Health questions: is a sauna good for a cold? What the science says

Is a sauna beneficial for a cold? If you're already afflicted with a cold, scientific evidence suggests that a sauna may not be of much assistance. A 2010 study conducted in Australia examined the assertion that 'saunas help cure colds'. The results of this controlled trial indicated that inhaling hot steam in a sauna does not significantly alleviate the symptoms of a common cold. You might assume that a burst of hot steam would mitigate the symptoms of a common cold, but any relief experienced would be temporary at best.

The study involved 157 participants suffering from a cold, and those who inhaled hot air in the sauna did not exhibit a significant difference in the severity of their symptoms compared to participants who inhaled room temperature air in the same environment. A 2017 analysis of six trials corroborated these findings, concluding that exposure to heated, humid air neither harms nor benefits individuals suffering from a common cold.

Folk theories suggest that steam loosens mucus, opens nasal passages, and reduces mucosal inflammation, but these claims remain unproven. There's also no evidence to suggest that heat inhibits the replication of cold viruses. Some participants from the Australian trial reported a pleasant warming sensation in the face, as well as diminished headache symptoms, after their sauna experience. However, these moments of relief are fleeting and do not directly combat the root cause of your cold: viruses. The comfort experienced in a sauna can be likened to the comfort felt after a warm shower – they do not alter the course or duration of your illness. The long-held belief that you can 'sweat out a cold' is scientifically unfounded. Extended exposure to high temperatures in saunas can lead to dehydration, which can exacerbate existing cold symptoms. The best course of action to combat a cold is to stay hydrated by drinking plenty of water. Attempting to recover from a cold in a shared space like a sauna puts you at risk of becoming even more ill, and potentially infecting other sauna users. However, studies suggest that regular sauna baths may help prevent colds and other respiratory conditions. A 2017 study found a correlation between frequent sauna use and a reduced risk of acute and chronic respiratory conditions. This echoed a study from 1990 that found fewer instances of common cold in a group that had regular saunas over six months compared to a group that did not. Saunas may provide a warm escape and temporary respite from common cold symptoms. But the best source of warmth when battling the common cold might be a cosy blanket and a warm cup of tea. If your cold symptoms worsen, it's time to consult a trusted healthcare professional.