Sauna with a cold – to many people that sounds like a good plan: sweat it out properly and the cold is gone. This idea is persistent, but it is wrong. The Techniker Krankenkasse (TK) states clearly that a cold cannot be “sweated out”. At the same time, regular sauna bathing when you are healthy may possibly help prevent colds.
This article explains when the sauna is off limits with a cold, when a short session may be acceptable and what the studies say about prevention.
Important note: This article provides general information and does not replace medical advice. If you have a fever, severe symptoms or pre-existing conditions, please ask your doctor.
Sauna with a cold: yes or no?
The TK's assessment can be summarised as follows: with an acute cold, the sauna is not recommended. The circulation is put under additional strain, and the immune system is already under pressure. What the body needs instead is rest, recovery and plenty of sleep.
| Situation | Assessment of the Techniker Krankenkasse |
|---|---|
| Fever or severe cold | Sauna sessions are strongly discouraged. |
| Acute cold | Sauna sessions are not recommended. |
| Mild cold, you go to the sauna regularly | A short session can be risked; stop immediately if you feel unwell. |
| Mild cold, you rarely go to the sauna | At the first signs, it is better to refrain. |
Other sources come to the same conclusion. Barmer lists acute infections and fever among the contraindications, and Apotheken Umschau advises people who are acutely ill against sauna bathing in general. A guide on Utopia, citing the IKK, considers a sauna session possible in principle with a slightly scratchy throat, but then recommends skipping the cooling-down between sessions. Whether the sauna speeds up recovery has not been proven.
Whatever the severity, pay attention to warning signs. If you feel unwell or dizzy, leave the cabin immediately, even during an Aufguss (apotheken.de). You should avoid alcohol in any case, because according to Barmer it increases the risk of a drop in blood pressure, cardiac complications and accidents.
Why you cannot sweat out a cold
According to the TK, there is no evidence that sweating drives the infection out of the body. On the contrary: high temperatures can have an unfavourable effect because pathogens can multiply faster. The TK considers the Finnish sauna at 80 to 100 °C unsuitable.
Consideration for others also plays a part: according to the TK, cold viruses can spread more easily in the sauna. If you have a cold, you are therefore a risk to the other guests.
Can the sauna prevent colds?
This calls for a closer look, because prevention applies to the healthy state. The TK explains that what matters is not the sweating but the alternation between heat and cooling down. During this, body temperature rises to as much as 39 °C, circulation is stimulated and the activity of the immune cells is increased.
Two scientific studies point in this direction, but should be read with caution:
- Small study (Ernst and colleagues, 1990): 25 volunteers went to the sauna regularly, 25 control subjects did not. Over six months there were fewer colds in the sauna group, especially in the last three months. The duration and severity of the individual colds did not differ. The authors concluded that regular sauna bathing “probably” reduces the frequency, and called for further studies.
- Finnish long-term study (Kunutsor and colleagues, 2017): Among 1,935 men followed for an average of 25.6 years, more frequent sauna bathing was associated with fewer respiratory diseases (asthma, COPD, pneumonia). This is an observational study; it shows an association, not proof.
You can find more on the overall state of the research in the article Is sauna healthy?.
Steam room or infrared instead of a sauna?
The TK describes steam rooms and infrared cabins as milder than the Finnish sauna. In the early phase or recovery phase of a cold they could make sense; for the steam room it recommends two to three shorter sessions. This expressly does not apply to fever and severe colds.
However, the assessments are not uniform. Barmer points out that the steam room can be a strain in cases of respiratory or cardiovascular disease. A study published in 2026 with 50 healthy adults also found that under typical Finnish sauna conditions, both temperature and humidity were independently associated with a higher pulse rate and a higher core body temperature. “Cooler” therefore does not automatically mean “gentler”. We explain the differences between the two in the article Steam bath or sauna.
When can you go back to the sauna?
The sources used here do not give a fixed time frame. As a rule of thumb, the Utopia guide mentioned above recommends getting completely well again before you go back to the sauna – especially if you do not otherwise go regularly. The TK advises stopping immediately if you feel unwell.
If you have had a fever or a severe infection, or if you have a heart condition, please discuss your return with your doctor. You can find further contraindications in the article Is sauna healthy?.
Recovering at the Wellnesshotel Sonnenhof & Sonnhalde
If you are staying with us and do not feel entirely well, the rule is: you do not have to make up for anything. At our hotel in Ühlingen-Birkendorf, the “Garten” and “Waldblick” relaxation rooms and two wellness tea stations are open to you; the “Waldblick” sunbathing lawn covers 1,350 m². The saunas have their own opening hours: panoramic sauna (Finnish sauna) 12:00 to 20:00, garden sauna (swimwear allowed) 14:00 to 20:00, herbal steam sauna (bio sauna) 16:00 to 20:00; the sauna is for guests aged 16 and over.
We present our saunas and their opening hours in the Sauna landscape in the Black Forest . Please use them only if you are well, and be considerate of other guests. We are happy to answer questions about your stay on +49 7743 92010; you can make your booking directly via the Website .
Frequently asked questions
May I go to the sauna with a slight cold?
The TK considers this possible only for regular sauna-goers, and then only for one short session. If you rarely go to the sauna, you should refrain at the first signs of a cold. If you feel unwell, leave the cabin immediately.
Can I sweat out a cold?
No. According to the TK, a cold cannot be sweated out. Heat can even encourage the multiplication of pathogens.
Is the sauna allowed with a fever?
No. Fever is considered a contraindication (Barmer), and the TK strongly advises against it. The heat puts additional strain on a circulation that is already under pressure.
Does regular sauna bathing help against colds?
Studies suggest that regular sauna sessions when you are healthy are associated with fewer colds and respiratory diseases. The evidence comes from one small study and from observational studies and does not prove an effect.
Is a steam room better than the sauna for a cold?
The TK considers steam rooms sensible in the early or recovery phase, while Barmer sees them as possibly a strain in cases of respiratory disease. If in doubt, ask your doctor.
Sources
- Techniker Krankenkasse: Sauna with a cold – healthy or risky? (10 April 2025)
- Barmer: Is the sauna healthy? (contraindications, steam room)
- Apotheken Umschau: Sauna – how the body benefits (2020)
- apotheken.de: Heat stroke in the sauna (2025)
- Utopia: Sauna with a cold – there is no simple yes or no (2025)
- Ernst et al.: Regular sauna bathing and the incidence of common colds, Annals of Medicine 1990 (PubMed)
- Kunutsor et al.: Sauna bathing reduces the risk of respiratory diseases, European Journal of Epidemiology 2017 (PubMed)
- Laatikainen-Raussi et al.: Temperature and humidity independently influence thermoregulatory responses during Finnish sauna bathing, Temperature 2026 (PubMed)
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