When you’re fighting a cold or flu, taking a sauna or steam bath may sound relaxing-but is it safe? In most cases, a sauna or steam room when sick will temporarily relieve congestion, sore throat and muscle aches.
However, if you have a fever, dehydration or severe flu symptoms, heat exposure may make you feel worse. The key is understanding your symptoms and making smart decisions when it comes to the use of dry heat versus moist heat.
This is the ultimate guide that breaks down everything you need to know about using a sauna or steam room when sick – including safety precautions, insights from experts and when heat therapy should be avoided altogether.
Disclaimer: The information contained in this article is for educational and informational purposes only, and is not intended as medical advice. Always consult with a qualified healthcare professional or your doctor before trying new treatments, especially when ill, pregnant or dealing with underlying health conditions. Listen to your body, if you are feeling dizzy, nausea, or unwell, get out of the sauna or steam room.
Key Takeaways
- Listen to Your Body: Never go to a sauna or steam room if you have a fever as increasing your core body temperature further may cause dehydration and serious health risks.
- Steam for Congestion: It is generally better to have a steam room when it comes to breaking up mucus and relieving sinus pressure that comes with colds and coughs.
- Sauna for Body Aches: If you are using a dry sauna to relieve muscle aches that are common with the flu, beware of dehydration.
- Hydration is Non-Negotiable: You need to drink plenty of water for hydration before, during and after your session to replace the fluids that you have lost.
Sauna vs. Steam Room: What Is The Difference?
Before going any further as to which is better for your illness, it’s important to know the mechanics of each environment. When people ask, “is sauna or steam room better when sick” they are usually comparing two very different types of heat therapy.
The Dry Heat of a Sauna
A traditional Finnish sauna is dry-heat, generally in the range from 150° F to 195°F. The humidity is very low (normally less than 20%). This high, dry heat makes the body sweat profusely. If you are arguing over a sauna or steam room for flu symptoms I know that the dry heat can be suffocating if your sinuses are already dried up, but it’s great for relaxing into aching muscles.
The Wet Heat of a Steam Room
A steam room is a lower temperature, typically between 110°F to 120°F, however, 100% humidity. The moist air is produced by a generator that boils water. Many users asking is steam sauna good for cold symptoms prefer this environment, because the warm moist air will help hydrate the mucous membranes, making the phlegm looser and making it easier to breathe.
Is Steam Room Good For a Cold and Cough?
If you are struggling with an upper respiratory infection then at some point you have wondered, “is steam room good for a cold and cough?” The answer is a resounding yes as long as you do not have a fever.
The warm, moist air works the same way as a humidifier or a steam inhalation treatment. Here is how a steam room if you are sick with a cold can help:
- Loosens Mucus: The high humidity helps to thin out the mucus in your throat and lungs, making it easier to get rid of.
- Clears Sinuses: The steam will penetrate the nasal passages, providing relief to the sinus pressure and helping clear the blockages.
- Soothes the Throat: Although dry air causes irritation in a sore throat, moist steam is soothing (unless the heat is too high).
Many people on forums such as Reddit arguing “sauna or steam room for cold Reddit” threads often argue for the steam room simply because it is easier to breathe in a humid environment rather than a dry one if you have a compromised respiratory system.
Sauna or Steam Room for Flu, What’s Best?
When the flu comes along, it brings with it body aches and fatigue. So, who is the winner in the sauna or steam room for flu fight?
The main advantage of sauna for sickness, flu, is the relief of muscles. The high heat in the body causes blood to flow to the skin and muscles, which may relieve the body aches often associated with the flu. Some studies have even suggested that the fake fever which the sauna causes might stimulate the production of white blood cells, which could boost the immune system.
However, the question remains; sauna good for cold and cough or the flu?
While this may assist with aches, the dry sauna or steam room when sick comparison may tend towards steam for respiratory symptoms. Dry heat can dehydrate you at a faster rate, which is dangerous when you are already struggling with an illness.
Important Warning: If you have the flu, and the fever, avoid both. Overheating a body that is already fighting with a fever can cause heat exhaustion or heat stroke.
Sauna or Steam Room for Sore Throat
A sore throat can make swallowing painful and talking difficult. When considering a sauna or steam room for sore throat relief, the steam room is generally the superior choice.
Dry heat in the form of a sauna may actually worsen an already inflamed throat by drying out the mucous membranes further. Conversely, the steam room helps to create moisture that can lubricate the throat and help relieve the scratchiness temporarily.
If you are trying to choose “is it better to sauna or steam room when sick” just based on the comfort of your throat, choose the steam room. Just make sure you are breathing in through your nose because it filters the airflow a little to your throat.
The “Neck Check” Rule When to Go and When to Skip
When in the midst of a debate on the topic of “is the sauna or steam room good when your sick,” medical professionals often make reference to the “Neck Check.”
