Should You Choose a Sauna or Steam Room For Cold?

Over 200 viruses can cause cold-like symptoms. You might be looking for ways to feel better. Saunas and steam rooms are ancient methods for wellness. Saunas heat up to 200 degrees, while steam rooms are around 110 to 120 degrees with full humidity.

Using a sauna or steam room for cold relief has its pros and cons. Some people find relief, but others might feel worse. You'll want to know the benefits and risks. Saunas can raise your body temperature and improve blood flow. Steam rooms help with mucus and congestion.

Key Takeaways

• Drink more water when using a sauna or steam room for cold relief.
• Try sauna sessions of 10–15 minutes, two to three times a day. Steam rooms can soften nasal membranes and reduce inflammation.
• Regular sauna use during a cold might help symptoms and recovery. Adjust frequency based on how you feel.
• Don't stay in a sauna or steam room too long. It can cause overheating, heat exhaustion, or stroke. Stay hydrated and watch your body.
• Saunas and steam rooms might not be good for everyone, especially those with heart issues. Always check with a doctor before trying heat therapy.
• Using a sauna or steam room with other remedies like cool mist vaporizers or saline sprays might help more.
• Stay home and rest as much as you can when sick. This helps prevent your condition from getting worse.

Understanding Heat Therapy for Cold Relief

Heat therapy has been around for centuries to help with cold symptoms. It works by increasing blood flow and reducing congestion. This method also promotes relaxation.
There are many ways to use heat therapy, like saunas and steam rooms. These can help ease cold symptoms and improve overall health.

How Heat Affects the Body

Heat therapy makes your body increase blood flow and lower inflammation. This helps with congestion, pain, and detoxification. It also boosts your immune system by making more white blood cells.

The Science Behind Heat Treatment

The science of heat treatment is simple. Heat increases blood flow and lowers inflammation. This stimulates the body to make more white blood cells and remove toxins.

It helps with cold symptoms like congestion and sore throat. It also improves overall health and well-being.

Historical Use of Heat Therapy

Heat therapy has been used for centuries to help with health issues, including cold symptoms. Ancient cultures used saunas and steam rooms for relaxation and health. Today, it's still used for cold relief, relaxation, and to boost the immune system.

Some benefits of heat therapy for cold relief include:

• Relaxation and reduced stress
• Detoxification and removal of toxins
• Boosted immune system and production of white blood cells
• Relief from congestion, sore throat, and fatigue

Key Differences Between Saunas and Steam Rooms

When you're looking for heat therapy to fight off cold, knowing the difference between saunas and steam rooms is key. Saunas have temperatures between 150 to 200 degrees Fahrenheit. They also have humidity levels from 10% to 60%. Steam rooms, on the other hand, are cooler, around 110 to 120 degrees Fahrenheit, with 100% humidity.

Each has its own benefits. Saunas can make your body temperature rise, like a fever. This helps your body fight off infections by making more white blood cells. Steam rooms, with their warm, moist air, soften your nasal membranes. This makes it easier to drain mucus and clear your sinuses.

Here are the main differences:

• Saunas: higher temperature, lower humidity, and benefits include increased white blood cell production and improved blood circulation.
• Steam rooms: lower temperature, higher humidity, and benefits include softened nasal membranes and reduced inflammation.

Knowing these differences helps you choose the right one for you. Wheth er it's a sauna or a steam room, always drink plenty of water before, during, and after. This ensures a safe and effective experience.

The Benefits of Using a Sauna or Steam Room for Cold

Using a sauna or steam room can help when you're feeling cold. It boosts your immune system and improves your breathing. Adding sauna or steam room sessions to your routine can help your body fight off infections and lessen cold symptoms.

Regular sauna use raises your body's core temperature. This makes your body work like it's fighting a fever, speeding up the production of white blood cells. These cells are key for a strong immune system. Saunas also improve blood flow, which is crucial for getting oxygen and nutrients to your cells, boosting overall health.

Impact on Respiratory System

Steam rooms' warm, moist air softens your nasal membranes. This makes it easier for mucus to drain, helping to clear congestion. This is great for your respiratory health, especially when you have a cold. It can ease stuffiness and sinus pressure.

Effects on Immune Function

Sauna use boosts your immune system by increasing white blood cell production. This helps fight off infections and lessen cold symptoms. The heat from saunas also reduces inflammation, which is good for your immune function and overall wellness.

