Can a Sauna Help You Avoid Colds? What the Research Actually Says
Every Fall, the same question comes back: does a sauna actually keep you from getting sick? You'll find plenty of confident answers online. So here's the honest version: what researchers found, what they didn't establish, and how to use that information this winter.
At a Glance
- Fewer colds: one six-month study found fewer colds among regular sauna users.
- Already sick: a randomized trial found breathing hot sauna air didn't improve cold symptoms. You can't sweat out a cold.
- Long-term respiratory risk: a 25-year Finnish study linked frequent sauna bathing with lower pneumonia risk in middle-aged men.
- Cold showers: a cold finish to your shower was linked to fewer sick days off work, but not fewer days of feeling ill.
- The real takeaway: the research points in a promising direction. Regular heat and cold were linked to fewer colds, lower pneumonia risk and fewer sick days. Not a guarantee, but a ritual you’ll enjoy with science that leans your way.
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What the Research Actually Says
A handful of studies provide most of the evidence. Here's what each one found, in plain language, and what it means for you.
1. Regular Sauna Users Caught Fewer Cold
In a six-month study, 25 people used a sauna regularly while 25 did not use one. The sauna group experienced significantly fewer colds. In the final three months, they caught roughly half as many as the group that didn't use a sauna (Ernst et al., 1990).
That is an encouraging result: the difference wasn't just a vague feeling of wellness, but fewer reported colds in the sauna group. The researchers also saw the clearest difference in the final three months, raising an interesting question about whether benefits may become more apparent with regular use over time.
The study was small, so the finding needs to be confirmed in larger trials. It also did not show that sauna made a cold milder or shorter once someone became ill. Still, it offers a promising early signal that regular sauna bathing may help reduce how often some people catch a cold.
What It Means for You
Regular sauna use may do more than help you relax. This small study suggests it could be associated with fewer colds, especially over time. It's not a guarantee, and we need more research, but the result is promising enough to take seriously.
2. A Sauna Won't Sweat Out a Cold You've Already Caught
In a randomized trial in Berlin, 157 people with newly developed colds breathed either hot, dry sauna air or room-temperature air while sitting in a sauna. Overall symptom severity was not significantly different between the groups (Pach et al., 2010).
What It Means for You
If you're already sick, prioritize rest, fluids and sleep. A sauna hasn't been shown to shorten a cold. Skip the session if you have a fever or feel weak, dizzy or unwell.
3. Frequent Sauna Bathing Was Linked to Lower Pneumonia Risk
A Finnish study followed around 2,200 middle-aged men for roughly 25 years. Compared with men who used a sauna once a week or less, those who went two to three times a week had a 31% lower risk of pneumonia, and those who went four or more times had a 44% lower risk, after adjusting for other risk factors (Kunutsor et al., 2017). A separate analysis found a similar pattern for respiratory disease overall, and another found the lowest pneumonia risk among men who were both physically fit and frequent sauna users.
This is a much larger, longer dataset than the small cold study, but it's observational and included only men. It shows an association, not proof that sauna caused the difference. Other lifestyle and health factors may play a role.
What It Means for You
Frequent sauna use was associated with lower long-term pneumonia risk in this group. The findings don't set an ideal schedule, and they don't prove that sauna prevents ordinary colds.
4. A Cold Finish to Your Shower Meant Fewer Sick Days Off Work
In a Dutch trial, 3,018 adults ended their usual warm shower with 30, 60 or 90 seconds of cold water for 30 consecutive days. The cold-shower groups took 29% fewer sick days off work than the control group, but they didn't report fewer days of illness (Buijze et al., 2016).
The trial found no significant difference between the three durations. And because it studied showers, we shouldn't assume the same results apply to cold plunges.
What It Means for You
A cold shower hasn't been shown to stop you catching an infection. This study found fewer sick days off work, not fewer days feeling ill, and it doesn't tell us whether cold plunging has the same effect.
What the Research Doesn't Say
- "Cold plunging prevents illness." The best-known trial measured sick days off work after cold showers, not how often people got ill, and it didn't test plunges.
- "Sweat out a cold." Tested directly, and it didn't improve symptoms.
- "Sauna protects you against flu or COVID." There isn't enough clinical trial evidence to conclude that sauna prevents either.
None of this makes heat and cold less worthwhile. It just means we should value them for what they genuinely offer: a ritual that helps us slow down, feel good and make space for ourselves, with some interesting research still unfolding.
What I Notice When I Use a Sauna Regularly
A Note from Tina
For me, one of the biggest benefits of sauna is how I feel afterward. I feel more relaxed, like I've finally given myself permission to slow down and switch off.
I also notice that breathing can feel easier, especially when my nose feels congested. The warmth, combined with the scent of eucalyptus, makes the experience particularly comforting. I love that feeling of taking a satisfying breath through my nose again.
Of course, feeling less congested isn't the same as proving that a sauna clears the nasal passages or prevents a cold. Eucalyptus creates a cooling sensation that can make airflow feel more open, without necessarily changing how blocked the nose actually is. Research hasn't established that sauna bathing with eucalyptus prevents respiratory infections, either.
Still, these immediate experiences are part of why I keep coming back. I don't need sauna to be a cure for anything to appreciate the relaxation and comfort it brings to my day.
A Practical Winter Routine
The studies looked at different practices over different periods. They don't give us a proven formula for avoiding winter illness, but they help put a sensible routine into perspective.
Heat: Make It a Habit You Enjoy
- Choose days that work for you. Two or three sessions a week is a manageable starting habit. It's a habit goal, not a proven dose for preventing illness.
- Keep sessions comfortable. Don't push for extreme temperatures or stay in longer than feels right.
- Hydrate. Drink water before and after, and leave the sauna if you feel unwell.
