The Benefits of a Sauna When Sick

 The Benefits of a Sauna When Sick

Sitting in a sauna may be the last thing you feel like doing when you're sick. However, using a sauna when sick can help relieve symptoms and even help you recover faster. 

Saunas have been used for centuries in Finland and other Nordic countries not just for relaxation but also to promote healing. Some experts believe the heat from the sauna helps open up nasal passages and drain mucus more effectively, providing congestion relief. The moist heat helps loosen lung mucus and clear up coughs and sore throats. 

A study also found that regular sauna bathing significantly reduced the incidence of common colds over six months, particularly in the last three months, suggesting it may help prevent colds. While saunas should never replace medical treatment when necessary, they can be a complementary therapy for colds and flu. 

In this post, we'll explore the benefits of using a sauna when you're under the weather and provide tips on how to make the most of your sauna session while ill.


Understanding The Types of Saunas and How They Work

sauna when sick benefits

Saunas have been integral to various cultures for centuries, valued for their ability to relax the mind and heal the body. This section explores the different types of saunas, from a traditional sauna to an infrared sauna, how they work, and their distinct benefits.

Traditional Saunas (Finnish Saunas)

  • Construction: Typically made of wood, featuring a stove (either wood-burning or electric) that heats stones.
  • Heat Source: Generates dry heat, with temperatures ranging between 70°C and 100°C (158°F to 212°F).
  • Humidity: Low; however, water can be thrown on the heated stones to produce steam, momentarily increasing humidity.

Infrared Saunas

  • Technology: Use infrared heaters to emit infrared light experienced as radiant heat, absorbed directly by the skin.
  • Temperature Range: Operates at lower temperatures than traditional saunas, usually between 40°C and 60°C (104°F to 140°F).
  • Experience: Tends to produce a milder, more tolerable heat, making it suitable for those who prefer a less intense sauna experience.

Steam Rooms (Steam Baths)

  • Heat Source: Generates moist heat through the use of a steam generator.
  • Temperature and Humidity: Temperatures are lower than traditional saunas (usually around 40°C to 50°C or 104°F to 122°F) but with high humidity, often 100%.


How Saunas Work: The Science Behind Heat Therapy

Heat Exposure: When the body is exposed to high temperatures in a sauna, it induces several physiological responses. These include increased heart rate and dilation of blood vessels, similar to the effects of moderate exercise.

Sweating: Saunas induce considerable sweating, which helps detoxify the body and cleanse the skin.

Endorphin Release: The heat stimulates the release of endorphins, the body's natural pain-relieving chemicals, leading to a feeling of well-being and relaxation.

Relaxation of Muscles: The heat helps to relax muscles, reducing tension and easing pain, which is particularly beneficial for those with muscle aches or arthritis.

Respiratory Benefits: The warm air can help open up nasal passages, aiding in decongestion and sore throat, and is particularly beneficial in steam saunas where humidity is high.

In the next section, we will explore how these physiological changes from hot steam inhalation can contribute to healing and provide relief when you are sick, like cold or flu.


Benefits of Saunas for Common Illnesses

sauna when sick benefits

Saunas can provide natural symptomatic relief for common ailments, from congestion and breathing issues to muscle aches and pains. The following sections explore specific benefits of sauna use for respiratory illnesses, colds and flu, and muscle discomfort.

Respiratory Illnesses: Relief for Symptoms

Alleviating Congestion

Saunas, particularly a steam sauna, can help alleviate nasal and chest congestion. The warm, moist air in a hot steam room helps to thin and loosen mucus in the nasal passages, chest, and throat, easing breathing and clearing congestion and cold symptoms.

Easing Breathing Difficulties

Inhaling hot air in saunas can also help relax the airways, which can benefit those suffering from conditions like bronchitis or asthma. It's important to note, however, that individuals with severe asthma or other respiratory conditions should consult a doctor before using a sauna.


Cold and Flu Viruses: How Saunas Can Alleviate Symptoms

sauna when sick

Enhancing Immune Response

Regular sauna use has been associated with a strengthened immune system. The heat from the sauna stimulates the production of white blood cells. These cells fight infections and illnesses like the common cold and flu.

Reducing Symptoms

Saunas can relieve cold and flu symptoms such as aches and fatigue. The heat helps to relax the body, potentially reducing the discomfort associated with these symptoms. The warmth can also induce a mild fever-like state, a natural defense mechanism against viruses.


Muscle Aches and Pains: The Role of Heat in Muscle Relaxation

Relieving Muscle Tension

The heat from a sauna helps increase blood circulation, which can ease muscle tension and promote relaxation. This increased blood flow delivers more oxygen and nutrients to muscles, aiding faster recovery and reducing muscle soreness.

Reducing Inflammation

Heat therapy, such as that provided by a sauna, can also help reduce muscle and joint inflammation. The heat benefits those with arthritis or fibromyalgia.


Read more: Sauna for Muscle Recovery


Safety Considerations and Precautions

sauna when sick

When considering sauna therapy as a part of your wellness routine, especially when sick, it's important to be aware of safety considerations and precautions.

