Is It Good To Sauna When Sick?

It's wintertime, and all the good things aside, it's also the time when you're most likely to fall sick. 

In fact, you may already have had a cold or felt unwell this time around. And you aren't alone, as the CDC is estimating anywhere between 20 and 39 million illnesses this flu season. 

Now, regular sauna bathing is one thing that you might have considered to boost your health as the winters continue to rage. After all, saunas are linked to a ton of health benefits, including improved overall immunity. 

However, the one question that many sauna bathers ask me during this time is, 'Can I go to the sauna when sick?' 

I am sure you, too, have this question, especially as sauna experts in the online community have mixed opinions.

A quick answer to the question is, yes, you can sauna while sick, more so if you have a sauna in your home. Nevertheless, depending on the severity of your illness, among other factors, you may even have to avoid visiting the sauna. 

So, is sauna good when sick, and if yes, then when exactly should you sauna? 

Well, read on as I've answered all your queries along with my own health tips for sauna bathing. 

Can you sauna when sick? 
Yes, you can. 

As we discussed earlier, you can take a sauna bath even if you've caught a cold or you're feeling sick. In fact, if a New York Times fact-check is any suggestion, a sauna session can relieve symptoms of cold and flu. 

Sounds interesting, doesn't it? 

You see, when you sit in a sauna, the hot ambiance raises your body's temperature and creates an artificial fever-like condition. And this, in turn, triggers your immune response, which wades off viruses responsible for causing the common cold and flu. 

As a result, the symptoms of sickness reduce significantly, and you start to feel better the moment you step out of the sauna. 

Note: Avoid sauna if you have severe symptoms 

​While sauna does enhance your recovery from seasonal illnesses, I strongly suggest you avoid sauna bathing if your symptoms are severe. 

Why, you might wonder?
For starters, the fact that saunas raise your body's core temperature can be counterproductive if you already have a high fever. So much so that it can further worsen your fever symptoms and even create medical complications. 

Similarly, if you have a cough that has severely congested your chest, sitting in the sauna will only make you feel more uncomfortable. 

So, it's better to seek professional medical assistance in these situations than sauna bathing. 

Why is it good to sauna when sick?
 It's common to not be in your best health during these months. In fact, from intermittent coughing and sneezing to body aches and feeling feverish, there are endless symptoms of seasonal illnesses that you might experience.  

​Thankfully, a sauna bath can go a long way to relieve these symptoms. If you're also dealing with seasonal allergies, a sauna can help in seasonal allergies as well. Regular or even intermittent sauna sessions can help you naturally get rid of the seasonal flu.

Regular sauna use not only aids in detoxification but also plays a role in promoting long-term health. The link between sauna and longevity​ is supported by studies showing that consistent sauna sessions can reduce the risk of cardiovascular diseases and contribute to an overall longer, healthier life.

Wondering how it works? 
Well, here's why it is good to sauna while you're sick: 

#1. Triggers instant immune system response 
Our body's immune system is considered the first line of defense against common illnesses.

However, viruses causing flu and cold weaken your immunity. And not only does this make you sick, but it also prolongs your recovery. 

Moreover, modern-day lifestyle habits such as poor nutrition, smoking, etc., or health issues like diabetes, high cholesterol, etc., can render an already weakened immunity.

Meaning there are chances of your illness symptoms getting severe by the day. 

Fortunately, sauna bathing can be a savior here. 

How? 

Like I said earlier, a sauna creates fever-like conditions by heating your body from the inside out. And this tricks your brain into believing that you've got an actual fever and activating the immune response. 

Also called the fight or flight response, the instantly stimulated immune system fights off viruses, relieving your sickness symptoms. 

Furthermore, sitting in the sauna also strengthens your weak immune system, reducing the chances of future illnesses. 

#2. Provides relief from cold-induced congestion 
A yet another problem caused by seasonal flu is the congestion of the nose and throat. In fact, if you've caught a cold, there's a good chance of it causing congestion. 

