A sauna is a heated room, typically operating at temperatures between 150 to 195 degrees Fahrenheit, designed for relaxation and to induce perspiration. These environments, which can use dry heat or steam, promote sweating and help loosen muscles and calm the mind. Whether to use a sauna when feeling unwell depends significantly on the specific illness and its severity.
Why Sauna Use Can Be Risky When Sick
Using a sauna while sick carries several risks, as the body is already under strain fighting an infection. Sweating can exacerbate fluid loss, a concern if experiencing fever, vomiting, or diarrhea. This increased perspiration can lead to dehydration, causing dizziness or fatigue and worsening existing symptoms. When the body is already working hard to regulate its temperature due to illness, adding the external heat of a sauna can overwhelm its systems.
The heat in a sauna increases heart rate and places additional stress on the cardiovascular system. This can be dangerous when the body is already fighting an infection, potentially leading to discomfort or aggravating pre-existing conditions like heart disease. Saunas also elevate body temperature, which can worsen a fever and increase the risk of overheating or heatstroke. The body’s resources are already directed towards fighting illness, and the added stress from sauna heat may divert energy, hindering recovery and weakening the immune response.
When Sauna Might Offer Relief for Mild Symptoms
For individuals experiencing only very mild, non-febrile symptoms, a sauna might provide temporary comfort. The warm, moist air can help loosen mucus and clear nasal passages, offering relief from congestion associated with a common cold. The warmth can also provide temporary relief for mild muscle aches, similar to a warm bath. The quiet and warmth of a sauna can promote relaxation, which may contribute to overall well-being during a mild illness.
These are temporary comforts and not a cure for illness. Sauna use is only considered for specific, mild symptoms and should be avoided if conditions are more severe. This approach should not replace medical care or other established recovery methods like rest and hydration.
Key Considerations Before Entering a Sauna
Before considering sauna use, assess one’s current health condition carefully. A fever is a strict contraindication, as the heat can further elevate body temperature and increase the risk of complications like dehydration or heatstroke. Sauna use should also be avoided with severe symptoms such as extreme fatigue, dizziness, nausea, or a productive cough, as these indicate a more serious illness where the body is already significantly compromised. Checking hydration levels is also important, as saunas induce significant sweating, and entering one while already dehydrated can be dangerous.
The type of illness plays a significant role in the decision to use a sauna. While limited use might be considered for very mild viral colds without fever, it is strongly discouraged for more serious infections like the flu, bronchitis, or bacterial infections. Individuals with pre-existing medical conditions, such as heart problems, low blood pressure, or diabetes, or those on medications that affect hydration or heart rate, should consult a healthcare provider before considering sauna use. These conditions can make a person more susceptible to adverse effects from heat exposure.
Sauna Safety Guidelines for Illness
For those who decide to use a sauna with very mild symptoms, adhere to safety guidelines. Maintain adequate hydration by drinking plenty of water before, during, and after a session to replenish fluids lost through sweating. Sessions should be kept short, no longer than 10-15 minutes, and at lower temperatures than usual (100-120°F / 37-49°C) to avoid overstressing the body. Listen to the body and exit the sauna immediately if any dizziness, nausea, or discomfort occurs.
Alcohol consumption should be strictly avoided before or during a sauna session, as it can further increase dehydration and cardiovascular strain. Having someone nearby can provide an added layer of safety in case of unexpected complications. Practice good hygiene in public saunas, such as using a towel to sit on and avoiding use if contagious, to prevent the spread of germs to others.