When you’re battling the sniffles, congestion, and all the other unpleasant side effects of the common cold, it’s tempting to try just about anything for relief. And for many, the question arises: does the sauna help a cold? You might’ve heard rumors that sitting in a sauna’s heat can melt away your cold symptoms, but what’s the real deal here? Let’s sweat out the details and explore whether hopping into a sauna can help alleviate cold symptoms or not.
Can the Sauna Help Your Cold Symptoms?
It’s not uncommon to associate sauna use with health and relaxation, but when it comes to the common cold, things get a little hazy. The heat from a sauna certainly feels soothing when you’re congested, as it can momentarily clear your sinuses and help you breathe easier. But can it actually help you get over a cold faster?
While there’s no magic cure for the cold virus, saunas do offer a few potential benefits that may provide relief from your symptoms, at least temporarily:
- Clear Congestion: The warmth from a steam sauna can help loosen mucus in your sinuses, which might give you some temporary relief from that annoying stuffy nose.
- Sweat It Out: While sweating doesn’t “flush out” viruses, increased body temperature from the sauna might help you feel like you’re speeding up the recovery process. Your body activates heat shock proteins, which can boost immune function and speed healing.
- Relax and Recharge: Let’s face it—fighting off the flu or a cold can leave you feeling pretty low. Spending some time in a home sauna gives your body and mind a chance to unwind. The heat may help relieve body aches, which are common when you’re dealing with cold or flu symptoms.
Traditional Sauna vs. Infrared Sauna: Which Is Better?
So, which type of sauna is better when you’re down with a cold? Let’s break it down.
Traditional Saunas
Traditional saunas, like a barrel sauna, use dry heat, typically ranging from 150 to 195 degrees Fahrenheit. These saunas heat the air around you, making you sweat and increasing your core body temperature. The intense high temperature can make you feel like you’re “sweating out” the cold, though there’s no real scientific proof that sweating alone will banish the virus.
Infrared Saunas
An infrared sauna works a little differently. Instead of heating the air, infrared saunas use infrared light to penetrate your body and raise your core body temperature directly. The infrared sauna health benefits extend beyond just heat. They are often gentler on the body since the temperature is usually lower than in a traditional sauna, which might make it a more comfortable option if you’re already feeling under the weather.
In a nutshell, both saunas can be effective for symptom relief, but it ultimately comes down to your personal preference and comfort level.
Sauna Therapy: When to Use It During a Cold
Here’s the kicker—while saunas may provide some relief, they won’t actually shorten the duration of your cold. You should also be cautious about using them at the peak of your illness. If your flu symptoms include a fever, it’s probably best to avoid sauna therapy. Adding more heat to an already elevated body temperature can leave you feeling worse, or even dangerously dehydrated.
However, if you’re past the fever stage or are just dealing with mild common cold symptoms like a sore throat or congestion, sitting in a sauna for some time may be just what you need to relax and breathe a little easier. Just remember to stay hydrated before and after your session since the dry air in a dry sauna can dehydrate you quickly.
What About Cold Exposure?
Now you might be wondering, “Is there a difference between cold plunge and sauna for your health?” This might seem counterintuitive, but there’s some chatter about the benefits of cold exposure during a cold. Techniques like cold plunges or alternating between a sauna and a cold shower (also known as “contrast therapy“) are common practices in places like Finland. The idea is to enhance blood circulation and immune response by shocking the body with alternating temperatures.
While jumping into an ice bath after a sauna can feel invigorating, this approach might be too harsh if you’re already feeling sick. If you do want to give cold water immersion or a cold plunge a try, wait until you’re in the recovery phase of your cold. Cold therapy can be beneficial for muscle recovery and overall wellness, but it may not be the best choice when you’re still under the weather.
Sauna Dos and Don’ts When You Have a Cold
If you’re considering trying sauna therapy while battling a cold, here are a few tips to keep in mind:
- Do: Keep sessions short, around 10-15 minutes, to avoid overexertion.
- Don’t: Use the sauna if you have a fever.
- Do: Stay hydrated by drinking plenty of water before and after your sauna session.
- Don’t: Forget to listen to your body. If you start feeling lightheaded or overly fatigued, it’s time to step out.
Conclusion: Can a Sauna Help a Cold?
So, does the sauna help a cold? While it won’t cure your cold, spending time in a hot sauna or steam room can certainly help alleviate some of the discomfort. Just be mindful of your body, and if you’re fever-free and looking for relief, a quick sauna session can work wonders.
If you’re ready to try out sauna therapy at home, check out ALEKO’s range of luxury saunas to create your personal wellness retreat. Visit our website today to find the perfect sauna that fits your lifestyle and start reaping the benefits today!
References
¹Mayo Clinic Staff. (2023). Common Cold. Mayo Clinic. https://www.mayoclinic.org/diseases-conditions/common-cold/symptoms-causes/syc-20351605
2Calderwood, S. K. (2009). Heat shock proteins in immune responses. Trends in Immunology, 30(8), 420-425. https://doi.org/10.1016/j.it.2009.05.006
3Singh, M., M. Singh, N. Jaiswal, and A. Chauhan. “Heated, Humidified Air for the Common Cold.” Cochrane Database of Systematic Reviews, vol. 2017, no. 8, 2017, Art. No.: CD001728. https://doi.org/10.1002/14651858.CD001728.pub64Costello, J. T., et al. (2015). Whole-body cryotherapy (extreme cold air exposure) for preventing and treating muscle soreness after exercise in adults. Cochrane Database of Systematic Reviews. https://doi.org/10.1002/14651858.CD010789.pub2
