Should you use a sauna when sick? Most health sources say no if you have a fever, the flu or feel generally unwell. The Finnish Sauna Society, quoted by the North American Sauna Society, says people running a fever should avoid the sauna completely, and Healthline’s sauna guide says not to use a sauna if you are ill. With a mild head cold and no fever, opinions differ, and some sauna makers say a short, moderate session may feel soothing. Because illness and heat both raise the risk of dehydration, the safe move is to skip it when in doubt and ask your doctor, especially if you have a health condition or take medication.
This article is general information, not medical advice. Here is what the sources say, how to think about a sauna with a cold, and how to ease back in after you recover.
Sauna when sick: what health sources say
| Source | Guidance |
|---|---|
| Finnish Sauna Society (via North American Sauna Society) | People running a fever or with inflammatory diseases or injuries should avoid the sauna completely. Anyone with a contagious disease should bathe only in their own sauna. |
| Healthline, how to use a sauna | Do not use a sauna if you are ill. Exit if you feel dizzy or ill. |
| Cleveland Clinic | Dehydration is one of the biggest sauna risks. Check with a provider before use if you take medication or have certain heart conditions. |
| WebMD | Avoid the sauna if you are dehydrated; do not stay if you feel dizzy, overheated or dehydrated. |
| Plunge (sauna maker) | Never use the sauna with a fever; avoid it with the flu. With a cold and no fever, suggests a moderate session, but not if you have chronic health conditions or are pregnant. |
The common thread: fever is a clear stop, and how you feel matters more than any routine.
Sauna and fever: why it is a hard no
A sauna raises your body temperature on purpose. A fever already does that, and illness often comes with poor appetite and less fluid intake. Plunge says both colds and saunas cause dehydration and advises taking your temperature before a session, stating you should never use the sauna if you have a fever. The Finnish Sauna Society says the same. If your thermometer shows a fever, rest and fluids come first.
Signs of dehydration listed by WebMD include thirst, dry or sticky mouth, not peeing much, dark yellow pee, dry and cool skin, headache, muscle cramps and confusion. If you notice these, stay out of the heat.
Sauna with a cold: the gray area
A stuffy nose with no fever is where advice splits. Plunge, which sells home saunas, says warm air may give temporary relief from cold symptoms and suggests 15 to 20 minutes at a moderate 140 to 160°F in a traditional sauna. Healthline takes a stricter line and says not to use a sauna if you are ill. These are claims and recommendations from the sources, not proof that a sauna treats a cold.
If you are an otherwise healthy adult, have no fever, and your doctor has no concerns, a cautious approach looks like this:
- Check your temperature first. Any fever means no sauna.
- Drink water before and after. Healthline suggests at least one full glass of water before and after a session.
- Go cooler and shorter than usual. Sit on a lower bench, where it is cooler, and stop early.
- Skip alcohol. Cleveland Clinic, WebMD and Healthline all warn against drinking alcohol around sauna use.
- Leave at the first sign of trouble. Cleveland Clinic says to exit and seek help if you feel unwell, dizzy, weak or short of breath.
- Do not use it alone. WebMD advises letting someone know when you are in the sauna.
Cold medicines deserve a mention. Cleveland Clinic lists taking medication as a reason to check with your provider before sauna use, so ask your pharmacist or doctor about anything you are taking.
Can a sauna help you avoid colds?
Cleveland Clinic notes research suggesting saunas may help prevent the common cold and other viral infections, then quotes its physician that further research is needed. The North American Sauna Society cites Finnish and German studies on regular bathing and fewer colds. Treat this as a possible benefit of regular use when you are healthy, not a reason to sweat out an illness.
Who should skip the sauna when sick
Some people should not use a sauna during an illness without medical advice, even with mild symptoms:
- Anyone with heart disease, high or low blood pressure, or a recent heart attack or stroke (Cleveland Clinic, WebMD)
- People who are pregnant or trying to get pregnant (Cleveland Clinic, Plunge)
- Adults over 65 and children (Cleveland Clinic, WebMD)
- People with seizure disorders (WebMD)
- Anyone with the flu (Plunge) or signs of dehydration (WebMD)
Sharing a sauna while sick
The Finnish Sauna Society’s guidance is clear: anyone with a contagious disease should bathe only in their own sauna. Plunge also recommends avoiding communal saunas when sick. That rules out the gym or spa sauna. At home, sit on your own towel, wipe benches and door handles after use, and keep family sessions separate until you are well.
A home sauna makes that easier. A one person infrared cabin such as the Low EMF one person hemlock infrared sauna ($1,966.99, listed range 25 to 65°C) or the Vanity Art VAS01 extendable infrared sauna ($4,494.80, listed 68 to 149°F) runs cooler than a traditional sauna, which Cleveland Clinic puts at 150 to 195°F. Families who want a traditional sauna often look at barrel models like the Dundalk CT Harmony 4 person barrel sauna ($5,555.16, Eastern White Cedar) or the outdoor double red cedar infrared sauna ($3,309.99, listed 20 to 60°C).
Returning to the sauna after being sick
Once you are fever free and eating and drinking normally, ease back in:
- Start short. WebMD suggests newcomers begin with about 5 to 10 minutes; treat your first sessions after illness the same way.
- Use a lower bench or lower setting for the first few sessions.
- Rehydrate well before and after.
- Cool down gradually. Healthline notes a cold plunge right after the sauna may not suit everyone and that letting your temperature come down slowly can help avoid dizziness.
- Build back up to your normal routine over several sessions.
Our how to use a sauna guide covers bench levels and cool downs, and how long to stay in an infrared sauna lists session times from the manuals. If you train, see sauna before or after a workout.
Frequently asked questions
Is it OK to use a sauna with a cold?
Sources disagree. Healthline says not to use a sauna if you are ill. Plunge says a moderate session may ease symptoms if you have no fever. When in doubt, skip it and ask your doctor.
Can you sauna with a fever?
No. The Finnish Sauna Society and Plunge both say to avoid the sauna completely when running a fever.
Can you sweat out a cold in a sauna?
There is no good evidence that sweating cures a cold. Any relief is temporary, and sweating adds to fluid loss while you are sick.
Is a steam room better than a sauna when sick?
The same cautions apply. Healthline notes you can become dehydrated in a steam room even though your skin stays wet.
Talk to us about home saunas
Browse saunas from Dundalk LeisureCraft and more, or read our home sauna buying guide. Orders of $999 or more ship free by freight, and smaller orders ship for a flat $200. Questions? Call 866-777-2590, Monday to Friday, 9AM to 6PM PST. Please check with your doctor before using a sauna, especially when you are unwell.
Sources: North American Sauna Society, Health; Healthline, How to Use a Sauna; Cleveland Clinic, The Benefits of a Sauna; WebMD, Saunas and Your Health; Plunge, Does Sauna Help When Sick?.
