Is an Infrared Sauna Good for a Cold? Benefits, Risks, Proper Usage

Saunas, particularly infrared saunas, are increasingly recognized for their potential in easing the discomforts associated with common colds. Although they won't cure a cold outright, the warmth and relaxation provided by sauna sessions can offer several therapeutic benefits, from improved circulation and sinus relief to muscle relaxation and mental clarity. The combination of heat therapy and detoxification from sweating helps the body manage cold symptoms and supports faster recovery. However, it’s essential to use saunas mindfully, especially during illness, as risks like dehydration and overheating can arise. This article explores how saunas may help alleviate cold symptoms, the specific benefits they offer, and precautions to ensure safe usage when dealing with cold symptoms.

‍

How a Sauna May Help Relieve Cold Symptoms?

Saunas, including infrared saunas, have long been used as a natural remedy for various ailments, including the common cold. While they won't cure a cold overnight, they can offer five benefits:

1. Improved Circulation and Reduced Congestion

The warmth of an infrared sauna increases circulation, which can improve immune response by delivering essential nutrients and oxygen to areas affected by the cold. Improved circulation helps open up the blood vessels, easing congestion in the sinuses and throat, which can lead to relief from that “stuffed-up” feeling often associated with colds. Enhanced blood flow may also help the immune system respond faster, potentially shortening the duration of the illness.

2. Muscle Relaxation and Reduced Joint Aches

The warmth from the sauna relaxes muscles and alleviates stiffness, which can reduce overall discomfort. For those who experience back pain, sore necks, or tightness in their limbs during a cold, the sauna’s heat can be particularly soothing, helping the body feel less tense and more comfortable.

3. Heat Therapy

Infrared heat penetrates deeper into the body than traditional saunas, providing a soothing warmth that may help to loosen mucus and clear up sinus congestion. The moist heat encourages mucus to thin, making it easier to expel. This can reduce sinus pressure and discomfort, providing temporary relief and making it easier to breathe.
Heat therapy from the sauna also helps with alleviating throat irritation, a common complaint for those with colds.

4. Supports Detoxification 

Sweating in the sauna promotes detoxification by helping the body eliminate toxins and waste products, which can aid in recovery and reduce discomfort. While sweating alone does not cure a cold, it may help reduce the body’s discomfort level, providing relief that encourages rest and recovery. Sweating also helps to expel dead cells and impurities that may accumulate during illness, potentially aiding in quicker recovery.

5. Metal Relaxation

The infrared sauna environment is often a quiet, calming space, allowing for stress reduction and mental clarity. Reducing stress levels is crucial when recovering from a cold, as stress can negatively impact the immune system. Mental relaxation from the sauna experience may also improve sleep quality, which plays an essential role in the body’s natural healing processes.

Risks and Precautions to Take When Treating Cold in Sauna

While infrared saunas may offer relief, there are some risks to consider. Saunas require proper usage and precautions, especially when the body is already under the stress of fighting a cold.

Dehydration Risk

Saunas cause significant sweating, which can lead to dehydration if not managed correctly. Dehydration can worsen cold symptoms, increasing feelings of fatigue and discomfort.
It’s essential to drink plenty of fluids both before and after using the sauna to replenish lost fluids and maintain hydration levels. Herbal teas or warm water with lemon and honey can be excellent choices for hydration during a cold.

Overheating

Overheating in a sauna can elevate your body temperature, potentially worsening fever-like symptoms if prolonged.
To avoid this, it's essential to limit sauna sessions to short-duration.

Not Recommended for Severe Colds or Fevers

Using a sauna while experiencing a severe cold or high fever is not recommended, as it can put additional strain on your body.
High temperatures may worsen symptoms or lead to complications. If you’re unwell, consult a healthcare professional before using a sauna.

Avoid Alcohol or Caffeine

It's best to avoid alcohol and caffeine before or after a sauna session, as both can increase dehydration risk.
Instead, focus on drinking water to stay properly hydrated and support your body’s natural cooling process

‍

Proper Sauna Usage for Relieving Cold Symptoms

To get the most benefit from a sauna during a cold, follow these best practices for safe and effective sauna use:

1. Limit your sessions to 10-15 minutes at a comfortable temperature of around 150-160°F (65-71°C), and listen to your body—exit the sauna immediately if you feel uncomfortable.
2. For those using an infrared sauna, which operates at a lower temperature of 110-130°F (43-54°C), aim for sessions of 15-20 minutes to encourage relaxation without risking dehydration. 
3. Always remember to hydrate well before and after your session to replenish fluids lost during sweating.