Finding ways to support your body through seasonal sniffles and low-grade colds is something we all think about. Regular infrared sauna use is most effective as a preventative practice, helping to build resilience and support overall wellbeing. While it won’t cure a cold, gentle warmth, improved circulation, and relaxation can help ease symptoms such as congestion, muscle tension, and fatigue.
It’s important to use saunas mindfully when you're not feeling your best: avoid sessions if symptoms are severe or worsening, stay hydrated, and listen to your body. In this article, we explore how infrared saunas can support symptom relief, the key benefits they offer, and precautions to ensure safe use.
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. Mental 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 therapy may ease certain mild symptoms, it’s important to proceed with care. When the body is already fighting infection, additional heat stress may do more harm than good - avoid sauna use if your symptoms are worsening.
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:
- 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.
- 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.
- Always remember to hydrate well before and after your session to replenish fluids lost during sweating.
Infrared Saunas for Cold Prevention
Infrared saunas are most effective for preventing colds rather than treating them. Beyond their many wellness benefits, regular sauna use can support the body’s natural defence mechanisms, making it easier to stay healthy during cold and flu season.
Although saunas are not a cure, research suggests that consistent sessions can help strengthen immune function and may reduce the incidence of common colds. It’s important to allow your body to gradually adapt to the heat, rather than jumping straight into long sessions.
For most people, a 15-minute session at least three times a week is an effective starting point. This simple routine can support overall wellness, helping you feel more resilient, energised, and ready to face the season.
This content is provided for informational purposes only and should not be taken as medical advice. Infrared saunas are not intended to diagnose, treat, cure, or prevent any medical condition. Always seek the advice of your doctor or another qualified health professional with any questions you may have regarding your health.
