As the colder months arrive, we all start looking for little ways to stay well. Could spending time in a warm sauna be one of them? Let's see what the science says.
There’s something lovely about stepping into a warm sauna on a cold, grey day. Especially when the rain is falling outside, the evenings are getting darker and everyone around you seems to have a sniffle.
At YOU Sauna Hitchin, we love how a sauna session gives you a chance to slow down, warm up and take a little time for yourself. But there's also an interesting question worth exploring.
Can regular sauna sessions actually help you avoid winter colds?
Scientists have been looking into this for years, and some of their findings are quite interesting.
What does science say about sauna and colds?
In Finland, sauna bathing is a normal part of everyday life. People have enjoyed it for generations, not just to relax but as part of their regular wellbeing routines.
In 1990, researchers studied 50 volunteers over six months. Half took regular sauna sessions, while the other half avoided them.
The results were interesting. The people using the sauna experienced fewer common colds, particularly during the final three months of the study.
It sounds promising, doesn't it?
But there is something important to remember. This was a small study, and the researchers themselves said more research was needed before drawing firm conclusions.
So while regular sauna bathing might have a role in staying well, we can't say it will stop you catching a cold.
What about your lungs and respiratory health?
A larger Finnish study published in 2017 followed 1,935 men for around 26 years.
Researchers found that men who used a sauna more frequently were less likely to develop certain respiratory illnesses, including pneumonia, compared with those who used it once a week or less.
This was an observational study, which means it found a connection rather than proving that sauna bathing was responsible.
It also looked at particular respiratory illnesses, not simply whether people caught the common cold.
Still, it's another interesting piece of research into how regular sauna bathing may relate to long term health.
Does sweating help get rid of a cold?
You might have heard someone say that you can sweat out a cold.
Unfortunately, it doesn't quite work like that.
Colds are caused by viruses, and sweating doesn't remove those viruses from your body.
A 2010 clinical trial involving 157 people with common cold symptoms tested whether breathing hot, dry sauna air could help. Researchers found no significant improvement in overall cold symptoms.
So if you're already feeling unwell, a sauna isn't a cure.
And if you have a cold, fever or other infectious symptoms, it's best to stay home, rest and recover rather than visit a shared sauna.
Why a regular sauna ritual can still be worth it
Even though the science hasn't proved that sauna prevents colds, that doesn't mean there aren't good reasons to enjoy it during winter.
Sometimes it's about something much simpler.
Having a quiet moment after a busy day. Feeling the warmth when it's freezing outside. Putting your phone away for a while. Sitting with friends and enjoying a conversation without rushing anywhere.
A regular sauna visit can become a little ritual you look forward to.
And during the darker months, when life can feel particularly busy, having that time for yourself can be valuable.
You don't need to stay in the heat for as long as possible or push yourself to feel a benefit. Take breaks, drink water and always listen to your body.
A little winter warmth in Hitchin
Winter in Hertfordshire has its own charm. Crisp mornings, misty walks, cosy cafés and those rainy afternoons when you just want somewhere warm to escape to.
That's one of the things we love about YOU Sauna Hitchin.
You can enjoy the warmth of our sauna, try a cold plunge if you feel like it, or simply settle into our lounge afterwards with a warm drink.
Come on your own for a peaceful moment or bring a friend for a catch up.
There's no pressure to do anything a certain way. Just take your time and enjoy the experience.
So, can sauna help you avoid winter colds?
The short answer is that some research suggests regular sauna bathing may be associated with fewer respiratory illnesses, but we don't yet have strong enough evidence to say it prevents common colds.
What we do know is that sauna can be an enjoyable way to make time for relaxation and build a wellbeing routine that feels good for you.
And perhaps that's a good enough reason to make it part of your winter.
Sauna. Plunge. Reset.
If you're looking for a little warmth this winter, we'd love to welcome you to YOU Sauna Hitchin.
Research and sources
Ernst E, Pecho E, Wirz P, Saradeth T. (1990). Regular sauna bathing and the incidence of common colds. A controlled study involving 50 volunteers. Read on PubMed.
Kunutsor SK, Laukkanen T, Laukkanen JA. (2017). Sauna bathing reduces the risk of respiratory diseases: a long term prospective cohort study. European Journal of Epidemiology. Read on PubMed.
Pach D et al. (2010). Visiting a sauna: does inhaling hot dry air reduce common cold symptoms? A randomised controlled trial. Medical Journal of Australia. Read on PubMed.
NHS. Common cold: symptoms, prevention and treatment. Read NHS guidance.