Is an infrared sauna good for a cold? Benefits, risks, proper use

Note: This article does not replace medical advice. If in doubt, please consult your doctor, especially if you have existing medical conditions or a fever.

Especially during cold and flu season, we all look for ways to support our bodies when dealing with runny noses and mild colds. An infrared sauna is particularly suitable for prevention, as regular use can strengthen resilience and promote overall well-being.

While a cold cannot be cured by it, the gentle warmth, improved circulation, and relaxation can alleviate symptoms such as a stuffy nose, muscle tension, and fatigue, or simply be perceived as pleasant.

It is important to use the sauna mindfully if you are not feeling well: avoid sauna sessions if you have severe symptoms or if they worsen, drink plenty of fluids, and listen to your body. In this article, you will learn how infrared saunas can positively influence cold symptoms, what key benefits they offer, and what you should consider for safe use.

How the sauna can help with a cold

Saunas, including infrared saunas, have long been used as a natural method to promote well-being. While they won't make a cold disappear overnight, they offer five potential positive effects:

1. Better circulation and clearer airways

The warmth of an infrared sauna stimulates blood circulation, which can support the immune system by better transporting important nutrients and oxygen throughout the body. Good circulation can help open blood vessels and relieve congestion in the sinuses and throat, which can reduce the feeling of a stuffy nose.

In addition, improved circulation can contribute to an overall stronger immune system.

2. Relaxed muscles and fewer body aches

The gentle warmth of the sauna relaxes muscles and relieves tension, which can reduce general discomfort. For people suffering from back pain, neck pain, or tension, the warmth can be particularly soothing and help the body feel less tense and generally more comfortable.

3. Heat therapy

Infrared heat penetrates deeper into the body than traditional saunas, providing a soothing warmth that can be felt as pleasant with stubborn mucus.

The warmth can help to reduce pressure in the sinuses and make breathing easier.

Heat application in the sauna can also be soothing for throat irritation, a common symptom of colds.

4. Supports metabolism

Sweating in the sauna stimulates circulation and supports natural metabolism, helping the body relax and cleanse the skin.

Although sweating doesn't cure a cold, it can still help boost overall well-being.

5. Mental relaxation

The infrared sauna is a quiet retreat that allows for stress reduction and mental clarity. Warmth and calm promote relaxation – and less stress often means a stronger immune system.

The mental relaxation from the sauna experience can also positively impact sleep quality, which plays a significant role in the body's natural regenerative processes.

Risks and precautions for use during a cold

Even if infrared heat can pleasantly influence certain mild symptoms, caution is advised. Additional heat exposure can do more harm than good if the body is already fighting an infection. Therefore, a sauna visit should be avoided if your symptoms worsen.

Dehydration

Sauna sessions lead to heavy sweating, which can cause dehydration if not handled properly. This can worsen cold symptoms and increase feelings of fatigue.

Therefore, drink plenty of fluids both before and after your sauna session to maintain hydration. Herbal teas or warm water with lemon and honey are well suited for this.

Overheating

Overheating in a sauna can lead to an elevated body temperature and, if prolonged, potentially worsen symptoms.

To avoid this, it is important to limit sauna sessions to a short duration.

Not recommended for severe colds or fever

Using a sauna with a severe cold or high fever is not recommended, as this can put additional strain on the body.

If you feel unwell, please speak to your doctor before using a sauna.

No alcohol or caffeine

Avoid alcohol and caffeine before and after your sauna session, as both can increase the risk of dehydration. Instead, drink plenty of water to stay adequately hydrated.

Proper sauna use with cold symptoms

To get the most benefit from the sauna during a cold, follow these proven methods for safe and pleasant use:

• Limit your sessions to 10–15 minutes at a comfortable temperature of approximately 65–71 °C and listen to your body.

• For infrared saunas, which operate at lower temperatures of 43–54 °C, sessions of 15–20 minutes are often ideal.

• Drink plenty of fluids before and after the session to balance fluid levels.

Infrared saunas for cold prevention

Infrared saunas are more suitable for prevention and general strengthening of well-being than for treatment.

Beyond their numerous wellness benefits, regular use can support the body's natural defense mechanisms, helping you stay more resilient during cold and flu season.

While saunas are not a cure, research suggests that regular sauna use may be associated with a stronger immune response.

A good start is a 15-minute sauna session at least three times a week. This simple routine can promote overall well-being and help you feel more energized and relaxed.

Note: This content is for informational purposes only and is not intended as medical advice. Infrared saunas are not intended to diagnose, treat, cure, or prevent any disease. For questions about your health, please consult your doctor or another qualified healthcare professional.