Is Sauna Good When Sick?

In this guide, we'll explore how to safely use a sauna while you're sick.

In short, A sauna may help relieve some cold symptoms, such as nasal congestion or muscle aches, but it doesn't cure any illness, and using a sauna while you have a fever or are seriously ill can be dangerous. Always listen to your body and consult your doctor if in doubt.

How Saunas Affect the Body

Saunas work by exposing the body to high temperatures, typically between 65°C and 90°C. This heat can:

Boost blood circulation

Promote sweating, which eliminates minor toxins

Temporarily boost white blood cell production, which may help boost your immune response

Relax muscles and improve mental health

However, this extra heat can also put stress on your cardiovascular system, which can be problematic if you're already ill.

Exacerbating a worsening condition: Should you use a sauna?

1. Common Cold

   ✔Possible Relief: A sauna may help relieve mild nasal congestion and muscle aches associated with a cold. Moist heat (if using a steam sauna) can temporarily open your nasal passages. 

    

   2. Flu

   ✘ Not recommended: When you have symptoms like fever, chills, and body aches, your body is already working hard to fight off the flu. Saunas can further raise your core body temperature and cause dehydration, making recovery even more difficult.

   
   

   3. Fever

   ✘ Strongly avoid: Using a sauna with a fever is dangerous. It can overload your cardiovascular system, causing dizziness and potentially leading to fainting or worse.

   4. Stomach problems

   ✘ Not ideal: If you are vomiting, dehydrated, or have diarrhea, the risk of further fluid loss in a hot environment is too high.

   5. Sinus congestion or mild sore throat

   ✔ Limited benefit: A steam sauna (or even a warm shower) may help relieve sinus pressure. However, this should only be attempted if you do not have a fever and your symptoms are mild.

    

   Risks of using a sauna when sick

   

   Dehydration: This is especially dangerous if you're already sweating from a fever or illness.

   Cardiac stress: Increased heart rate and blood pressure can further strain your body.

   Fainting or dizziness: This is common when you're sick or overheated.

   Worsening of symptoms: This is especially true with bacterial or viral infections.

   Transmitting infections: If you use a public sauna, you risk spreading the virus to others.

    

   When is a sauna safe?

   

   Only consider using a sauna if:

   You don't have a fever.
   You have a mild illness, such as early cold symptoms.
   You are well hydrated.
   You're not taking medications that affect your blood pressure or heart rate.
   You're using a private sauna to avoid spreading germs.

   Limit sauna time to 10-15 minutes, then rest afterward. Drink plenty of fluids and avoid using a sauna if your symptoms worsen.

   Better Alternatives to Saunas When You're Sick
   A hot shower or bath: Gentle, yet still soothes steam pain

   Steam inhalation: A bowl of hot water + a washcloth = DIY sinus relief

   Hydration and electrolytes: Essential for immune function and recovery

   Sleep: Arguably your most powerful tool for recovery

   Vitamin C and zinc: May help support the immune response

    

   In Conclusion

   In most cases, no. While saunas may provide temporary relief in some cases, especially for nasal congestion or minor aches and pains, the risks often outweigh the benefits.

   The body heals best without additional stress. Instead of forcing yourself into a 180°F (about 75°C) steam room, enjoy a hot drink, a warm bath, and some rest.

   Always listen to your body, and if in doubt, consult a doctor.