A sauna won’t cure a cold, but warm air can make a blocked nose feel easier for a while. If you have a fever, feel unwell or have chest symptoms, skip the sauna and rest.
Can a sauna help when you have a cold?
Warm, humid air can loosen mucus and make breathing through your nose feel easier, much like a hot shower. Many people also find a sauna relaxing when they’re run down. But there’s no good evidence that a sauna shortens a cold or kills the virus.
When to skip the sauna
- You have a temperature or fever.
- You feel dizzy, weak or dehydrated.
- You have a chest infection, a bad cough or shortness of breath.
- You share the sauna with others and could pass the cold on.
Do regular sauna users get fewer colds?
Some studies suggest people who use a sauna regularly may get fewer colds, but the research is small and regular sauna users often have other healthy habits too. Treat it as a nice bonus, not a treatment.
If you do use it
Keep it short (5–10 minutes), at a lower temperature, drink plenty of water and get out if you feel worse. Read our sauna temperature guide for sensible settings. If symptoms last more than ten days or get worse, see your GP or pharmacist.
Sauna at home
A home sauna means you can use it on your own terms, without passing a cold around a gym. See our barrel saunas and infrared saunas.
For general cold and flu advice, see the HSE.
Frequently asked questions
Should I use a sauna with a cold?
Only if you feel well enough and have no fever. Keep it short and drink water. If in doubt, rest instead.
Is a sauna good for a blocked nose?
Warm, humid air can make a stuffy nose feel easier for a while, much like a steamy shower.
Can a sauna kill a cold virus?
No. Your body temperature in a sauna does not get high enough to kill a cold virus.
Is a sauna or steam room better for a cold?
A steam room has more humidity, which some people find easier on a blocked nose. Neither will cure a cold.
Your own sauna, ready when you are
Barrel, cabin and infrared saunas with delivery across Ireland.
