illnesses. If you are currently fighting a very serious disease, the sauna is probably not the right place for you.

Plus, everyone who is moderately or severely immunocompromised should take extra precautions. The most important thing is listening to your body. If you’re feeling overly weak or ill, take care of yourself and get the rest and recovery you need.

Best Practices for Sauna Use

Whether you’re fighting a nasty cold or just trying to avoid one, using a sauna can provide numerous benefits. The heat is a great way to get into a relaxed state, and it can help your body recover. Some simple best practices can help you get the most out of your sauna experience and keep you safe.

Prepare Before Entering

Before you take your first step into the sauna, make sure you’re properly hydrated. Drinking water or herbal tea is a great way to keep your fluids up, especially important, as you will sweat in the sauna.

In general, you want to wait until you’re at least feeling a little bit better before getting in the sauna. If you are running a fever, stay away from heat in general. It can make you even hotter!

During the Sauna Session

When you’re in the sauna, pay attention to your body. If you’re new to the sauna, begin your session at a lower temperature, about 150°F to 170°F, and slowly acclimate to the heat.

Limit your time in the sauna to 15-20 minutes, stepping out as necessary. Pay attention to your breath. Deep inhales and exhales will relax you and help open your airways.

If you begin to feel dizzy or unwell, leave the sauna immediately. Remember, you want to help your body recover, not put too much exertion on it.

After the Sauna Session

This is why post-sauna, you should take time to cool down. Move into a cooler space or rinse off with a lukewarm shower. Doing this allows your core temperature to normalize and helps your body cool itself down faster.

Hydrate regularly. Drink pure water or electrolyte beverages to replenish lost fluids. Finally, make sure you rest afterward and let your body replenish itself before hitting the sauna again.

Practicing other relaxing activities, such as reading or gentle stretching, will help you relax even more.

Conclusion

Whether you are battling an illness or just trying to gain a little extra comfort and relaxation, using a sauna can help. To top it off, the heat promotes relaxation, clears nasal passages, and even relieves muscle aches associated with illness. Whatever sauna activity you engage in, staying hydrated should be your priority — drink water before and after your sauna session. Be aware of how your body is responding; if you start to feel worse, stop and rest!

Saunas may not be a cure, but they can offer major symptomatic relief. Pair strategic sauna time with other home remedies for the best shot at feeling better. When in doubt, consult a medical professional, especially if you’re dealing with a serious health issue.

Your journey to recovery from cold or flu symptoms may be as simple as some added warmth.

Frequently Asked Questions