Is It Safe to Use a Sauna When You’re Sick? Benefits, Risks & Expert Advice

When you’re suffering from a cold or flu, it’s natural to look for ways to ease symptoms and feel more comfortable. For many people, a sauna seems like the perfect solution — warmth, relaxation, and steam that may help clear congestion. But is using a sauna when you’re sick actually safe, or could it make things worse?

In this guide, we explore whether sauna use during illness is beneficial or risky, how heat affects your immune system, and when it’s best to avoid the sauna altogether. We’ll also share practical advice so you can make the right decision for your health.

Cold vs Flu: Why the Difference Matters

Before deciding whether to use a sauna, it’s important to understand the difference between a common cold and flu, as the severity of symptoms plays a key role.

  • Common cold: Mild symptoms such as congestion, sore throat, sneezing, and a runny nose

  • Flu: More severe symptoms including high fever, chills, muscle aches, headaches, and extreme fatigue

Sauna use may feel soothing for mild cold symptoms, but it’s generally not recommended when flu symptoms are present.

Potential Benefits of Using a Sauna When You Have a Cold

For mild illnesses without fever, sauna use may offer short-term comfort rather than a cure.

1. May Help Ease Congestion

Warm air and steam can help loosen mucus and temporarily open nasal passages, making breathing feel easier. Some research suggests heat exposure may provide symptom relief for upper respiratory discomfort.
Read more on this topic here.


Promotes Relaxation & Stress Relief

Rest is vital when you’re unwell. A short sauna session can help reduce muscle tension and encourage relaxation, supporting overall recovery.

3. Temporary Immune Support

Sauna heat raises body temperature slightly, mimicking a mild fever response. Some experts believe this may help stimulate immune activity — although evidence remains mixed and benefits are usually short-lived.

For a balanced overview of benefits and risks, see this detailed breakdown:
https://purpleyoga.org/2025/02/15/is-sauna-good-when-youre-sick-understanding-the-benefits-and-risks/

Risks of Using a Sauna While Sick

While saunas can feel comforting, they’re not always safe during illness.

Risk of Dehydration

Sweating heavily while sick can worsen dehydration, especially if you already have a fever, sore throat, or reduced appetite.

Overheating & Dizziness

Your body is already under strain when fighting infection. Sauna heat can increase fatigue, dizziness, and nausea — particularly during flu-like illnesses.

Fever Can Worsen

If you have a high temperature, using a sauna may push your body temperature too high, increasing the risk of fainting or heat exhaustion.

Risk of Spreading Illness

If you’re contagious, public or shared saunas should be avoided to prevent spreading infection to others.

When You Should Avoid the Sauna Completely

You should skip sauna use if you:

  • Have a fever or chills

  • Feel dizzy, weak, or severely fatigued

  • Are experiencing chest congestion or breathing difficulties

  • Have flu, COVID-like symptoms, or a severe infection

If symptoms are mild and limited to congestion or a sore throat, a short, low-temperature sauna session may be acceptable — but only if you feel comfortable and hydrated.

Sauna Safety Tips If You’re Feeling Unwell

If you choose to use a sauna while recovering:

  • Limit sessions to 5–10 minutes

  • Drink plenty of water before and after

  • Avoid very high temperatures

  • Exit immediately if you feel unwell

  • Use your own home sauna rather than public facilities

Choosing the Right Sauna & Accessories for Home Use

Having a sauna at home allows you to control temperature, duration, and hygiene — especially important when you’re not feeling your best.

Explore Pro Line Direct’s range of indoor saunas here:
Indoor Saunas for Home | Infrared & Traditional Saunas UK

To enhance comfort and safety, you can also browse sauna care products and accessories, including thermometers, hygiene solutions, and seating upgrades:
https://prolinedirect.co.uk/product-category/home/sauna/sauna-care-and-accessories/

Final Verdict: Is a Sauna Good When You’re Sick?

Using a sauna when you’re sick is not a one-size-fits-all answer. For mild colds without fever, a brief sauna session may help you relax and temporarily relieve congestion. However, if you’re experiencing flu symptoms, fever, dehydration, or fatigue, sauna use is best avoided.

Listening to your body is key. When in doubt, rest, hydrate, and consult a healthcare professional.

Thinking about adding a sauna to your home?

Explore Pro Line Direct’s premium sauna range and accessories to create a safe, relaxing wellness space tailored to your needs.