You’ve probably heard before that one of the best ways to hold off a cold is to sweat it out. So it’s only natural, then, to guess that one of the best ways to get a sweat going is by taking a sauna. While a sauna will certainly get you sweaty, are saunas really able to help clear up a cold? There is a lot to know and understand when it comes to using a sauna for a cold, so let’s start from the top.
Is a Sauna Good For You When Sick? The Benefits (and Dangers) of Trying to “Sweat Out” a Cold
Once a person already has a cold, there is very little that a traditional wood-burning sauna can do to reduce those symptoms. This, however, is only true for dry heat saunas. There is another type of bathhouse that normally gets paired together with saunas that has some good cold relief qualities.
Steam rooms specifically have the ability to reduce some cold symptoms, like congestion. But regarding the belief that spending time in the sauna can help you “sweat out” your cold, this is not true. When the body is sick, it desperately needs water in order to keep your systems running smoothly. Being that a sick person’s body is already working overtime to keep the sickness at bay, sweating out more of your water in a sauna may be dangerous.
For example, if you already have a fever, using a sauna for a cold by sweating could make you faint or eventually cause dehydration. Instead, to effectively relieve cold symptoms, consider using a sauna for a cold in combination with extra hydration to avoid dehydration and get some sauna stress relief benefits from the heat.
Can a Steam Room Help with a Cold? (Steam Room vs. Saunas for Cold Relief)
While saunas don’t have much value in reducing your cold symptoms, steam rooms are actually very helpful in clearing up some types of colds. Steam rooms are, as the name would imply, steamy. The average steam room has a humidity rating above 95% and often presses toward 100%. In that type of environment, the body takes in a lot of water vapor in "each and every breath". Taking in steam-filled air aids the body in clearing mucus and easing blockages in the nasal passages and lungs. If you’re dealing with a cold, particularly with congestion or a runny nose, spending time in a steam room can provide soothing relief.
Moreover, if your cold has caused throat dryness, inhaling the warm, humid air in a steam room can help ease irritation and bring comfort. If you have cold symptoms outside of these, however, it’s quite unlikely a steam room could do particularly much for you. Be certain, also, to use the same caution you already would in a sauna. Specifically, be sure that your steam room is both not too hot (avoid going above 113 degrees F / 45 degrees C) and that you don’t spend more than 20 minutes in the room per session.
The reason that steam rooms are helpful for colds is that steam rooms are uniquely good at clearing out the body’s sinuses. So, if you’re struggling with a cold that’s causing excess mucus, spending a short time in a steam room might help you feel better.
Can an Infrared Sauna Help with a Cold?
Infrared saunas are naturally very healthy, and because they are usually for solo use only, it makes sense for a person with a cold to want to try using their infrared sauna to clear up their symptoms. There, however, is no evidence that using an infrared sauna for a cold will speed up recovery or reduce your cold symptoms. The infrared sauna environment is very similar to that of a wood-burning sauna. Both an infrared and wood-burning sauna are exceedingly dry, which can actually lead to discomfort for people whose colds include a sore throat.
Unlike a steam room with water vapor in excess for your body to breathe in, an infrared sauna is hot because of the electric heaters in the sauna’s machinery. That air will be completely dry for the same reason that overexposure in a wood-burning sauna is dangerous. Spending too long in an infrared sauna while sick is equally unsafe. However, many people find that the sauna's stress relief benefits and overall relaxation provided by an infrared sauna may still be worthwhile, even if the sauna doesn’t directly cure a cold. Keep in mind that although saunas can support your immune health, they shouldn’t be used as a main treatment for a cold.
What Types of Colds are We Talking About?
Do different types of illnesses change the calculus here? Should you avoid a sauna during illness more or less depending on what you’ve caught? When we say “the common cold,” everyone probably has a fairly similar image that pops into their heads. Maybe you think of a headache and sore throat, or equally, you may think of fever and congestion. Each of these examples counts as a “common cold,” as the common cold is a combination of several hundred different viruses that all affect the body in a minor way for healthy people. The common cold is essentially any minor virus that doesn’t already have a well-known name.
For instance, while the flu shares several symptoms with the common cold, it isn’t classified within the same group of viruses, as influenza is a distinct virus on its own. By that right, the same is true for COVID-19. If you have the flu or even something as serious as COVID-19, ask your doctor about your recovery and follow their instructions, as using the sauna for a cold when your body is already under strain can be very dangerous.
Is a Sauna Good for You When Sick?
Only you can be the judge of your body and tolerance, but in general, it’s usually wise to tone down use if using a sauna for a cold. When the human body gets sick, it usually heats up because of how hard it works to make you healthy again. It doesn’t need any help getting hotter. There are several major disadvantages to taking a sauna while feeling the symptoms of a cold. At that, there are virtually no benefits to it beyond sauna stress relief benefits, as it might feel good if you already enjoy saunas.
However, even if you’re a regular sauna user, sitting in one while you have a cold is unlikely to be enjoyable. Keep in mind that saunas can strengthen your immune system over time, but they aren’t particularly helpful once you’re already sick.
