Is a Sauna Good for a Cold? Discover the Surprising Truth

How Saunas Might Help — or Hurt — When You're Fighting a Cold

When you're battling a cold, every small relief matters. You might have heard that saunas can detoxify your body and relieve congestion — but is that really the case? Should you use a sauna when you’re sick, or could it actually make things worse?

Today, we'll dive into the science behind using a sauna during a cold, highlight when it could help, when you should avoid it, and offer practical tips to make the right choice for your wellness journey.

Why People Turn to Saunas for Wellness Support

As someone who cares about health and quality living, you already know saunas offer incredible benefits:

• Enhanced circulation

• Detoxification through sweating

• Muscle relaxation and stress reduction

• Immune system support

But what happens when illness strikes?

Could a sauna help you recover — or would it add unnecessary strain to your body?

The Science Behind Saunas and the Immune System

How Heat Exposure Affects Your Body

When you sit in a sauna, your skin temperature can rise to around 104°F (40°C). According to the Mayo Clinic, this heat exposure causes blood vessels to dilate, improving circulation and boosting your body’s natural detoxification pathways through intense sweating.

Key physiological responses:

• Elevated heart rate (similar to light exercise)

• Increased sweating for waste elimination

• Activation of the immune system

In fact, one 2018 study published in Evidence-Based Complementary and Alternative Medicine found that regular sauna bathing significantly reduces the risk of respiratory diseases, suggesting that consistent sauna use could strengthen immune defenses.

But does this mean it's safe to sauna when you're already sick?

Can a Sauna Help with Cold Symptoms? (Yes, Sometimes)

1. Sauna for Sinus Congestion Relief

Can a sauna help with congestion? Absolutely — particularly if you're using a steam sauna.

• Warm, moist air helps thin mucus in your nasal passages and chest.

• Steam saunas (or adding humidity to a traditional sauna) are particularly beneficial.

• Infrared saunas, which use dry heat, are less effective for sinus relief but still improve circulation and comfort.

Benefit: Improved breathing, easier sinus drainage, and temporary relief from congestion.

Pro Tip: If nasal congestion is your main complaint, opt for a steam sauna or use an essential oil diffuser inside your sauna (with eucalyptus or peppermint oils).

2. Sauna for Muscle Soreness During a Cold

Colds don't just attack your respiratory system — they often come with sore muscles and body aches. Saunas promote muscle relaxation by increasing blood circulation and oxygenating tissues.

Benefit: Relief from general achiness, muscle tension, and fatigue.

3. Sauna Detox During a Cold: Myth or Reality?

While "sweating out" a virus isn't scientifically accurate, sauna-induced sweating does promote elimination of metabolic waste, which may ease your body's burden while fighting infection.

• Deep sweating can eliminate heavy metals, environmental chemicals, and some metabolic byproducts.

• Supporting detoxification may help your immune system focus energy on healing.

Caution: A sauna won't "cure" your cold, but it can complement your body's natural healing efforts.

When You Should Avoid Saunas While Sick

Despite the many potential benefits, there are times when you should NOT use a sauna if you're sick:

1. Avoid Saunas if You Have a Fever

Raising your core body temperature further can be dangerous if you already have a fever. Overheating can:

• Worsen dehydration

• Increase fatigue

• Exacerbate symptoms

2. Avoid Saunas if You’re Severely Dehydrated

Colds often lead to mild dehydration (especially if you have a fever or are losing fluids through a runny nose). A sauna session could dangerously tip you into more severe dehydration.

Tip: Always hydrate well before and after sauna use.

3. Listen to Your Body’s Signals

Feeling extremely weak, lightheaded, or faint? Skip the sauna. Pushing yourself too hard can prolong your illness.

Infrared Saunas vs. Steam Saunas for Colds

Steam Saunas:

• Best for nasal and chest congestion relief.

• Moist heat helps thin mucus and open sinuses.

Infrared Saunas:

• Better for muscle soreness, immune support, and relaxation.

• Lower heat intensity, often more comfortable during mild illness.

Want a hybrid solution? Check out our Hybrid Saunas that combine both infrared and steam benefits for a customized wellness experience.

Practical Tips: Sauna Use While Sick

If you decide to use a sauna while sick with a mild cold:

• Stay hydrated: Drink at least 16–24 oz of water before and after.

• Keep sessions short: Limit to 10–15 minutes.

• Use lower temperatures: Especially if using infrared (around 120°F).

• Listen to your body: Leave immediately if you feel dizzy, nauseous, or overly fatigued.

• Rest afterward: Don’t push yourself — saunas are meant to support recovery, not act as exercise when sick.

