You’re on the couch, wrapped in a blanket, trying to feel normal again. Your head is heavy. Your throat is dry. Your body feels slow. You’ve done the tea, the vitamins, the extra sleep. Maybe you cancelled plans and cleared your schedule. Still, nothing seems to help.
Now you’re Googling things you wouldn’t usually think about. Like whether using an infrared sauna while sick could actually make you feel better.
It’s not a strange question. Infrared saunas are often linked to detoxification, improving blood flow, and immune system support. People use them for muscle recovery, fatigue, and stress. So when your body feels stuck with a common cold or flu, it makes sense to look into it.
A lot of people wonder the same thing when they’re not feeling well. It’s a fair question, and it’s worth looking at clearly. Because while infrared sauna use can support your body in some ways, it doesn’t work the same when you’re sick.
Here are five things nobody really tells you about using an infrared sauna when you’re sick.
There’s a difference between feeling ‘off’ and properly sick
Are you actually sick, or just run-down?
There’s a big difference between feeling flat and fighting something more serious. Tiredness, brain fog, and low energy are common signs of stress or poor sleep. But once you have a fever, body aches, chills, or a sore throat, your immune system is already responding. That’s when rest and space matter most. Not heat. Not sweat.
Infrared saunas can sometimes help in the early stages of getting sick or during recovery. They support circulation and relaxation, and many people use them when they feel run-down or are getting back on their feet. But if you’re actively sick, especially with something contagious, it’s not the right time to visit a shared wellness space.
At Fresh Treatments, we often see people looking for ways to speed up recovery. That makes sense. But we ask that anyone who is unwell stays home, both for their own health and to protect others.
Some of the wellness benefits of infrared saunas do include immune and recovery support. That doesn’t mean they’re a cure for the flu or a cold.
Infrared saunas don’t kill viruses, but they might help your body respond better
There’s a common idea that sitting in a hot sauna can burn off a cold. It doesn’t work like that. Infrared heat doesn’t kill viruses or cure infections. You won’t sweat out a bug the way you might think.
What it can do is help your body respond better. Using infrared saunas gives you a different kind of heat than a traditional sauna. Instead of heating the air, infrared light heats your body directly. This steady, deep warmth is easier to tolerate.
That heat can improve circulation, relieve some discomfort, and support immune system function. Some research into infrared therapy suggests it may reduce inflammation and help boost white blood cell activity. It’s not a cure, but it might make you feel more relaxed and help relieve some symptoms, at least temporarily.
If you’re recovering from a cold or flu, that can make a difference. But it’s still no substitute for hydration, rest, or staying home if you’re sick with a cold.
You could actually feel worse if you sauna at the wrong time
This isn’t one of those no pain, no gain situations. More heat doesn’t mean more healing, especially when your body is already under strain.
If you have a fever or your body temperature is already high, adding more heat can make things worse. Infrared saunas raise your core temperature gradually, but it still puts stress on your system. If you’re already dehydrated or drained, it’s easy to leave a sauna session feeling dizzy, weak, or even more fatigued.
That’s not a sign it’s working. It’s a sign it’s too much, too soon.
At our clinic in Brunswick, we always ask about symptoms before a session. It’s about keeping people safe and making sure the treatment supports your recovery, not disrupts it. Some people benefit from using infrared saunas when they’re easing back into movement after rest. But in the middle of a bad cold or flu, your body needs time, not added heat.
The ‘sweat out the toxins’ theory is a bit outdated (but there’s a twist)
The idea that you can sweat out a virus with one sauna session sounds nice, but it doesn’t hold up. Your body doesn’t work like that. You can’t purge a virus through your pores.
What infrared saunas support is your body’s natural detox systems. That means helping with lymphatic drainage, increasing blood flow, and supporting the organs that do the actual detox work. Sweating also helps your body regulate and even cleanse the skin.
When people say “toxins,” they usually mean byproducts your body makes under stress or during illness. While saunas may support your body’s efforts, they don’t replace what your immune system or organs do naturally.
A lot of our regulars in Melbourne swear by using infrared saunas when they feel run-down. But they also know when to rest. That balance is what makes sauna use helpful instead of draining.
Listening to your body matters more than any blog post (yes, even this one)
Not all colds are created equal. Some clear up fast. Others linger or shift into something more serious. That’s why paying attention to your own symptoms matters more than anything else.
If you have a high fever, chest infection, or you feel worse with heat, it’s not safe to use an infrared sauna. These are signs your immune system is already working hard and doesn’t need more stress.
On the other hand, if you’re dealing with congestion, sore muscles, or post-viral fatigue, a gentle infrared sauna session might offer relief. Just keep a towel nearby, stay hydrated, and listen to your body.
If you’re not sure, please consult your healthcare provider. Or if you’re nearby, drop in to Fresh Treatments in Brunswick to talk it through. We’re always happy to help you decide whether a sauna session makes sense based on how you’re feeling.
How we handle it at our Brunswick clinic
At Fresh Treatments, we’re careful about how and when people use infrared saunas, especially if they’re feeling under the weather. Every session starts with a quick check-in. We ask about symptoms, any recent health concerns, and how your body feels.
If you’re unsure or your plans change, we keep bookings flexible. Our focus is on helping you recover, not pushing treatments for the sake of it.
Sometimes that means adjusting the session. Other times, it means rescheduling. We support your body’s own recovery process. That’s the foundation of everything we do.
So… should you sauna when you’re sick? Here’s the short answer
-Mild cold or recovery stage? Using an infrared sauna might help relieve some symptoms and support your immune system.
-High fever, chest infection, or deep exhaustion? Better to skip it.
-Not sure what’s going on? Rest first. Try getting in an infrared sauna later if you still feel off.
There are plenty of benefits of using infrared saunas — but the timing and how your body reacts is what matters most.