Can You Sweat Out a Cold?
No, you can't sweat out a cold. Forcing your body to sweat in the sauna for a cold is quite dangerous. Think about what happens when you sweat. Sweating is the body letting off water to cool the body. The ultimate goal of sweat is returning the body to homeostasis … which is, of course, the same reason that a sick body is already hot! When sick with a virus like the common cold, the body naturally heats up (sometimes reaching a fever). Several factors contribute to this, but above all, the body is intensively fighting the virus to regain its natural balance.
If an already sick body goes into a hot sauna and starts sweating, the already overexerted body is about to go on triple duty. For your own safety and health, it’s best to wait until your symptoms have eased before resuming regular sauna sessions, especially if you're considering using the sauna for any immune system benefits.
Can You Sweat Out Cold Toxins in the Sauna?
Many people praise saunas for their detoxifying qualities, and while sauna sessions do offer detox benefits, they aren’t effective at expelling toxins related to a common cold. The toxins we release during a sauna session are primarily dirt, oils, and other impurities from our skin, which have nothing to do with the virus that causes cold symptoms.
When it comes to fighting a virus like the common cold or any kind of virus, those toxins are as small as cells. The body relies on white blood cells and proteins to combat the illness on a molecular level. Sweating out toxins in the sauna for a cold won’t speed up the recovery process, but saunas do have indirect benefits in terms of overall wellness. Also, saunas aren’t wholly worthless when it comes to dealing with colds.
The Long-Term Solution: Regular Sauna Use to Boost Immune System
While using a sauna for a cold and or stress relief it won’t directly cure the illness. Regular sauna use though, may help prevent you from catching a cold in the first place. Studies from both Finland and Australia have shown that individuals who regularly use saunas are less likely to contract colds compared to those who don’t.
The studies don’t hypothesise why saunas are able to help a person hold off colds, but one of the best guesses has to do with one of the health benefits tied to saunas. Spending time in the sauna makes the body produce heat shock proteins. While heat shock proteins mainly protect the body from overheating, they also provide the added advantage of enhancing immune function. Specifically, a study found that regular sauna use and increased heat shock protein counts led directly to a reduced amount of common colds in subjects.
Beyond heat shock proteins, sauna therapy for respiratory immunity also improves circulation, boosts white blood cell activity, and helps your body respond more efficiently to pathogens. Over time, this cumulative effect can make a noticeable difference in how often you get sick and how severe your symptoms are. Regular sauna use is essentially preventative maintenance for your immune system, and making it a consistent habit pays off during cold and flu season. Pairing sauna sessions with hydration, proper rest, and good nutrition can further amplify these benefits, helping you stay healthier year-round and making future colds far easier to manage.
The Science: Does Heat Exposure Help Immune Response?
Some data suggests that higher body temperatures can slow down viral replication, giving your immune system an advantage in clearing infections more effectively. This doesn’t mean a sauna will “kill” a cold, but it does mean regular heat exposure can help your immune system stay primed and ready to respond. As we’ve mentioned earlier in this blog, however, “sweating out” a cold presents its own risks of dehydration, so it’s best to sauna regularly before you get sick.
Tips for Maximising Your Sauna Experience to Boost Immunity
Following some key steps, there are more than a few ways that regular sauna use can help you with colds.
Sauna Regularly Before Getting a Cold
As explained above, using a wood-burning sauna or an infrared sauna encourages the body to produce more heat-shock proteins. These proteins play a key role in boosting the immune system and lowering the chances of falling ill. Before catching a cold, consider making regular sauna sessions a part of your wellness routine. In addition to boosting your immune system, using a sauna regularly can improve respiratory health. This suggests that if you end up with a cold, particularly one that causes coughing, your symptoms might be milder thanks to better respiratory health.
Avoid Using the Sauna with a Fever
If your cold comes with a fever that puts your body over 37 degrees, it’s likely wise not to use the sauna. Although heat therapy is widely promoted, its benefits are truly effective only when the body is already in good health. The health benefits that come from wood-burning saunas only apply to healthy people, as the heat of traditional saunas is likely too aggressive for most people who have a common cold. If you have any kind of fever, spending time in a sauna will likely lead to discomfort before relief.
Try Using a Steam Room if You Have Congestion
If you’re experiencing congestion, and have decided to use a sauna for a cold, steam rooms can be a helpful alternative. The humidity in the air helps clear chest congestion and release mucus, which can ease your symptoms. Nonetheless, similar to conventional and infrared saunas, steam rooms can be risky for individuals with a fever, since the high temperatures may lead to dehydration and lightheadedness. For those with fever-related congestion, a humidifier in a closed room can offer relief without the risks associated with steam rooms or saunas.
How Long Should You Sauna With a Cold?
Even if you don’t have a fever, be certain that your time in the sauna never goes past 20 minutes when you have a cold. Even healthy people should be wary of going past 20 minutes, but people who are already in the middle of fighting off a cold have an increased risk of just about every potential problem that could happen in the sauna. From dehydration to headaches, everything that could lead to discomfort in a sauna is even more likely to happen to someone who is experiencing a common cold.
