Sweating Out a Cold Doesn’t Actually Work

Catching a cold can feel like your body’s betraying you—your head is stuffy, your throat is sore, and you're stuck wondering if there’s any way to speed up the healing process. One age-old myth suggests that you can “sweat out” a cold, whether by hitting the gym, sitting in a sauna, or inhaling steam. But is there any truth to it?

Here’s what the science says about sweating out a cold, and what actually helps you feel better faster.

What Happens When You Catch a Cold?

The common cold is caused by viruses most often, rhinoviruses. Once you inhale or come into contact with these microscopic invaders, they begin to replicate in your body, triggering an immune response. This immune reaction is what causes most of the classic symptoms: congestion, fatigue, sore throat, coughing, and sometimes even a mild fever.

In fact, a mild fever can help your body fight off the virus by slowing viral replication. That leads some to believe that artificially raising your body temperature say, through exercise or a sauna—could have a similar effect.

Can You Really Sweat Out a Cold?

The short answer: not really. While light sweating from mild exercise or steam may offer temporary symptom relief, there’s no solid evidence that it shortens the length of a cold.

Here’s what we know:

• Exercise-induced heat doesn’t mimic a fever closely enough to have a proven antiviral effect.

• Saunas and steam rooms may help relieve congestion but don’t speed up recovery.

• Your body needs time, typically 7–10 days, to fight off a cold virus completely.

Ultimately, sweating doesn't eliminate the virus. It’s your immune system that does the heavy lifting and it does that best when you're hydrated, well-rested, and not overexerting yourself.

Steam and Humid Air Can Help But Won’t Cure

While sweating itself won't flush out the virus, hot, humid air can ease cold symptoms. Here’s how:

• Inhaling warm steam from a shower, vaporizer, or humidifier can open nasal passages and ease congestion.

• Using a humidifier in dry winter months helps keep your respiratory tract moist, which may reduce irritation and make symptoms more manageable.

But it’s best to do this in your own home to avoid spreading germs in public spaces like spas or gyms.

What About Saunas?

Dry heat from saunas may feel relaxing, but current research doesn’t support their use as a cold remedy. While one small study in the 1990s hinted that regular sauna users might get fewer colds, more recent studies haven’t replicated those results. A 2010 study found no difference in symptoms between people who inhaled hot air and those who didn’t during a cold.

That said, frequent sauna bathing has been linked to long-term health benefits like improved cardiovascular function and possibly fewer respiratory illnesses but it’s not a quick fix for your current cold.

Is It Safe to Exercise With a Cold?

If your symptoms are mild and above the neck (think: stuffy nose, sore throat), light exercise like walking may help you feel temporarily better. That’s because increased circulation can ease congestion.

However, skip the workout if you have:

• Fever

• Chest congestion or shortness of breath

• Muscle aches or fatigue

Most importantly, stay home to avoid infecting others gyms and group fitness classes are not the place to be while you’re sick.

The Three Stages of a Cold

Understanding the stages of a cold can help you manage your expectations and recovery:

1. Early Stage (1–3 days): Virus incubates. You might feel slightly tired or notice a scratchy throat.

2. Active Stage (4–7 days): Your immune system goes to work. Expect coughing, congestion, runny nose, and fatigue.

3. Recovery Stage (7–10+ days): Most symptoms improve. A lingering cough can persist, but you should be feeling better overall.

If your symptoms last longer than 10 days or suddenly worsen, it’s time to check in with a healthcare provider.

Smart Ways to Support Your Recovery

There’s no magic bullet, but these tips can help ease symptoms and support your immune system:

• Hydrate: Water, tea, and broth help thin mucus and soothe your throat.

• Rest: Your body heals best when you’re sleeping and not stressed.

• Humidify: Use a humidifier, especially in winter, to keep your nasal passages moist.

• Avoid smoking: Smoke irritates the airways and can slow down healing.

While many people turn to supplements like vitamin C or zinc, studies show they don’t significantly shorten colds once they’ve started. However, over-the-counter medications such as decongestants, antihistamines, or NSAIDs can help manage symptoms just be sure to follow the label or check with your doctor.

When to Call a Doctor

Most colds resolve on their own. But you should see a provider if you experience:

• Fever and body aches that don’t improve

• Trouble breathing

• Rash along with cold symptoms

• A cough that lingers more than two weeks

People with chronic conditions like asthma, diabetes, or compromised immune systems should be extra cautious and consult a healthcare professional early on.

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