Flu apart, common seasonal pollutants such as smoke, dust, etc., can also cause congestion. Worse, it can cause bigger problems like sinus infection, asthma, and bronchitis, to name a few. 

Nevertheless, with regular sauna sessions, you can get rid of congestion well within a week. And it's not just a claim; it is scientifically proven. 

You see, there's strong scientific evidence to back the common assertion that breathing warm sauna air clears your respiratory system. 

Herein, as you breathe the moist and warm air, it reaches your lungs through the airways, just as regular air would. And as you continue to breathe, not only does this air loosen up cough, but it also clears mucus build-up and other toxins. 

As such, you'll find it much easier to breathe just after one session and have a congestion-free respiratory system in no time. 

#3. Helps soothe body aches 
Body ache is a common symptom of seasonal flu and often accompanies cold and fever. Also, you might experience pain in the muscles and joints even if you don't have other symptoms. 

Now, sauna bathing has long been known as a natural remedy for such aches, along with jacuzzi, steam showers, and hot baths. So, it is not surprising why athletes, bodybuilders, gym goers, and other fitness enthusiasts complement their workout sessions with a sauna bath. 

Talking about body aches resulting from seasonal sickness, saunas can provide the same relief as they do from post-workout pain. 

In case you're curious as to why should you sauna when sick with body aches, here are two main reasons: 

1. As you sit in the warm sauna ambiance, the heat penetrates your muscles and relaxes tightened muscle fibers, which causes the pain. This, in turn, significantly reduces body ache. 
2. Damaged cells and tissues are one of the reasons for body aches, and saunas help recover these cells quickly. You see, saunas enhance blood circulation within your body, ensuring oxygen and nutrients carried by blood reach damaged cells and kickstart speedy recovery. 

#4. Ensures quality sleep for better recovery 
A good night's sleep is the hardest thing to achieve when you're sick. You may find yourself coughing or sneezing through the night or, worse, unable to sleep due to body aches. 

As you might already be aware, sleeping and resting well are key to speedy recovery from seasonal flu. And a sauna session can help you sleep like a baby, ensuring you're well-rested and wake up fresh in the morning. 

Here's why it's good to sauna when sick for improved sleep: 

As you approach your sleep time, your body's temperature gradually reduces. And this acts as a signal to the brain that it's time to rest. 

A sauna helps create the same condition by initially increasing your body's temperature. 
Now, as you step out of the sauna, your body's natural cooling mechanism kicks in and starts reducing the core temperature. This sends a sleep signal to your brain, helping you fall asleep in no time. 

Amazing, isn't it? 

#5. Alleviates allergen-induced sickness 
Seasonal allergens are commonplace during a changing season. So, if you're allergic to even one of the many allergens, you can find yourself constantly sneezing or with itchy eyes and a runny nose. 

Thankfully, you can rely on a sauna for relief here. That's because a lot of allergen-induced symptoms are a result of mucus build-up, which is cleared by a sauna. 

For instance, runny nose and sneezes are a result of blocked airways, which the hot and humid sauna air clears in an instant. 

You might also want to read - Does Sauna Help Detox?

How to use a sauna when sick? 
Among all health and wellness solutions, a sauna is the simplest to adopt. That's because sitting and relaxing is all you've got to do. 

Nevertheless, there are some special precautions you should take when sauna bathing during sickness. After all, you're not in your best shape, which means some regular sauna practices can do more harm than good. 

Here are some precautions I always suggest sauna bathers take during illness: 

#1. Limit your sauna duration to 15 minutes 
Seasoned sauna bathers can stay in the sauna for anywhere between 30 and 45 minutes. But this can be counterproductive if you're sick.  

So, I suggest you limit your sauna duration to not more than 15 minutes. The idea is to stimulate your immune system and enhance recovery but not challenge your body. 

#2. Keep yourself hydrated 
Seasonal cold and flu also causes a sore throat and a constant feverish feeling. And this not only makes you lose appetite but also causes a fluid imbalance. 

But notwithstanding the lack of appetite for food and water, I suggest you keep yourself hydrated, especially if you're going to take a sauna bath. 