- Above the Neck (Go Easy): If symptoms are “above the neck” – such as runny nose, sneezing, minor sore throat – you can probably go for a steam room or a mild sauna visit. In this case, a question of “what’s better when you’re sick sauna or steam room” usually leads towards the steam room for its decongestant properties.
- Below the Neck (Skip It): If you have chest congestion, upset stomach, body aches or fever skip the heat therapy. These are the systemic symptoms which indicate your body is in need of rest, not stress.
Does Sauna and Steam Room Help a Cold? (The Scientific Perspective)
The question of many users: does sauna and steam room help with a cold” after all, cure the illness? It is important to establish expectations: Heat therapy is symptomatic treatment, not the virus itself.
However, preventative benefits have been proven. A study published in the Journal of Human Kinetics suggested that regular sauna bathing may decrease the cold incidence. But once you have the cold, then the sauna or steam room is only for symptom treatment, or in this case, congestion and relaxation.
Sauna or Steam Room First? Optimizing Your Session
If you are lucky enough to be able to use both, you may be wondering, sauna or steam room first?
Generally speaking, the best course of action is to begin with the sauna. The dry heat helps to open your pores up and helps to initiate the sweating process. Following this with the steam room can then have a softening effect on the skin and a hydrating effect on the mucous membranes.
However, if you are feeling weak, just stick to one session. Do not overexert yourself.
Comparison Table: Sauna vs. Steam Room When Sick
To help you decide “what is better for a cold steam or sauna,” use this quick reference chart:
Comparison Table
| Feature | Dry Sauna | Steam Room |
|---|---|---|
| Best For | Muscle aches, relaxation, “sweating it out” | Congestion, sinus pressure, cough, sore throat |
| Heat Type | Dry (Low Humidity) | Moist (100% Humidity) |
| Breathing | Can be difficult if sinuses are dry | Easier; opens airways |
| Hydration Risk | High risk of dehydration | Moderate risk (sweating is less visible but occurs) |
| Verdict for Cold | Good for body aches | Better for respiratory symptoms |
| Verdict for Flu | Risky if fever is present | Risky if fever is present |
Real World Opinions Sauna or Steam Room When Sick Reddit Discussions
It is always helpful to see what other people are saying. In various sauna or steam room when sick Reddit threads, the consensus all too often reflects medical advice.
A common theme posted by many users on sauna or steam room for cold Reddit discussions is that, while the sauna feels good for aches, it makes them feel drained when they are done. In contrast, the steam room when sick threads are often to call attention to the immediate relief of being able to breathe clearly again.
One user wrote: “I tried a sauna when sick with flu thinking I’d sweat it out, but I just got dizzy.” “Next time I had a cold, I sat in the steam room for 10 minutes and I was able to finally breathe through my nose.”
Safety Tips for Using Heat Therapy with Illness
If you have decided that it’s safe to go into a steam room or sauna while you’re sick, follow these strict guidelines to make sure you don’t make things worse:
- Hydrate: Drink a full glass of water before entering into and one immediately after.
- Limit Time: Keep your session short – no more than 10 to 15 minutes. Your body is weak enough already, don’t overdo it.
- Cool Down Slowly: Don’t take a cold dive or ice bath. The shock can be too much to take on a sick body. Allow your body temperature to slow back down to normal.
- Shower After: This washes away the sweat and toxins and prevents you from getting chilled when you leave the warm environment.
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FAQs
Is sauna or steam room good with sickness?
Yes, but with conditions. It is good for the symptoms (congested, aching) but bad if you have a fever and are dehydrated. The steam room or sauna when you are sick Choice should be made depending on whether you need moisture (steam) or dry heat (sauna).
Is it better to go to the sauna or steam room when sick with a cough?
For a cough, a steam room is usually better. The moisture helps to soothe the airways. Asking “is steam room good for a cold and cough” usually results in a “yes” as dry heat can worsen a cough.
Can I use a sauna or steam room if I am ill with a fever?
No. If you have a fever, do not go to the sauna or steam room. You run the risk of elevating your core temperature to dangerous levels.
What is better for cold – steam or sauna?
Generally, steam is better for a cold because of the humid air for congestion. However, when it comes to muscle aches, it is better to take a sauna.
Does sauna and steam room help to get rid of cold faster?
While it may not “cure” the cold instantly, it may help to relieve symptoms such as congestion, which may help you get some rest, which in turn may help you get better faster.
Final Thoughts
Navigating the decision of a sauna or steam room when sick doesn’t have to be complicated. While neither is a magic cure, the right choice can provide much needed relief from the misery of cold and flu symptoms.
Remember the golden rule – if you have a fever or feel weak, skip the heat entirely. However, if it’s a stubborn cold it could be just what your body needs to breathe freely again: a steam session.
Stay hydrated, listen to your body, and rest more than anything else – your health is more important than a sweat session!
