Sauna or Steam Room For Cold: Which Is Better in 2025?

Elevate your wellness by considering the benefits of saunas and steam rooms! These relaxing spaces can significantly bolster your immune system and reduce your risk of ailments like sore throats, nasal congestion, and the flu.

Steam rooms are fantastic for easing cold symptoms by hydrating your respiratory tract, while saunas use heat to soothe discomfort and enhance immune function. Join us as we explore how both options can bring comfort and aid in your recovery when you’re not feeling your best. Embrace this opportunity for revitalization and well-being!

Saunas or Steam Rooms For Cold: Which Is Better?

Both saunas and steam rooms can help cure a cold in such a way they provide relief from symptoms by clearing nasal blockages and promoting relaxation. However, they have different benefits. One is best for clearing nasal passages, while the other relieves chest congestion. 

Should you use the sauna or steam room for a cold? This study, published on PubMed, also proves that saunas help strengthen the immune system, increase circulation and oxygenation, and improve sleep patterns. 

Meanwhile, steam rooms treat colds by decongesting nasal passages and reducing inflammation. Read on for more details about these benefits.

Steam Room Benefits for Cold

Should you use the sauna or steam room for colds? To help you better decide, learn about the benefits of each, starting with the steam room. 

Nasal Decongestion

Decongestants for nasal passages can have undesirable side effects. Instead, consider a more gentle and natural remedy: using a steam room.

Research published on PubMed has shown that inhaling steam can be particularly beneficial for those battling the common cold. The warm, moist air helps to soften nasal membranes, facilitating the drainage of mucus and relieving congestion effectively.

Inflammation Reduction

The benefits of a steam room go beyond just easing congestion. They can also help reduce inflammation. The warm environment of a steam room helps to dilate blood vessels and lower cortisol levels, both of which are key factors in inflammation. Additionally, breathing in the moist air can relax and soothe your trachea and bronchial tissues, ultimately alleviating sore throats.

Better Hydration

Steam rooms can be beneficial for hydration, especially when you're dealing with a cold. Drinking plenty of water is essential, and the moist heat in steam rooms helps replenish moisture lost due to illness and dehydration. This soothing environment can ease irritated airways, improve skin hydration, and support your body's natural healing processes, making you feel more comfortable overall.

Sauna Benefits for Cold

What about the benefits of saunas for cold?

Enhanced Immunity

Sauna sessions boost your immune system by raising your body temperature, which increases white blood cell production. They also release heat shock proteins that repair cells and help your body adapt to temperature changes. A stronger immune system makes you more effective at fighting off viruses and infections.

Increased Circulation and Oxygenation

While this benefit may seem indirect, it is still important. Saunas effectively relieve muscle pain and fatigue by improving blood circulation and reducing hemoglobin binding. This allows more oxygen and nutrients to reach the body, including areas affected by the common cold. A study from the National Library of Medicine highlights how warmth from saunas enhances circulation.

Improved Sleep

Many doctors emphasize that one of your best allies in fighting colds is getting plenty of rest and sleep. While taking the medications prescribed to you is important, adequate sleep is essential for recovery. Additionally, sauna sessions can promote deeper sleep, further aiding in your healing process.

Things To Consider When Using A Sauna or Steam Room For Cold

Are steam rooms good for sore throat and cold? How about saunas? While both have benefits that relieve congestion and inflammation, among others, you must make sure to consider the following when using either of the two:

• Drink plenty of fluids before and after using the sauna or steam room. The heat inside can dehydrate you if you don’t have water by your side.
• Limit your sauna or steam room use to just 10 minutes.
• Remember to cool down after the session. Never go directly to a cold environment if you come from the sauna or steam room.
• Salty food, caffeine, and alcohol are a big no-no before and after the session. They can cause further dehydration.
• It’s also a good practice to consult your doctor before using the sauna or steam room. 

How long should you stay in a steam room for a cold?

On average, it is recommended that you should stay in a steam room for only five to 10 minutes. You shouldn’t exceed this time limit if you have a sore throat, nasal congestion, or cold.

How often should I use a sauna when I have a cold?

If you are diagnosed with a cold, you may only use a sauna for 15 to 20 minutes once to thrice a week.

Which is a healthier sauna or steam room?

Saunas use dry heat and are better for cardiovascular health, while steam rooms use moist heat and are better for respiratory issues. Both offer relaxation and muscle relief, but the healthier option depends on individual needs. People with certain medical conditions should consult a doctor before using either.