Public Sauna Etiquette: Don’t Use a Public Sauna with a Cold
As a common courtesy and to prevent the spread of illness, avoid public saunas when you’re sick. Viruses responsible for the common cold can transmit more readily in confined spaces like a sauna. Even in modern saunas, limited airflow means germs can be quickly transmitted between users.
Further, since wood-burning saunas only allow air in from the wood stove and out through a chimney, there is relatively little airflow. Case and point, unless you have a personal sauna in your home or a solo infrared sauna, think twice before using a public sauna with a cold. And don’t even try wearing a mask in the sauna; you’ll regret it instantly.
Stay Hydrated
The most important tip for both sauna use and getting over a cold is staying hydrated. When getting over a cold, the body uses much more water than when you are healthy. And further, sweating in the sauna naturally consumes even more water. When using the sauna, even healthy people should consider taking water breaks if they plan on spending long amounts of time per session.
If you choose to use a sauna while battling a cold, it’s especially crucial to stay well-hydrated, both because your body is actively fighting the illness and because you’re losing fluids through sweat. Spending time in a steam room also can make you dehydrated. Even though the air is very humid, that does not help the body get hydrated. The only way to get meaningfully hydrated is to drink water often.
Conclusion: Sauna as a Natural Way to Enhance Immune Function and Relieve Cold Symptoms
While using a traditional sauna for a cold might not be as effective as you thought, using a steam room can still lead to relief for specific cold symptoms. Steam rooms help clear up congestion and can make your symptoms more tolerable even after you leave the steam room. Just be confident that you pay attention to your comfort level if using a steam room with a cold. If you start to feel dizzy, it’s best to step out, drink some water, and rest for a while. No sauna or steam room health benefit is more important than your immediate comfort.
While sitting in a sauna won’t cure your current cold, the long-term health benefits of regular sauna sessions can help reduce the likelihood of catching future colds. So while people ought to think twice before using a sauna with a cold, that’s all the more reason to look forward to returning to the sauna as soon as you feel better! Your immune system strengthens after regular sauna use, so your next cold may be even more mild if you add habitual sauna use into your daily routine.
Sauna Use for a Cold FAQs
Can a sauna make a cold worse, or is it always safe if I don't have a fever?
Not necessarily safe. While avoiding the sauna when you have a fever is a good rule of thumb, there are other scenarios where heat can make things worse. If you’re dehydrated, extremely fatigued, or your body is already working hard to fight infection, the added stress of high heat may leave you dizzy, lightheaded, or more exhausted. The key is listening to your body. If your symptoms intensify inside the sauna, step out. Health and comfort is more important than forcing a session.
How long should you sauna with a cold if you just want to try for congestion relief?
Keep it brief, about 10 to 15 minutes is usually enough. The goal isn’t to push your limits but to gently loosen mucus and open up your sinuses. Any longer, and you risk dehydration or overtaxing your body. Always hydrate well before and after, and cut your session short if you feel overheated or dizzy. Also, remember that this only applies to “wet” saunas and steam rooms; dry saunas are unlikely to help with congestion relief.
Does heat exposure help immune response, or is that just a myth?
The data on this remains inconclusive. We know that persistent hot weather can impair the immune system, but the health benefits of regular short-term use are also manifold.
It’s been theorized that heat exposure mimics a mild fever, which is one of the body’s built-in defenses against viruses. This “thermal stress” can boost white blood cell production, trigger heat shock proteins, and slow down viral replication, giving your immune system an edge. However, this remains unproven as of yet by scientists.
What are the benefits of infrared sauna during cold prevention?
Infrared saunas shine in prevention, not treatment. By gently raising your core temperature and improving circulation, they support immune resilience over time. People who use infrared saunas regularly often report fewer colds, faster recovery, and less severe symptoms. The dry heat isn’t ideal for soothing a sore throat or clearing mucus, but as part of a long-term wellness routine, it’s a powerful ally.
What is the difference between a steam room vs. sauna for cold relief?
A steam room uses moist heat, which is excellent for breaking up mucus and easing congestion; this is a big win if you’re stuffy or can’t breathe well. A sauna uses dry heat, which is better suited to overall immune conditioning than immediate symptom relief. In short: choose steam for comfort when sick, and sauna for strengthening your defenses long-term.
Besides a fever, are there other times when to avoid sauna during illness?
Definitely. Skip the sauna if you’re feeling weak or dizzy, are struggling with severe dehydration, or if your illness involves the lungs (like bronchitis or pneumonia). And if you’re contagious, avoid public saunas, since the confined space can spread viruses quickly. When in doubt, rest and check with a healthcare provider before exposing yourself to intense heat.
Does sitting in a sauna help with cold symptoms like body aches?
Often, yes; this is one of the most noticeable short-term benefits. The warmth improves blood flow, loosens tense muscles, and can ease the deep aches that come with many colds. While it won’t cure your illness, it can make recovery a lot more comfortable, especially when combined with rest and hydration.
