A sauna is a small room or building designed for heat sessions, typically reaching temperatures between 150-195°F (65-90°C). Saunas have a long history, used for thousands of years for relaxation and wellness. This article explores whether saunas can offer benefits when experiencing sickness, such as common colds.
Body’s Response to Sauna Heat
Entering a sauna triggers several physiological changes in response to elevated temperatures. Skin temperature can rise to approximately 104°F (40°C), increasing core body temperature. This rise triggers a protective response known as heat stress.
Heat causes blood vessels near the skin to widen (vasodilation), increasing blood flow. Heart rate also increases, similar to low to moderate exercise, often reaching 100-150 beats per minute. Profuse sweating occurs as the body attempts to cool itself, with individuals potentially losing about a pint of sweat. In wet saunas, steam provides humidity that affects respiratory passages.
Potential Relief for Sickness Symptoms
The warm, humid environment, particularly in steam saunas, helps loosen mucus in the airways, making it easier to expel. This can alleviate nasal and sinus congestion by hydrating and decreasing mucus viscosity, improving mucociliary clearance. Heat also promotes vasodilation, which can reduce inflammation and improve oxygenation in nasal passages.
Increased circulation, a result of elevated heart rate and vasodilation, can help reduce muscle soreness and improve joint movement, easing aches and stiffness associated with colds or flu. The calming environment may promote relaxation and reduce stress, indirectly supporting the body’s recovery process.
While sweating is a significant response, the notion of “sweating out toxins” is not fully supported by scientific research. The body’s primary detoxification organs, such as the kidneys and liver, are responsible for removing toxins. However, some research suggests induced sweating may aid in the release of certain heavy metals and compounds.
Crucial Safety and Contraindications
Using a sauna when unwell requires careful consideration due to potential risks. It is generally not advisable to use a sauna with a fever, as it can further elevate body temperature and exacerbate symptoms. The body is already working to regulate its temperature, and additional heat stress can be dangerous.
Dehydration is a significant risk, as illness depletes fluids and heavy sweating intensifies fluid loss. This can lead to dizziness, headaches, and worsening symptoms. Individuals should drink plenty of water before and after a sauna session to replenish fluids.
Sauna use is contraindicated for individuals with severe illnesses or unstable heart conditions, including unstable angina pectoris, recent heart attack (within two weeks), or severe aortic stenosis. Those with uncontrolled hypertension or decompensated heart failure should also avoid saunas. Certain medications, such as diuretics, barbiturates, beta-blockers, and some antihistamines, can impair the body’s natural heat loss mechanisms or increase susceptibility to heat-related issues.
Always consult a doctor before using a sauna, especially when unwell or with pre-existing medical conditions. If using a sauna with mild cold symptoms, limit sessions to 10-15 minutes at moderate temperatures. Listen to your body and exit immediately if discomfort or worsening symptoms occur.