- Think consistency, not quick fixes. One session won't prevent an infection or rescue you when symptoms start. More on building the habit in how long before you see results from sauna use.
Cold: Start With What Was Actually Studied
- If you're healthy and comfortable with cold water, try ending your warm shower with 30 seconds of cold. That was the shortest duration tested.
- The trial used a daily cold finish for 30 days. It didn't show that this prevents illness.
- Interested in a cold plunge? Treat it as a separate practice. The trial didn't test immersion, which places greater sudden stress on the body. Our cold plunge temperature guide is a good place to start.
Contrast: Enjoy It for the Ritual
Many people love alternating sauna and cold, with rest between rounds. Treat it as a personal ritual, not a proven cold-prevention method. Stay within your tolerance, take breaks, and stop if you feel dizzy, faint or unwell.
When You're Feeling Unwell
- Fever, flu symptoms, or feeling weak or dizzy: skip heat and cold. Rest, fluids and sleep come first.
- Mild cold symptoms, no fever: sauna hasn't been shown to shorten a cold. Rest usually beats pushing through a session.
- Shared sauna: stay away while you may be contagious.
A Note on Safety
Sauna and cold immersion aren't right for everyone. If you have a heart condition, blood pressure concerns, are pregnant, or have another ongoing health concern, talk with your doctor before starting or changing your heat or cold routine.
Choose a Setup You'll Actually Use
If sauna is already a ritual you enjoy, having one at home makes it far easier to keep up. A 40-minute round trip to the spa rarely survives a dark Tuesday in January.
Picture February. It's 7am, still dark, frost on the grass. You walk twenty steps to your own sauna, it's already warm, and twenty minutes later you step into the cold air feeling more awake than your coffee ever made you. No drive, no booking, no planning your evening around someone else's schedule.
That's the real upgrade. Winter stops being something you get through and becomes the season you look forward to, because the ritual is already built into your day.
Where to Start
| If You Want | Start With | From | Why It Fits |
|---|---|---|---|
| A compact cold ritual | Revive Inflatable Barrel Cold Plunge | $2,999 | Sets up in about 15 minutes and fits a balcony or garage. For anyone who already loves cold water. |
| Heat and cold together | Revive 2-Person Sauna & Inflatable Barrel Bundle | $8,998 | One coordinated setup, so your whole ritual happens at home. |
| A traditional outdoor sauna | SaunaLife Model E8 Barrel Sauna | $5,990 | A six-person barrel with a 6'5" interior you can stand in. Room for the whole household to build the habit. |
| Year-round cold water | Revive Luxury Cold Plunge | $9,999 | Built-in cooling and heating, so it holds temperature through winter. |
| An indoor option | Finnmark FD-1 Infrared Sauna | $4,695 | A one-person sauna for homes without a yard. |
Planning for This Winter?
Have Your Sauna Ready by the Holidays
Space, site prep, delivery access and electrical work all shape your timeline. A free 15-minute consultation helps you choose the right setup and plan the install.
Book Your Free ConsultationFrequently Asked Questions
Can a sauna help prevent colds?
One small study found fewer colds among regular sauna users over six months. It's an interesting result, but the evidence is too limited to say sauna reliably prevents colds.
Should I use a sauna when I have a cold?
A sauna hasn't been shown to shorten a cold. Skip it if you have a fever or feel weak, dizzy or unwell. Rest is usually a better choice than pushing through a session.
How often should I use a sauna in winter?
There's no proven schedule for preventing illness. Two or three sessions a week is a manageable habit for many people, but it isn't a medical prescription.
Does cold plunging boost immunity?
The best-known trial studied cold showers, not plunges. Participants took fewer sick days off work, but they didn't report fewer days of illness.
Does sauna protect against flu or COVID?
There isn't enough clinical trial evidence to conclude that sauna prevents flu or COVID. Treat it as a wellness practice, not protection against a specific infection.
Is infrared as effective as a traditional sauna for preventing colds?
We don't know. The studies here used traditional Finnish saunas, so they don't establish that infrared has the same effects.
Continue Reading
Sources & Further Reading
- Ernst E, Pecho E, Wirz P, Saradeth T. Regular sauna bathing and the incidence of common colds. Ann Med. 1990;22(4):225–227.
- Pach D, Knöchel B, Lüdtke R, et al. Visiting a sauna: does inhaling hot dry air reduce common cold symptoms? A randomised controlled trial. Med J Aust. 2010;193(11–12):730–734.
- Kunutsor SK, Laukkanen T, Laukkanen JA. Frequent sauna bathing may reduce the risk of pneumonia in middle-aged Caucasian men: the KIHD prospective cohort study. Respir Med. 2017;132:161–163.
- Kunutsor SK, Laukkanen T, Laukkanen JA. Sauna bathing reduces the risk of respiratory diseases: a long-term prospective cohort study. Eur J Epidemiol. 2017;32(12):1107–1111. A separate analysis covering COPD, asthma and pneumonia together.
- Kunutsor SK, Laukkanen JA. High fitness levels, frequent sauna bathing and risk of pneumonia in a cohort study. 2021.
- Buijze GA, Sierevelt IN, van der Heijden BCJM, et al. The effect of cold showering on health and work: a randomized controlled trial. PLOS ONE. 2016;11(9):e0161749.
About the Author
Tina Marolt is the founder of Marterra Elements and a former professional footballer who played for the Slovenian national team. Her years of using heat and cold in athletic recovery shape her perspective on the ritual. She is not a medical professional, and the research here is reported as published, not interpreted clinically.
Marterra Elements sells the sauna and cold plunge products linked in this article. This article is for general information and isn't medical advice. Talk to your doctor before starting sauna or cold exposure if you have a heart condition, blood pressure concerns, are pregnant, or have another ongoing health concern.