What home remedies go well with a sauna when you have a mild cold?

Before or after your sauna session, we recommend: Herbal tea with ginger, thyme, or elderberry A foot bath to prepare Inhalation with essential oils Plenty of rest and warm blankets after the sauna

Sauna when you have a cold

Q: Can I go to the sauna if I have a slight cold?

Maybe. If you only have a slight sore throat or feel a little chilly but are otherwise fit, a short, mild sauna session can help support your immune system. Pay attention to your body and take it slowly.

Q: What happens if I go to the sauna with a fever?

You should definitely avoid this. When you have a fever, your body is working overtime. The heat in the sauna can overload your circulation and weaken your immune system, and in the worst case, it can make your illness worse.

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Sauna when you have a cold – is sweating allowed? Or better not?

A look at steam, scents, and the right timing for coughs, colds, and other ailments.

When your nose is running, your voice is hoarse, and your body craves warmth, the thought of a sauna seems more tempting than ever. But is this hot pleasure really a good idea when you have a cold? We believe that a sauna session can work wonders—if you know when, how, and why. What many people don't know is that cold viruses cannot simply be sweated out. On the contrary. High temperatures can put additional strain on the body. Especially when you have a fever or a bad cold, your body needs rest above all else. Instead of dry medical reading, in this blog we take you on a little journey through warmth, well-being, and the art of listening to your own body. A relaxed look at the interplay between saunas, colds, and self-care.

Myth or medicine? What the sauna can really do for a cold.

Saunas aren't magic potions, but they're close: regular sauna visits have been proven to strengthen the immune system, promote blood circulation, and train the body's own thermoregulation. Sounds like the perfect shield against annoying cold viruses, right? BUT: The magic formula is prevention rather than escalation. If you're already sniffling into your tissues, don't rush to the nearest steam room; give your body a chance to rest first.

Sauna when you have the beginnings of a cold – yes or no?

Do you feel a tingling sensation in your nose, a slight chill, or an unpleasant scratching in your throat? Then you are in the infamous preliminary stage. As an experienced sauna-goer, a short visit to a mild sauna can be beneficial. However, if you are inexperienced or have a developing cold, it is better to take a break.

Our tips:

Opt for gentle heat: Bio saunas or steam baths (45–60 °C) are better than classic Finnish saunas at this stage. Take lukewarm baths instead of ice baths.
Inhalation included: Essential oils such as eucalyptus or thyme have expectorant and antiviral properties.
Listen to your gut feeling: Do you feel exhausted or slightly feverish? Then now is not the day for a sauna.

Sauna when you have a bad cold? Better not!

If your body is already in a state of emergency, with fever, cough, aching limbs, and all the trimmings, you should stay away from the sauna. Why?

Heat puts strain on the circulation: when you have a fever, your body is already working overtime. Additional sweating puts a lot of stress on the heart.
Risk of infection: Sauna rooms are no place for germs to party. What can be dangerous for you is also dangerous for other guests.

Our advice: Treat yourself to a break. The sauna isn't going anywhere. And we'll keep your favorite spot in the relaxation room free for you.

After a cold: sauna as a comeback booster.

If you feel fit again but still a little sluggish, now is the perfect time to ease yourself back into things. The sauna helps your body regain its balance:

Detoxification: We sweat out toxins through our skin.
Regeneration: The heat promotes cell renewal and relieves tension.
Well-being: Saunas release endorphins—exactly what we need after an illness.

Conclusion – Keep this in mind.

Situation	Sauna?	Recommendation
You are healthy	Yes	Regular sauna visits: ideal for prevention
First signs of a cold	Maybe	Gentle sauna, drink plenty of fluids, short & careful
Acute cold/fever	No	Bed rest instead of sauna
After the cold	Yes	Gentle reintroduction for regeneration

Extra tip from the spa: Sauna with cold-fighting scents

Next time you visit the sauna, try a scent blend of mountain pine, mint, and sage—it clears the airways and smells wonderfully fresh and alpine.

So: sauna when you have a cold – yes, but use your common sense. If you are unsure, talk to our spa teams or simply treat yourself to a tea ceremony with a view of the open fire. Sometimes warmth can be healing even without heat.

Planning a sauna vacation: For a strong immune system.

Would you like to plan a sauna vacation or simply give your immune system a break? At Romantik®, you will not only find stylish saunas with panoramic views, herbal steam, or Finnish tradition, but also quiet relaxation rooms, charming tea bars, warm blankets, and people who care for you. Whether it's a bio sauna with a view of the Alps or a steam bath with the scent of lavender, in our hotels, sauna bathing becomes an art form. And an invitation to treat yourself with care.

Wellness time

Romantik Hotels with sauna in the room

FAQ Frequently asked Questions & Answers

Maybe. If you only have a slight sore throat or feel a little chilly but are otherwise fit, a short, mild sauna session can help support your immune system. Pay attention to your body and take it slowly.

You should definitely avoid this. When you have a fever, your body is working overtime. The heat in the sauna can overload your circulation and weaken your immune system, and in the worst case, it can make your illness worse.

A bio sauna (45–60 °C) or steam bath is gentler than a classic Finnish sauna (90 °C). The moist heat allows you to care for your respiratory tract at the same time, especially with essential oils such as eucalyptus, mint, or thyme.

Not too long: 5–10 minutes per session is sufficient. It is preferable to keep it shorter but mindful, and ensure you drink plenty of fluids. After the sauna session: cool down, rest, and avoid engaging in vigorous activity immediately.

Unfortunately, yes. You are contagious, especially in the early stages or at the peak of a cold. Consideration and hygiene are therefore paramount. If you are unsure, it is better to stay outside and take care of yourself—this will make you and other guests happy.

Absolutely! After recovery, a gentle sauna session helps to regenerate the body, relax muscles, and reactivate the immune system. But start gently and listen to your body.

Before or after your sauna session, we recommend:

Herbal tea with ginger, thyme, or elderberry
A foot bath to prepare
Inhalation with essential oils
Plenty of rest and warm blankets after the sauna

If you feel refreshed, relaxed, and at ease during or after your sauna session, that's perfect. However, if you feel dizzy, chilly, or tired, you've overdone it. Listen to your body—it knows what it needs.