IS IT OKAY TO SAUNA WHEN SICK?

There is nothing worse than feeling under the weather. Even if you suffer from pesky seasonal allergies or a mild fever, it can make you feel sluggish and drained. Luckily, a rejuvenating sauna session might be just the ticket to restoring your vitality. 

Whether it's the soothing heat or the invigorating steam, saunas possess an almost mystical, therapeutic quality that promises to restore your energy, and if that's not enough, saunas can also help you clear your mind and relax.

What's the science behind this heat therapy, and which type of sauna is the ultimate catalyst for a speedy recovery? Let's take a look!

Different Types of Saunas

Different types of saunas are available on the market, each boasting unique features and benefits. 

Here are some of the more common types you'll find: 

Traditional Saunas

Traditional saunas have been a staple in many cultures for centuries. They operate on a simple principle: heat a stack of rocks (typically with a wood-fired or electric stove), and voilà, heat floods the room! 

People often ladle water over the hot stones to create a burst of steam, increasing the humidity while dialing up the heat to 195 degrees Fahrenheit. This heated environment is perfect for deep detoxification and relaxation.

Steam Saunas

If you want a more steamy experience, consider using a steam sauna. These saunas use steam generators to keep the environment hot and humid. The high humidity can do wonders for your skin and sinuses while providing an immersive experience.

Infrared Saunas

Unlike traditional saunas and steam rooms, infrared saunas use infrared light waves to deliver heat directly to your body. The heat penetrates deeper into your muscle tissues and joints, providing a host of potential benefits — from detoxification and skin rejuvenation to improved cardiovascular health and boosted mood. 

These saunas are preferred because of their low-temperature levels of 140 degrees Fahrenheit — which is quite comfortable for many people. 

The Benefits of Using Sauna When Sick

The following are some of the major benefits of using a sauna when you're feeling less than your best:

Relieves Congestion

Studies show that airborne irritants like dust, pollen, smoke, and microscopic pathogens can cause congestion and escalate to unpleasant respiratory conditions, such as sinusitis, bronchitis, COPD, asthma, and even lung cancer.

Saunas, particularly steam rooms, can help relieve congestion. Research shows that breathing in moist, warm air reaches deep into your lungs, loosening up stubborn mucus and flushing out other debris lodged in your respiratory system. This makes it easier for you to breathe and reduces your risk of developing lung infections.

Strengthens Immune System

Your immune system is a complex network of cells and proteins that help defend your body from harmful bacteria, germs, and infections. 

Johns Hopkins Medicine explains that several factors, such as poor nutrition, smoking, alcoholism, and certain medical conditions like diabetes, HIV, and AIDS, can weaken your immune system and make you more prone to infections. 

Consider sauna therapy if you want to stay in tip-top shape and boost your body's natural defense mechanism. When you expose your body to the high temperatures of a sauna, it can lead to a variety of physiological responses. 

Research shows that this temporary temperature hike triggers an artificial fever-like state, increasing the production of white blood cells and lymphocytes in the body. This helps your immune system fight against invading pathogens and viruses, which can lead to a faster recovery from illnesses.

Alleviates Seasonal Allergies

For many of us, changing seasons brings pesky side effects like sneezing, runny nose, and itchy eyes. The good news is sauna bathing can be your secret weapon against these annoying symptoms.

Recent studies have demonstrated the effectiveness of steam, a primary component of sauna bathing, in acting as a potent expectorant. The soothing combination of heat and humidity helps in the expulsion of excessive mucus or phlegm from your airways. 

Besides helping clear nasal passage, it also reduces irritation and inflammation — two main culprits behind the much-dreaded symptoms of seasonal allergies. 

Muscle and Joint Pain Relief

Most of us often associate muscle pain with a strenuous workout or an accidental injury. Contrary to common assumptions, muscle pain isn't confined to the aftermath of physical strains. 

Certain medical conditions such as dystonia, fibromyalgia, hypothyroidism, or even the common Influenza can contribute to those relentless muscle aches, notes WebMD. That's where saunas come into action!

Arthritis Foundation explains that the heat of a sauna permeates your muscles, aiding to relax those tightened fibers, alleviating muscle spasms, and significantly reducing pain levels. 

Additionally, it delivers oxygen-rich blood and essential nutrients to damaged tissues and cells, speeding up the recovery process.

Reduces Stress

When battling an illness, dealing with aches and pains, or even feeling those telltale muscle twinges, it's natural to stress about what's going on in your body. Luckily, sauna therapy serves as an effective stress reliever.

As you sit in the pleasant warmth of a sauna, your body responds by decreasing cortisol levels and releasing endorphins — the body's natural "feel good" chemical. Cleveland Clinic explains that these neurotransmitters promote happiness, relaxation, and serenity while diminishing pain.

Enhances Sleep Quality

When you're unwell, it can significantly affect your sleep quality. Even with medications, we often wake up at midnight, struggling to fall asleep, but did you know a sauna session could be the solution to your sleep woes?

