Sauna for a cold – does it help or harm?

For hundreds of years, sauna bathing has been part of wellness practices. In various cultures, it functions as a permanent component of health rituals and ways of caring for the body. Exposure to heat attracts attention due to the clear physiological reactions that can be easily observed during a session. Over time, scientists have described how the body adapts to repetitive thermal stimuli and what benefits this can bring.

1. Proper sauna use
2. What not to do?
3. Preparing for the sauna
4. Sauna for colds

Proper sauna use

Regular sauna use usually means 2-4 sessions per week, depending on tolerance and physical condition.

In practice, it starts with washing the body and drying the skin. Dry skin heats up evenly and does not raise the humidity in the cabin excessively. The first session usually lasts about 8 minutes. After leaving, you need to cool your body down with a cold shower or a short dip in cool water. Start with your feet and move upwards so that your blood vessels do not react too violently. This is followed by a rest at room temperature for at least 10 minutes.

Only then does the second session begin, often slightly longer, lasting about 10-12 minutes. In a Finnish sauna, you can pour water on the stones, but in very small portions (30-50 ml), as too much water raises the breathing temperature too quickly. During breaks, drink water in small sips. The entire cycle usually consists of 2-3 sessions, after the last session, cool the body again and rest for 15-20 minutes.

What not to do?

Do not enter the sauna after drinking alcohol, after a heavy meal or if you feel weak. You should also avoid standing up quickly from the bench, as this may cause dizziness. It is a good idea to sit on a towel to limit skin contact with the hot wood. Breathe calmly and rather shallowly, as deep breaths can irritate the heated airways.

Preparing for the sauna

Before starting regular sauna sessions, it is worth checking certain health indicators, especially blood pressure, as large temperature fluctuations can lower or raise it in a short period of time.

Possible tests

For people with chronic diseases, it is also a good idea to perform a resting ECG (electrocardiography) to assess the heart rhythm and rule out conduction disorders, which may intensify when the body is heated. It is helpful to check electrolyte levels, especially sodium and potassium, as intense sweating increases their loss.

"Scientific research shows that saunas can have a strong effect on prolactin. The effect of using a sauna is probably temporary, but women should be careful about long-term and excessive use of saunas due to endocrine disorders." Maciej Sulikowski - SFD Expert

Contraindications

Active infections accompanied by fever are a contraindication for using the sauna, as high temperatures put additional strain on the circulatory system. Saunas are also not recommended for uncompensated heart diseases, such as severe heart failure, advanced arrhythmias, or recent heart attacks. People with vascular diseases, such as cerebral atherosclerosis, should be particularly cautious, as rapid temperature changes can disrupt blood flow.

Contraindications also apply to dehydration, untreated hyperthyroidism and severe anaemia, which hinder the body's normal response to overheating. People with skin conditions such as active psoriasis or atopic dermatitis should exercise caution when using a sauna, as high temperatures and dry air can exacerbate irritation. Pregnant women should also avoid saunas, especially in the first trimester, when overheating can be detrimental to the developing foetus.

Temperature ranges in different types of saunas

Sauna for colds

It is difficult to say unequivocally whether a sauna helps or harms colds. Scientific literature describes how high temperatures can weaken enveloped viruses (viruses with a lipid outer layer) and facilitate mucociliary clearance (the movement of cilia that move mucus containing microorganisms), as well as stimulate basic innate immune mechanisms (so-called first-line responses).

Studies on saunas have noted that people who use them regularly reported fewer episodes of respiratory infections, and this trend was mainly seen in cultures where sauna bathing is a regular part of the lifestyle. In texts describing so-called hardening, it was noted that frequent heat stimuli can improve the body's tolerance to temperature fluctuations.

Sources:

• Ernst, E., Pecho, E., Wirz, P., & Saradeth, T. (1990). Regular sauna bathing and the incidence of common colds. Annals of medicine, 22(4), 225–227. https://doi.org/10.3109/07853899009148930
• Kunutsor, S. K., Laukkanen, T., & Laukkanen, J. A. (2017). Sauna bathing reduces the risk of respiratory diseases: a long-term prospective cohort study. European journal of epidemiology, 32(12), 1107–1111. https://doi.org/10.1007/s10654-017-0311-6
• Laukkanen, J. A., Laukkanen, T., & Kunutsor, S. K. (2018). Cardiovascular and Other Health Benefits of Sauna Bathing: A Review of the Evidence. Mayo Clinic proceedings, 93(8), 1111–1121. https://doi.org/10.1016/j.mayocp.2018.04.008
• Pach, D., Knöchel, B., Lüdtke, R., Wruck, K., Willich, S. N., & Witt, C. M. (2010). Visiting a sauna: does inhaling hot dry air reduce common cold symptoms? A randomised controlled trial. The Medical journal of Australia, 193(11-12), 730–734. https://doi.org/10.5694/j.1326-5377.2010.tb04127.x