The Science Behind Saunas and Their Effects on the Body

Before we dive into the specifics of using a sauna when you’re sick, let’s first explore how saunas work and what they do for the body.

1. How Saunas Affect the Body

A sauna typically heats the air to anywhere between 150°F and 190°F (65°C to 88°C) in a traditional sauna and between 120°F and 140°F (49°C to 60°C) in an infrared sauna. The heat causes your body temperature to rise, which in turn induces sweating as your body tries to cool down. This process stimulates your circulatory system, causing your blood vessels to dilate and improving blood flow and oxygenation to your muscles and tissues.

The heat from a sauna can promote several health benefits, including:

• Detoxification: Increased sweating helps flush out toxins from the body.

• Muscle relaxation: Heat helps relax muscles and relieve tension.

• Improved circulation: Enhanced blood flow helps support recovery and overall wellness.

2. The Benefits of Using a Sauna for General Health

While saunas are often used for relaxation, they also offer several health benefits:

• Boosting the immune system: Regular sauna use can help strengthen your immune system, making it easier for your body to fight off infections.

• Promoting relaxation: Saunas promote the release of endorphins, which can help reduce stress and anxiety.

• Helping with muscle and joint pain: Heat therapy is effective for alleviating sore muscles and joint pain.

These benefits make saunas a popular tool for general wellness, but what happens when you’re already sick with a cold?

3. Sauna for Respiratory Benefits: Can It Help with Congestion?

When you’re dealing with a cold, one of the most common symptoms is congestion. Whether it’s a stuffy nose or a chesty cough, congestion can make it difficult to breathe and get comfortable. This is where the warm steam of a sauna can provide relief. The heat and humidity in a sauna can help loosen mucus in your airways, making it easier to clear your sinuses and breathe more easily.

• Benefit: Saunas can help reduce nasal congestion and clear your sinuses, making it easier to breathe.

• How it works: The warm, moist air helps to thin mucus, which can help relieve congestion in the nose and chest.

However, there’s a caveat. Steam saunas are particularly effective for congestion due to the added humidity, while infrared saunas, which provide dry heat, might not provide the same relief. If you prefer the moisture to help clear your airways, a steam sauna might be a better choice for congestion relief during a cold.

4. Saunas Can Help Relieve Muscle Soreness During a Cold

Colds often come with body aches, particularly if you’re dealing with a fever or feeling generally rundown. The heat from a sauna can help relax sore muscles and provide some relief from aches. Saunas also increase circulation, which can support the body’s recovery by promoting oxygen and nutrient delivery to fatigued muscles.

• Benefit: Heat therapy in saunas helps soothe muscle soreness and joint pain caused by a cold.

• How it works: By improving circulation and relaxing muscles, saunas can help alleviate discomfort and accelerate recovery from the body aches that often accompany a cold.

5. Sweating It Out: Does a Sauna Help Detox During a Cold?

One of the primary benefits of using a sauna is detoxification. As your body sweats, it helps flush out toxins and metabolic waste. When you're sick with a cold, your body’s immune system is working overtime to fight the virus. The heat and sweat induced by a sauna session can support your body’s natural detoxification process, although it should be seen as a supplementary therapy rather than a cure.

• Benefit: Saunas help promote sweating, which aids in detoxification and may support the immune system as it fights off a cold.

• How it works: The deep sweating from a sauna may help eliminate toxins that are generated as the body fights off infection.

Looking to enhance your wellness routine with a sauna? Explore our collection of infrared saunas designed to help support your immune system and provide relaxation and relief during cold recovery.

Scientific Studies and Research

• A study in JAMA Internal Medicine found that frequent sauna use was associated with a lower risk of pneumonia and respiratory diseases.

• According to Harvard Health, regular sauna bathing can improve cardiovascular health and immune function.

• BMC Medicine highlighted that saunas support cardiovascular conditioning by acting as a form of passive aerobic exercise.

The Bottom Line on Sauna Use With a Cold

The use of a sauna when you have a cold can offer various benefits, from helping to clear congestion to relieving sore muscles. Infrared saunas can be helpful, especially for relaxation and muscle recovery, while steam saunas can provide additional relief for sinus and nasal congestion. However, you should avoid saunas if you have a fever, feel dehydrated, or are very weak.

Overall, saunas can be an effective complementary therapy when you’re dealing with a cold, but it’s important to be cautious and listen to your body. If you’re unsure about using a sauna while sick, consult with your doctor to make sure it’s the right decision for you.

Ready to feel better with a sauna? Explore our selection of 2-person infrared saunas and 3-person infrared saunas to bring the healing benefits of infrared therapy to your home.