You see, profuse sweating during sauna can easily cause dehydration. So it's important to go to the sauna hydrated and also replenish lost fluid by drinking enough water afterward. 

#3. Don't take a cold plunge or cold shower 
A cold plunge after sauna is considered the best way to boost your immunity. But it is best avoided during illnesses. 

You see, a cold shower or plunge right after a sauna jolts your body and causes a sudden blood pressure change. And this can do more harm if you're already sick. 

When should you not sauna during sickness? 
A sauna might not always be the perfect solution for seasonal illness relief, especially if your symptoms are severe. After all, there are numerous health situations where a sauna session can do more harm than good. 

All in all, here are a few scenarios when it is not good to sauna when sick: 

#1. If you have a high fever
If you've got a high fever, it is best to avoid a sauna and seek qualified medical assistance. 
Now, I am not suggesting that the fight or flight response is a fugazi. On the contrary, it's a proven natural mechanism of our body.
 
However, it doesn't work when your symptoms are intense. 

You see, as you sit in a sauna with an already high fever, your condition will only worsen instead of improving. That's because your immunity is at its lowest, and attempts to stimulate it with heat shock don't help here. 

#2. If you've respiratory issues 
When it comes to clearing mucus build-up in your respiratory system, a sauna bath works wonders. But like earlier, I strongly suggest you do not take a sauna bath if your symptoms are severe. 

Why? 

Well, if you're coughing excessively or facing difficulty breathing due to congestion, it means you likely have an infection somewhere in the airway. For instance, mucus can build up within your lungs, causing an infection. 

In a situation such as this, the sauna ambiance can further aggravate the problems. So it's better to see a doctor and go for a thorough medical treatment. 

#3. If you have heart issues
Sitting in the sauna can increase your heart rate and blood pressure. And while it is normal for people to experience such fluctuations, it might not be a normal thing for you if you've cardiovascular health issues. 

As such, you should consult with your doctor before you decide on having a sauna session for seasonal flu relief. 

#4. If you use a public sauna 
Public saunas are a common sight in gyms, spas, wellness centers, etc. But I suggest you do not use one. Here's why: 

1. These saunas are used by scores of people throughout the day and thus can be the breeding ground for germs. And the fact that your immunity is already low from illness means you stand a good chance of contracting these germs. 
2. The closed space of the saunas can also breed germs and viruses, making other sauna users sick, too. 

You might also want to read - A Step-by-step Guide To Build Sauna In Your Basement.

Sauna during sickness: Frequently Asked Questions 
Is sauna good when sick? 
A sauna can be a good way to relieve some of your symptoms when you're sick. For instance, if you have a cold and mild fever, spending 15 minutes in the sauna can actually enhance your recovery. 

But that said, saunas should be avoided if you have a severe illness. 

Can you go to the sauna if you've got a cold? 
Yes, you can. 
As we discussed earlier, a sauna bath can ease cold-induced problems, making you breathe normally and feel better overall. 
However, if you've severe cold symptoms, I suggest you not go to the sauna and rather seek medical assistance. 

Is sauna good for sore throat? 
Yes, it is. 
The warm ambient air in the sauna helps eliminate bacteria, allergens, etc., which are responsible for sore throats during colds. 
You might also want to read - Infrared Sauna Pod: The Ultimate Buyer's Guide. 

Final words 
A sauna bath can be the best natural remedy to fight viruses causing seasonal illness and enhance your recovery. 

But it goes without saying that whether to sauna or not to sauna when sick depends on the severity of your sickness. For instance, it's okay to sauna if you've mild symptoms but not okay if your symptoms are severe. 

Similarly, sauna bathing during sickness is best done at home, given the chances of germ contraction in public saunas. 

Wondering how you build a sauna in your home? 
You can get in touch with us!
At Steam and Sauna Experts, we have the most extensive inventory of home sauna solutions sourced from leading international manufacturers. Also, we're a seasoned sauna installation team with an impressive portfolio involving hundreds of successful home sauna installations. 
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In short, you're just one call away from an optimum residential sauna solution.

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