Saunas can offer numerous health benefits, but they must be used wisely to avoid potential risks.


When to Avoid Sauna Use

Certain health conditions will make you feel worse when exposed to the heat from using a sauna. People with heart conditions, low blood pressure, or those who are pregnant should avoid sauna use.

If you have a fever, staying out of the sauna is best. A high body temperature can increase in a sauna, leading to heatstroke or heat exhaustion.

A sauna can relieve individuals with mild colds, but for more severe illnesses, especially those causing dizziness or extreme fatigue, sauna use should be avoided.


Tips for Safe Sauna Use When Sick

  • Limit sauna sessions to 15-20 minutes. Longer exposure can dehydrate the body and worsen illness symptoms.
  • Ensure the sauna temperature is not too high. Ideally, it should be between 150°F to 175°F (65°C to 80°C) for traditional saunas.
  • Pay attention to how your body feels during the sauna session. If you feel lightheaded, dizzy, or uncomfortable, you should leave the sauna immediately.
  • After your hot sauna session, allow your body to cool down gradually. Avoid taking a cold shower immediately, as it can shock your system.


Hydration and Other Essential Precautions

Staying Hydrated: Drink plenty of water before and after your sauna session. When sick, the body loses fluids more rapidly, and the high heat of a sauna exacerbates this loss.

Cleanliness: Always sit on a towel to maintain hygiene. Ensure the sauna is clean, as bacteria and viruses can thrive in warm environments.

Nutritional Support: Eating a light meal before entering a sauna can help maintain energy levels. Avoid alcohol, as it can increase the risk of dehydration and dizziness.

Consultation with Healthcare Providers: Before incorporating sauna therapy into your routine while sick, consult with a healthcare provider, especially if you have chronic health conditions or are on medication.


Integrating Sauna Therapy into Your Wellness Routine

sauna when sick benefits

When integrating sauna therapy into your wellness, it's important to understand the best practices and considerations for long-term benefits.

When and How to Incorporate Regular Sauna Sessions

For beginners, start with once or twice a week to see how your body reacts. Gradually, you can increase to 3-4 times a week, as tolerated.

Listen to your body and adjust the frequency based on your personal health and comfort.

Best Time for Sauna Sessions

Consider using the sauna after a workout to aid in muscle recovery and relaxation.

Alternatively, using a sauna in the evening can promote relaxation and improve sleep quality.

Duration and Temperature Control

Initially, limit your sessions to 10-15 minutes. You can extend this up to 20-30 minutes as you become more accustomed, depending on your comfort level.

Adjust the temperature according to your preference and tolerance, keeping within safe limits (150°F to 175°F for traditional saunas).

Sauna and Physical Exercise

Combine sauna sessions with your regular exercise routine for enhanced muscle recovery and detoxification.

Avoid intense physical activity immediately before a sauna session; light stretching or yoga can be more beneficial.

Hydration and Nutrition

Pair sauna use with proper hydration and a balanced diet to replenish lost fluids and nutrients.

Consider integrating electrolytes into your hydration plan, especially after extended sauna sessions.

Complementary Therapies

Incorporate relaxation techniques like meditation or deep breathing exercises during sauna sessions for added mental health benefits.

Explore combining sauna therapy with other wellness practices like massage therapy or aromatherapy for a holistic approach.

Long-term Benefits and Considerations

Regular and consistent use of a sauna can lead to long-term benefits, including improved cardiovascular health, stress reduction, and better sleep patterns.

Develop a consistent schedule for sauna therapy to fully reap these benefits.

Monitoring Health Improvements

Keep a journal or log to track any changes in your health or wellness that may be attributed to sauna use.

Pay attention to improvements in areas such as stress levels, sleep quality, and muscle recovery.

Adjusting Practices as Needed

Be prepared to adjust your sauna routine in response to changes in your health or lifestyle.

Consult with healthcare professionals regularly, especially if you have pre-existing health conditions, to ensure that sauna use remains a safe and beneficial part of your wellness routine.

By thoughtfully integrating sauna therapy into your wellness routine and combining it with other health practices, you can enhance your overall well-being and enjoy its therapeutic benefits. Individual experiences may vary, and it's important to find a balance that works best for your unique health needs.


In Summary

The sauna can provide various benefits when you're sick. The heat and steam can help relieve congestion, ease breathing difficulties, relax muscles, and reduce pain and inflammation associated with colds, flu, and muscle aches.

Saunas can also help strengthen the immune system and speed up recovery time when used appropriately.

When you use a sauna when sick, keeping safety in mind is important. Listen to your body, stay hydrated, and avoid overheating or exceeding recommended time limits. Consult your doctor before using a sauna if you have any underlying health conditions or are on medications.

While saunas shouldn't replace medical treatment, they can be a complementary therapy to help you feel better when sick. Consider integrating sauna sessions into your broader wellness routine for both preventive and therapeutic benefits. 


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