Circulation Benefits

Saunas and steam rooms improve circulation. This is key for getting oxygen and nutrients to your cells. For people with colds, this can help reduce symptoms like fatigue and headaches. It promotes overall wellness and immune system function.

How Saunas Work Against Cold Symptoms

Many people use saunas to find relief from cold symptoms. Saunas use dry heat to ease congestion and other cold symptoms. The temperature and how long you stay in the sauna can affect how well it works.

Dry Heat Effects

Dry heat from a sauna can help loosen and clear mucus from your nose. This makes it easier to breathe. It's great for those with congestion and sinus pressure from colds.

Temperature Ranges and Duration

The best sauna temperature is between 150°F and 200°F. You should stay for 15-20 minutes. Remember to drink water before, during, and after to avoid dehydration.

Types of Saunas Available

There are many saunas out there, like traditional Finnish, infrared, and portable ones. Each has its own benefits. But they all aim to relieve cold symptoms with dry heat therapy.

​Steam Room Benefits for Cold Recovery

Steam rooms can be a big help when you're feeling under the weather. The warm, moist air helps ease congestion and relaxes you. This makes it easier to breathe and can lessen cold symptoms.

Steam rooms usually have temperatures between 110 to 120 degrees Fahrenheit. This heat helps break up and clear mucus from your nose.

The benefits of steam rooms for cold recovery include:

• Relieving congestion and promoting drainage
• Reducing inflammation in the lining of the sinuses, nose, and throat
• Loosening and clearing mucus from the nasal passages
• Relieving dry coughs and soothing irritated mucus membranes

Steam rooms also boost your immune system and reduce cold symptoms. Adding steam room sessions to your recovery routine can help your body heal faster. Steam therapy is a natural, safe way to support your health during cold and flu season.

Temperature and Humidity Considerations

When using a sauna or steam room for cold relief, temperature and humidity are key. Saunas work best at 150°F to 195°F. Steam rooms are cooler, around 110°F to 120°F, with very high humidity. The right mix of heat and moisture is important for how your body reacts.

What works best for cold relief varies by person and health. For example, those with breathing problems might like steam rooms. The moist air can help loosen mucus. But, if you have muscle pain, a sauna's dry heat might be better.

Optimal Settings for Cold Relief

To enjoy your sauna or steam room, follow these tips:

• Begin with lower heat and moisture, then increase as you get used to it.
• For saunas, aim for 160°F to 180°F and 20-40% humidity.
• Steam rooms should be 110°F to 120°F with over 95% humidity.

Duration Recommendations

How long you stay in a sauna or steam room matters too. Experts suggest:

• Saunas should last 15-20 minutes, with two to three sessions a day.
• Steam rooms should be 10-15 minutes long, with one to two sessions daily.

Safety Precautions and Contraindications

Using a sauna or steam room for cold relief needs careful thought. It's important to know the safety tips and what to avoid. Heat therapy is good for many, but not everyone, especially those with health issues.

Be aware of risks like dehydration, heatstroke, and heat exhaustion. Drinking lots of water is key before, during, and after. Also, don't stay too long, 15-20 minutes is enough to avoid getting too hot.

Medical Conditions to Consider

Some health conditions need extra care when using a sauna or steam room. These include:

• Pregnancy
• Immunocompromised conditions
• Recent surgery
• Certain heart conditions
• High blood pressure

Always talk to your doctor before using a sauna or steam room if you have any of these conditions.

When to Avoid Heat Therapy

There are times when you should not use heat therapy. These include:

• Having a fever over 100°F (38°C)
• Experiencing dehydration or heat exhaustion
• HAVING certain medical conditions, such as heatstroke or heart failure

If you're not sure, it's best to talk to your doctor first.

Signs to Stop Treatment

If you feel any of these symptoms, stop using the sauna or steam room right away:

• Dizziness or lightheadedness
• Nausea or vomiting
• Headache or fatigue
• Shortness of breath or chest pain

Knowing these safety tips and what to avoid helps you enjoy heat therapy safely.

Cost and Accessibility Comparison

When looking at saunas and steam rooms for cold relief, cost and accessibility matter a lot. The price of saunas and steam rooms changes based on where you are, what type it is, and its features. For example, traditional saunas cost more than steam rooms, mainly because of installation and upkeep.

