Do Saunas Help With Colds?

Sore throat and runny nose? As the days get shorter and temperatures drop, cold season is never far behind. When you’re feeling lousy, you’ll try anything to get some relief. But can sauna sessions help cold symptoms? Keep reading to find out!

Understanding Colds

The cluster of symptoms we call a “cold” can be caused by more than 200 different respiratory viruses. That explains why the common cold is so, well, common. Most adults get 2 to 3 colds per year, which makes it the most widespread infectious disease in humans.

One misconception about colds is that they are caused by exposure to cold, damp air. While cold weather can somewhat suppress immune function, the main reason we’re more susceptible to colds in the winter is that we spend more time indoors where viruses can easily spread.

Common cold symptoms may include:

• Runny or stuffy nose
• Sore or scratchy throat
• Sneezing
• Cough
• Headaches 
• Fatigue
• Body aches or chills
• Low-grade fever (100.3°F or lower)

Because colds are viral infections, they cannot be cured with antibiotics or other medications. The over-the-counter remedies we use to treat a cold just temporarily combat symptoms. Thankfully, most colds resolve within 7-10 days. If your cold symptoms worsen significantly or stick around too long, talk to your doctor. You might need to be evaluated for secondary infections.

Cold vs. Flu

While the common cold and influenza are both caused by respiratory viruses and share some symptoms, the flu is a more serious illness. Influenza often causes a higher, longer-lasting fever. For that reason, it’s best to avoid the sauna if you have the flu.

A cold can be managed at home, but the flu may require a doctor's visit — especially if you are 65 or older, suffer from chronic disease, or have a weakened immune system. Your doctor may prescribe you an antiviral treatment that can limit the virus’s duration and severity.

Is the Sauna Good for a Cold?

Regular sauna use is correlated with a wide variety of physical and mental benefits. But does it help with a cold? Research suggests that wellness routines including sauna bathing can help keep colds at bay and limit their severity when they strike. Further, using a traditional sauna or infrared sauna when sick can stimulate your immune response.

The sauna may also provide some temporary relief from cold symptoms. Traditional saunas are best for a sick-day session because they allow you to infuse the air with steam. When you’re feeling unwell, 15-20 minutes in the sauna at a moderate temperature (140°-160°F) should do the trick.

Note: Avoid using the sauna when you are sick if you suffer from chronic health conditions or are pregnant. We also recommend avoiding communal sauna bathing if you’re sick to avoid spreading germs.

Saunas Help Congestion

You may have noticed that you get some relief from sinus congestion when you take a hot shower. That’s because warm, humid air can help loosen mucus and moisten your nasal passages. But does sauna help with congestion? In a word, yes. A traditional sauna is great for sinus infections, colds, allergies, or any other condition that causes a stuffy nose. This is particularly true if you add humidity to the air by pouring water onto the sauna’s rocks. Studies suggest that regular sauna use may also decrease chronic inflammation throughout the body. Moderating your body’s inflammatory response could spell the difference between a day of sinus pressure and a week of misery the next time a cold finds you.

Saunas Improve Respiratory Infections

Not only can sauna bathing decrease inflammation, but heat also encourages your body to release endorphins and dopamine, neurotransmitters that help you manage pain, regulate your emotions, and think more clearly. Additionally, the heat of a sauna dilates your blood vessels, improving your body’s ability to deliver oxygen and nutrients to your cells. These mechanisms can help you manage the aches, pain, and fatigue that accompany a respiratory infection.

Saunas Boost Immune Health

Regular sauna use has been shown to improve your body’s immune function. That’s because exposing your body to high temperatures in the sauna induces a sort of “artificial fever” that trains your immune system to quickly and effectively respond to threats. Regular cold plunging may also help strengthen your immune response. On top of this, sauna use can detoxify your body by increasing lymphatic drainage, which can help you keep your immune system working efficiently.

Be Careful of Dehydration

Using a sauna or steam room for a cold has a whole host of benefits. But there is one caveat — both colds and saunas cause dehydration, which can quickly become a serious problem if you aren’t listening to your body. To avoid dehydration, take your temperature before jumping into the sauna. You should never spend time in the sauna if you have a fever.

Even if you’re fever-free, hydrate copiously before, during, and after your sauna session. You should also avoid drinking caffeine or alcohol before, during, or after a sauna session, as these beverages can dehydrate you further. Finally, if you start to feel lightheaded, thirsty, nauseated, or otherwise unwell during your sweat, leave the sauna, hydrate, and rest.

Other Natural Ways to Relieve Colds

When it comes to a cold, the only way out is through. Still, there are many simple things you can try to reduce the severity and duration of your symptoms:

• Rest: Resist the urge to maintain peak productivity when you have a cold. Slowing down and sleeping as much as possible will help you feel better faster.
• Eat well: Though a cold can affect your appetite, it’s important to eat nourishing meals packed with lean protein, vitamins, and minerals. Warm broths or soups, garlic, citrus fruits, and leafy greens all have cold-fighting benefits.
• Try supplements: Many people stock up on zinc and vitamin C as soon as they start to sniffle. While there is little evidence to suggest that these treatments reduce the severity of colds, they may reduce their duration.
• Harness the power of humidity: Between sauna sessions, keep your sinuses moist with a cold mist vaporizer or humidifier. Saline sprays also help with nasal congestion.

Feel the Power of Heat

Whether you’re fighting a nasty virus, dealing with the winter blues, or battling holiday stress, consider adding regular sauna sessions to your wellness routine. The sauna is certainly good for a cold, but it’s great for your long-term well-being!

If you’re ready to take your health journey to the next level, consider an at-home sauna from Plunge! Plunge’s approach to wellness is anything but one-size-fits-all. We offer Standard, XL, and Mini Saunas, so you can find the perfect model for your needs. We also offer a range of at-home cold plunge tubs to help you keep your immune system in top form year-round. With our two-year warranty, top-rated customer support, and nationwide repair network, you’ll never be left out in the cold.