Getting a cold is never fun. Your head is stuffy, your body aches, and you just want to curl up under the blankets until it’s over. When you’re desperate for relief, hopping in a steamy sauna may sound tempting. But is sweating it out in a sauna good for a cold? Here’s what the research shows.

How Can a Sauna Help with Cold Symptoms?

There are a few ways that using a sauna could potentially help provide symptom relief when you have a cold:

1. Opening up nasal passages. The dry heat from a sauna may help open up nasal passages and temporarily relieve congestion. The steam from a wet sauna can also help clear out mucus.

2. Relieving aches and pains. The warmth from a sauna helps boost circulation, which can alleviate body aches. The heat also helps relax tense muscles.

3. Inducing sweating. Sweating profusely can help flush illness-causing toxins out of the body. This may support immune function.

4. Improving mood. Sitting in a warm, relaxing sauna can provide a mental boost when feeling down from being sick.

What Does the Research Say?

While saunas provide temporary relief for congestion, aches, and sweating, research on their direct impact on colds is limited. However, some studies do suggest benefits:

• A 2015 review found using a sauna may help shorten the duration of the common cold by inducing sweating.
• A small German study found people who used a sauna twice a week for 6 months got 50% fewer colds than those who didn’t use a sauna.
• Research shows that moderate exercise with a cold may help you feel better faster by enhancing immune function. Using a sauna after exercise could amplify these benefits.

So while more research is still needed, current evidence suggests sauna use may be helpful as part of a comprehensive cold management plan.

Are Saunas Safe When You’re Sick?

For otherwise healthy adults, using a sauna moderately is generally considered safe, even when you have a cold. However, it’s important to keep a few precautions in mind:

• Stay hydrated. Make sure to drink plenty of water before, during, and after using a sauna when sick to avoid dehydration.
• Limit time. Don’t overdo it. Limit sauna sessions to 10-15 minutes to avoid fatigue and dizziness.
• Check with your doctor. Those with chronic health problems or on certain medications should check with a doctor before using a sauna when ill.
• Avoid alcohol. Please don’t drink alcohol before or during sauna use; it increases dehydration risk.
• Rest afterward. Make sure to give your body time to rest and rehydrate after a sauna session.

Other Tips for Using a Sauna When You Have a Cold

is a sauna good for a cold and cough

If you decide to give the sauna a try to find relief when congested and achy from a cold, keep these extra tips in mind:

• Pre-hydrate. Drink 16 oz of water before your sauna session.
• Shower first. Take a warm shower beforehand to open pores and prepare your body for sweating.
• Start slow. Begin with 5-7 minutes in the sauna then build up to 10-15 minutes max.
• Cool off. Take a cold shower or use cold compresses afterward to close pores and cool down.
• Relax. Focus on taking deep breaths and letting your muscles fully relax during your sauna session.
• Replenish. Drink another 16 oz of water and eat something light after your sauna time.
• Rest up. Take it easy and allow your body time to recover afterward.

The Bottom Line

While limited, research suggests using a sauna a couple of times a week when you have a cold may help boost immune function, flush toxins, and provide temporary congestion relief. However, sauna time should be limited, hydration is vital, and it shouldn’t replace other more essential therapies.

For most healthy adults, using a sauna moderately can be safe when sick and may provide some beneficial effects. But be sure to check with your doctor if you have any health conditions. Saunas should complement – not replace – rest, fluids, medications, and other directions from your physician to help you recover.

FAQs 

What are the benefits of using a sauna when you have a cold?

Some potential benefits of using a sauna when sick include temporarily relieving congestion, easing aches and pains, inducing sweat to flush toxins, and providing mental relaxation. Studies show sauna use may help shorten colds and reduce their frequency.

Is it safe to use a sauna when I’m sick?

For most healthy adults, using a sauna moderately for 10-15 minutes is considered safe when you have a cold. However, be sure to stay hydrated, avoid alcohol, check with your doctor if you have chronic medical conditions, and don’t overdo it.

Should I use a dry sauna or a steam sauna?

Both types provide benefits, but a steam sauna may be preferable when congested since the moist heat can help loosen mucus. The dry heat of a traditional sauna also opens nasal passages.

How often should I use a sauna when sick?

Limit your sauna sessions to once or twice per day, for no more than 10-15 minutes at a time, when you have symptoms. Using a sauna more frequently risks dehydration and fatigue.

When should I avoid using a sauna if I have a cold?

Avoid saunas if you have a fever over 100 F, are experiencing chills/sweating, are dehydrated, or have a chronic condition like heart disease, diabetes, or high blood pressure. Check with your doctor first.

What precautions should I take?

Shower first, start slow, stay hydrated, avoid alcohol, listen to your body, cool off slowly after, rehydrate, and rest. Don’t push yourself too hard. See your doctor if symptoms worsen after sauna use.