Research shows that your body's temperature naturally dips as bedtime approaches, signaling it's time to sleep. When you soak up the sauna's heat, you create an intentional and controlled spike in your body temperature. 

Once you step out and start cooling down, this process sends a powerful sleep cue to your brain, easing you into a restful slumber.

Potential Risk of Using Sauna When Sick

While sauna sessions offer many health benefits, it's crucial to consider some potential risks, particularly when you're feeling under the weather. 

Here is a comprehensive list so you stay informed:

• Pregnancy: Some studies suggest excessive heat exposure, like in a sauna, may increase the risk of congenital disabilities or complications. Pregnant individuals should consult their healthcare provider before engaging in sauna sessions.

  
  

• Heart concerns: Individuals with cardiovascular issues should be cautious, as saunas can elevate heart rates and blood pressure. To ensure safety, it's wise to check with your doctor before starting sauna therapy. The same goes for diabetic and hypertensive patients.

  
  

• Germ transfer: Stepping into a sauna with other people can potentially increase germ exposure, heightening your infection vulnerability. Opt for a solo session or a thoroughly sanitized environment when feeling unwell.

  
  

• Dehydration: Dehydration can be severe when sweating profusely in a sauna. When you have a fever or sore throat, this fluid imbalance might worsen your condition. Ensure to drink ample water before, during, and after your session to prevent any adverse effects.

  
  

• Overheating: Feverish conditions and sauna heat might result in excessive body temperatures. If your illness is accompanied by fever, avoid sauna sessions until your fever subsides.

  
  

• Respiratory infections: In respiratory infections, excessive heat and humidity might exacerbate coughing and breathing difficulties. Consult your healthcare provider on whether sauna therapy is appropriate for your condition.

  
  

Safety Tips for Using Sauna When Sick

Using a sauna when you are sick can have benefits and risks. Here are some tips for using sauna safely and effectively when you are sick:

• Drink plenty of water before and after your sauna session to prevent dehydration. You can lose a lot of fluids through sweating, so it is essential to replenish them. 

  
  

• Avoid alcohol and medications that may impair sweating and produce overheating.

  
  

• Stay in the sauna for no more than 15 to 20 minutes at a time. More prolonged exposure can be harmful and cause overheating, dizziness, or fainting. If you feel unwell during your sauna session, head for the door immediately.

  
  

• Cool down gradually after your sauna session. Don't take a cold shower or jump into a pool immediately; this can shock your system and cause blood pressure changes. Instead, sit or lie in a cool place and relax for a few minutes.

Best Saunas to Use When Sick

FAQs

Is it okay to use a sauna when you have a cold?

Yes. Saunas can help open and clear your nasal passages, temporarily relieving congestion. The heat can also help relax stiff and achy muscles, alleviating some of the discomfort that comes with a cold. 

It's important not to go to the sauna alone and listen to your body. If you're feeling especially weak, lightheaded, or feverish, it's best to skip the sauna session until you feel better. 

Is a dry sauna good for chest congestion?

Yes, a dry sauna can be beneficial in relieving chest congestion. The intense heat can cause your body temperature to rise and promote blood vessel dilation, increasing blood flow to the lungs. It encourages deep breathing, which can help loosen and drain mucus from the lungs. 

How long should you sit in a sauna when sick?

When you're feeling under the weather, striking the right balance is essential. Generally, spending 15 to 20 minutes in a sauna when you're sick should be enough to reap some benefits without overtaxing your body.

Can you sweat out a virus?

No, the concept of sweating out a virus in a sauna is actually a common myth. While saunas can boost the immune system and possibly help the body fight off viruses more efficiently, they cannot directly expel a virus from your body. 

If you're under the weather, try sauna bathing along with your medication to feel better faster.

Is a sauna good for sore throat?

Absolutely! The heat and steam can help soothe irritated mucous membranes, helping alleviate some discomfort associated with a sore throat. 

Is a steam room better than a sauna?

The answer to whether a steam room is better than a sauna largely depends on individual preferences and wellness goals. Saunas use dry heat and can reach temperatures up to 195 degrees Fahrenheit, potentially improving circulation, easing muscle pain, and relieving stress. 

On the other hand, steam rooms typically do not exceed 120 degrees Fahrenheit. However, the high humidity in steam rooms can hydrate and rejuvenate skin, alleviate sinus congestion, and help with certain respiratory issues. It's all about knowing what your body needs and finding the best fit for you!

Using Sauna When Sick: The Takeaway 

Sauna therapy offers many health benefits, from enhancing circulation and promoting detoxification to boosting immune function, and it’s the perfect solution when you are feeling under the weather.

Even if you're battling a cold or feeling a little off, you can take advantage of the sauna heat to get through it. Remember to hydrate sufficiently, listen to your body, and take it easy —  don't push yourself if you're feeling too sick.

If you want to install a private sauna at home, consider checking out My Sauna World's traditional and infrared sauna collection. For more information, call us, and we'll be happy to guide you through the process.