We’ve all heard the age-old advice: “sweat it out.” Whether it’s from a well-meaning friend or a family member, the notion that a sauna can help speed up recovery from a cold or other illness has been passed down through the generations.
But is there any truth to it? Should you really be heading into a sauna when you’re under the weather, or could it do more harm than good? Let’s chat about it.
Benefits and Risks of Sauna When Sick
First things first, let’s weigh the pros and cons. Saunas offer a unique environment—high heat, often coupled with humidity, which can impact the body in several ways.
But when you’re sick, how does this environment interact with your symptoms?
Potential Benefits
1. Immune System Boost
One of the key potential benefits of sauna use during an illness lies in its ability to possibly enhance immune function.
There’s research conducted by Mayo Clinic Proceedings suggesting that the heat can boost white blood cell production, those little warriors that fight off infections.
More white blood cells could theoretically mean a faster recovery from mild illnesses like the common cold.
2. Respiratory Relief
Have you ever had a stuffy nose and stepped into a warm, steamy bathroom? The relief can be almost instant. A sauna can provide a similar experience.
The moist heat can help loosen mucus, making it easier to breathe and potentially easing that congested feeling in your sinuses.
3. Muscle Relaxation
When you’re sick, body aches can add to the misery. Saunas are well known for their ability to relax muscles and soothe joint pain.
The heat promotes blood flow, which can help ease sore muscles and make you feel more comfortable.
According to a systematic review published on the National Center for Biotechnology Information (NCBI), regular sauna use can significantly relax muscles and improve overall well-being, making it easier for the body to recover from the physical stresses of sickness.
4. Stress Reduction
Being sick is stressful—physically and mentally. Saunas offer a space to unwind, which can lower stress levels.
Lowering stress isn’t just good for your mind; it’s also beneficial for your immune system. Plus, the relaxation might improve your sleep, and we all know how vital sleep is for recovery.
Potential Risks
1. Dehydration
The biggest red flag when considering a sauna while sick is dehydration. Saunas make you sweat—a lot. If you’re already sick, your body might be losing fluids faster than normal.
Adding a sauna session could push you into dehydration territory, leading to dizziness, headaches, and fatigue.
2. Increased Heart Rate
Saunas don’t just heat up the room; they heat up your body too. This increased heat can cause your heart to work overtime, pumping blood to cool you down.
If you’re dealing with a fever or if your illness is already taxing your cardiovascular system, this might be more than your body can handle safely.
3. Prolonging Illness
Got a fever? Then, the sauna might not be a good option for you at all. Saunas can raise your body temperature, and if you’re already running hot, this could worsen your condition.
Fevers are part of your body’s natural defense mechanism, but artificially cranking up your temperature might make things worse, dragging out your recovery time.
4. Weakened Immune Response
While a sauna might boost some immune responses, too much heat can also weaken others.
If you’re dealing with a bacterial infection, for example, the added stress from the heat could make it harder for your body to fight off the illness.
How Saunas Work and Their General Health Benefits
Let’s take a quick pit stop to discuss what saunas do when you’re not sick. The high heat of a sauna, typically ranging between 150°F and 195°F, encourages your body to sweat—a lot.
This process can help with detoxification, improve circulation, and promote relaxation. Regular sauna use is linked to various health benefits, including improved cardiovascular health, lower blood pressure, and better heart function.
All good things, right? But do those benefits still apply when you’re sick?
When to Steer Clear of the Sauna
There are certain times when it’s best to stay away from the sauna, no matter how tempting that warm, cozy heat might sound.
High Fever
If you’ve got a high fever, your body is already struggling to keep your temperature in check. Throwing a sauna into the mix could push your body beyond its limits, leading to complications.
Severe Illness
When dealing with a severe illness, especially one that impacts your heart or lungs, it’s safest to avoid the sauna. The strain it could place on your cardiovascular system isn’t worth the risk.
Gastrointestinal Issues
If you’re experiencing vomiting or diarrhea, dehydration is already a significant concern. The last thing you need is to lose even more fluids in a sauna. It’s best to wait until your symptoms subside before considering a sauna session.
Contagious Illness
Saunas can be social places. If you’ve got something contagious, like the flu, it’s better to stay away from public saunas to avoid spreading your illness to others.
How to Use a Sauna Safely When You’re Sick
If you decide to give the sauna a go, even when you’re feeling under the weather, there are ways to do it more safely.
Stay Hydrated
Hydration is something you need to keep in mind at all times, even after workout. Drink plenty of water before, during, and after your sauna session to replace the fluids you’ll lose through sweating.
Keep It Short
Don’t overdo it. Limit your time in the sauna to around 10-15 minutes. Any longer, and you risk overheating and exacerbating your symptoms.
Listen to Your Body
Pay attention to how you’re feeling. If you start to feel dizzy, lightheaded, or nauseous, it’s time to get out of the sauna immediately. These could be signs that your body isn’t handling the heat well.
Skip It If You Have a Fever
If you’re running a fever, the sauna is a no-go. Wait until your fever has gone down before considering a sauna session.
Consider Lower Heat Options
If possible, use a sauna at a lower temperature or opt for an infrared sauna, which operates at a lower heat but still offers many of the same benefits. This can reduce the strain on your body while still providing some of the potential perks.
So, Should You Go to Sauna When Sick?
The million-dollar question: should you sauna when you’re sick? The answer isn’t a straightforward yes or no—it depends. If your symptoms are mild, like cold or slight congestion, a short, carefully monitored sauna session might offer some relief.
The warmth could help with respiratory issues, and the muscle relaxation might make you feel a bit more human again. However, if your symptoms are more severe—fever, significant dehydration, or anything that impacts your heart or lungs—it’s safer to give the sauna a pass until you’re feeling better.
Your body is already working hard to fight off the illness; adding extra heat and strain could do more harm than good.
Final Thoughts
In the end, the key takeaway is to listen to your body. Saunas have their place in promoting health and wellness, but when you’re sick, it’s important to approach them with caution. If you’re unsure, don’t hesitate to reach out to a healthcare professional.
They can offer advice tailored to your specific situation, ensuring that you recover as quickly and safely as possible. So, while that warm sauna might sound tempting when you’re feeling under the weather, consider all the factors before deciding to sweat it out.
Sometimes, a cozy blanket, a cup of tea, and a good nap might be just what the doctor ordered.