Saunas are easier to use at home because they're cheaper and simpler to set up. Steam rooms, however, need more work to install and keep up because of their high humidity. This can lead to mold and mildew. But, many gyms and spas have steam rooms, making them easier for people to get to.

It's important to compare saunas and steam rooms to choose wisely. Here are some key points to think about:

• Cost: Saunas cost between $500 and $5,000, while steam rooms cost between $1,000 and $10,000.
• Accessibility: Saunas are easier to use at home, while steam rooms are more common in gyms and spas.
• Features: Saunas often have features like temperature control, timers, and lights. Steam rooms usually have aromatherapy and seating.

​
Choosing between a sauna and a steam room depends on what you need and like. Think about the cost and how easy it is to get to each one. This will help you decide what fits your budget and lifestyle best.​

Option	Cost	Accessibility
Sauna	$500-$5,000	More accessible for at-home use
Steam Room	$1,000-$10,000	More commonly found in gyms and spas

Combining Treatments with Other Cold Remedies

Combining treatments can be a smart way to fight colds. Adding sauna or steam room sessions to your routine can boost the effects of other remedies. For example, using a sauna or steam room with medicines or natural supplements can ease cold symptoms better.

Studies show that saunas can cut down on colds, and steam can clear nasal passages. To make the most of combining treatments, here are some tips:

• Start with a 15-minute sauna or steam room session, followed by a 5-10 minute cool down
• Repeat this cycle for a total of 3 times, equating to an hour of combined exposure
• Experiment with different temperatures and humidity levels to find what works best for you

By mixing sauna or steam room treatments with other cold remedies, like cold plunges or contrast therapy, you can tackle cold symptoms more effectively. Always talk to a healthcare professional before trying new therapies, especially if you have health issues.

​Maintenance and Hygiene Requirements​

Keeping saunas and steam rooms clean is key to safety and effectiveness. It's important to focus on these areas to enjoy your heat therapy sessions fully. Cleaning and checking the equipment regularly are part of proper maintenance.

Some important tasks include:

• Daily cleaning of the sauna floor to prevent dirt and bacteria accumulation
• Annual maintenance, such as sanding benches lightly with 120 grit sandpaper to remove perspiration stains
• Regular cleaning of the steam room using antibacterial cleaner on walls and seating areas

Following these steps helps avoid dangers from moisture, dirt, and dust. This ensures a safe and effective heat therapy experience. Always use pure water for cleaning to avoid mineral buildup. You can also use special sauna cleaners or a homemade mix with essential oils, water, and baking soda.

What Research Says About Heat Therapy for Colds

Research offers insights into heat therapy for colds. Studies have looked into how heat therapy affects cold symptoms. They found that heat therapy, like sauna use, can improve sleep and reduce anxiety.

Clinical Studies and Findings

Clinical studies have examined heat therapy's benefits and drawbacks for colds. For instance, a 2017 study found that heated, humid air had no effect on cold symptoms. Other research shows that sauna use can improve lung function for people with asthma and COPD.

Expert Recommendations

Experts advise using heat therapy, like saunas, in moderation. Sessions should last 15-20 minutes, and it's important to drink water after. Staying hydrated and sleeping 8-10 hours a night are key for recovering from a cold. Some also recommend using a humidifier to ease symptoms and congestion.

Key takeaways from research on heat therapy for colds include:

• Sauna use may improve sleep quality and reduce anxiety
• Heat therapy may help alleviate symptoms, such as congestion and cough
• Staying hydrated and getting enough sleep are essential for recovery

Conclusion

Saunas and steam rooms might help with cold symptoms, but it depends on your health. Research shows they could reduce colds, but they might not change how long or bad symptoms are. It's key to find what works for you.

Try different heat therapies and see how your body reacts. If you're worried, talk to a doctor. Adding saunas or steam rooms to your routine could help you feel better and boost your immune system.

The common cold is very common, and there's no cure. But using heat therapy with other treatments might help you feel better. Listen to your body and choose what's best for your health.

​At Steam and Sauna Experts, we specialize in creating customized sauna solutions tailored to your needs. Whether you’re looking for an indoor corner unit or a stunning outdoor retreat, our team will guide you every step of the way, from design to installation.
So, if you’re ready to turn your sauna dream into a reality, trust the professionals who understand the art and science of sauna building.