Should You Use a Sauna When You Have a Cold?

No, it’s not recommended to use a sauna when you have a cold. While the heat might feel soothing temporarily, it can actually put unnecessary strain on your body. Saunas can dehydrate you, make you feel more tired, and even worsen your symptoms.

Your immune system is already working hard to fight off the cold, and adding more stress through heat exposure can delay recovery.

In this article, we’ll break down why saunas aren't ideal during a cold and explore some safer alternatives for relief.

What Happens to Your Body During a Cold?

When you have a cold, your body is fighting off a viral infection, which triggers a range of symptoms like a runny nose, sore throat, coughing, and fatigue. Your immune system kicks into gear to eliminate the virus, and that process takes a toll on your body.

Inflammation is a big part of this, causing swelling in your nasal passages and throat, which leads to congestion and discomfort. You might also experience muscle aches and headaches because your body is using up a lot of energy to recover.

Essentially, your body is under stress, which is why rest and hydration are key to getting better.

Does Sauna Heat Help or Hurt Cold Symptoms?

Sauna heat might seem like it helps, but it can actually do more harm than good when you have a cold. The warmth of a sauna can temporarily relieve congestion and soothe aching muscles, which might make you feel better in the short term.

However, saunas also cause you to sweat a lot, leading to dehydration, which is the last thing you need when your body is already fighting an infection. Overheating can also strain your body, making you feel more fatigued and potentially worsening your symptoms.

In the long run, using a sauna during a cold is not the best way to speed up recovery.

Can a Sauna Make a Cold Worse?

Yes, using a sauna when you have a cold can make things worse. Saunas increase your body temperature and cause heavy sweating, which can lead to dehydration.

When you're already feeling under the weather, losing fluids isn't ideal. This dehydration can make symptoms like headaches and fatigue even more intense. Additionally, the heat puts extra stress on your body when it's already working hard to fight off the cold.

You might also experience dizziness or nausea if you stay in too long, which could delay your recovery instead of helping it.

Can Saunas Cause Colds?

No, saunas don’t typically cause colds, but the heat can mimic the symptoms of a fever. The rise in body temperature you experience in a sauna is similar to what happens when you have a fever, which can sometimes make you feel like you’re coming down with something. In addition, it bolsters the immune system as a result.

However, colds are caused by viruses, not by heat or sauna use. If you’re already feeling a bit run down and then spend time in a sauna, you might feel worse because of the extra stress it puts on your body, but the sauna itself isn't responsible for giving you a cold.

Conclusion: Is It Ever Safe to Use a Sauna When You Have a Cold?

It’s generally not safe to use a sauna when you have a cold. While the idea of warmth may sound comforting, the risks of dehydration, overheating, and putting extra strain on your body outweigh any potential short-term relief.

Your best bet is to focus on resting, staying hydrated, and giving your body the time it needs to recover.

There are plenty of safer ways to relieve cold symptoms without putting your health at risk.