A sauna is a practice involving short exposure to high heat, typically ranging from 150°F to 195°F. When illness strikes, many people wonder if this intense heat exposure is safe or if it might speed up recovery. Using a sauna while sick requires balancing the body’s natural response to heat with the additional stress of fighting an infection. This article helps you understand the physiological mechanisms at play and determine if sauna use is appropriate for your current state of health.
The Biological Effects of Sauna Use
Stepping into a sauna initiates physiological responses as the body reacts to the heat. The heat causes blood vessels to expand (vasodilation), which significantly increases blood flow and heart rate, similar to moderate exercise. This enhanced circulation helps deliver oxygen and nutrients throughout the body.
The core body temperature rises temporarily (hyperthermia), mimicking a mild fever. This induced temperature increase is thought to stimulate the immune system by promoting a short-term rise in the production of white blood cells, the body’s primary defense against pathogens. Furthermore, heat stress triggers heat shock proteins (HSPs). HSPs are molecules that help cells cope with stress and play a role in immune signaling. These powerful physiological changes must be considered carefully when the body is already under the strain of an acute illness.
Assessing Risk: When to Absolutely Avoid Sauna Use
The primary concern when combining sauna use with sickness is the potential for overheating and dehydration. If the body is already running a high temperature, the sauna’s heat can dangerously elevate the core temperature further, putting immense stress on the cardiovascular system. It is advised to avoid the sauna if you have a fever, as it can worsen symptoms and create medical complications.
Dehydration is another major risk, as illness often involves fluid loss through fever, vomiting, or diarrhea. The heavy sweating induced by the sauna can lead to severe fluid and electrolyte imbalances, which can cause dizziness, lightheadedness, and even fainting. If you are experiencing severe systemic symptoms like significant fatigue, weakness, or intense dizziness, you should prioritize rest and fluid replacement over heat exposure.
Using a public sauna while ill carries a substantial risk of transmitting contagious viruses to others. When the immune system is already compromised, communal spaces can also expose the sick individual to other germs, potentially worsening or prolonging the illness. For the safety of yourself and others, avoid all public sauna settings until you are fully recovered.
Potential Relief for Mild Symptoms
If you are certain you do not have a fever and your symptoms are limited to a mild cold or minor congestion, a short sauna session might offer temporary comfort. The warm environment, particularly in a steam room or a traditional sauna where water is poured on the rocks, can create a humid atmosphere. This warm, moist air can help temporarily loosen mucus and open up nasal passages, making breathing easier.
The increased blood flow from the heat can also provide temporary relief for the minor muscle aches and pains that sometimes accompany a mild cold. Improved circulation aids in the distribution of immune cells and helps the body’s natural healing process. However, this relief is not a cure and is dependent on the individual’s mild condition.
For mild cases, use the sauna with caution by limiting the session to no more than 15 to 20 minutes and opting for a moderate temperature. Immediate and aggressive rehydration with water or electrolyte-rich drinks is necessary both before and after the session to counteract fluid loss from sweating. If any symptom worsens or you begin to feel unwell, you must exit the sauna immediately.