Why Regular Sauna Users Catch Half as Many Colds This Winter

Google searches for sauna health benefits have reached their highest point this year, with more than 1.1 million sauna-related queries recorded in the UK over the past month. 

Experts at Finnmark Sauna, the UK’s leading specialists in authentic luxury saunas,  say this reflects a growing interest in how heat exposure may support immunity during the colder months.

The Research Behind Fewer Colds in Sauna Users 

A study reviewed in the Mayo Clinic Proceedings by leading sauna researcher Jari A. Laukkanen found that people who used a sauna regularly caught around half as many colds as those who didn’t.

Experts at Finnmark Sauna explain that sauna heat gently raises your core body temperature, creating a mild, controlled form of heat stress that activates the body’s natural defences. This helps white blood cells move more efficiently through the bloodstream, making it easier to fight off winter viruses before they take hold.

Regular sauna use has also been linked to healthier nasal airflow. A six-week study found that people who used saunas consistently had clearer nasal passages compared with those who didn’t, improving the body’s first line of defence against common cold and flu viruses.

Expert View: How Sauna Use Supports Winter Wellness

“Regular sauna use supports both your immune system and your overall wellbeing,” says Jake Newport, CEO at Finnmark Sauna.  “The heat improves circulation and raises your core temperature, which helps your body trigger natural immune responses. The research showing that sauna users experienced half as many colds really proves how much difference regular sessions can make through winter.”

He continues, “Stress is one of the main reasons people get ill at this time of year. When cortisol stays high, it weakens the immune system and makes you more vulnerable to infection. Using a sauna can help lower cortisol, release muscle tension and give your body the reset it needs. With Google searches for ‘saunas for seasonal depression’ also rising, people clearly want simple ways to look after both their mood and their health.”

Jake adds, “Saunas work best as a regular habit rather than something you turn to once you’re already unwell. If you’ve got a cold or fever, rest is always the best option. But keeping up sauna sessions week to week can help your body stay strong and balanced as the temperature drops.”

How to Get The Most Out of Sauna Sessions This Season

Jake has also shared his dos and don’ts when using saunas throughout winter:

Do:

• Make it a routine. “You’ll see the biggest benefits when sauna use becomes part of your week rather than a one-off. Being consistent helps your immune system stay ready for the cold season.”
  
• Stay hydrated. “Saunas make you sweat a lot, which is great for flushing the body, but it’s important to drink plenty of water before and after so your body can recover properly.”
  
• Breathe deeply. “Slow, steady breathing through the nose helps clear the airways and keeps you calm while your body adapts to the heat.”
  
• Cool down slowly. “Give yourself a few minutes to recover before heading straight into the cold. It helps your body regulate temperature and keeps your heart rate steady.”
  

Don’t:

• Use a sauna when you’re already ill. “If you’ve got a cold or fever, your body is already under stress. Rest and recover first, then come back to the sauna once you’re feeling better.”
  
• Drink alcohol before or during. “Alcohol makes it harder for your body to cool down and stay hydrated, which can undo the benefits of your session.”
  
• Push through discomfort. “If you feel dizzy or lightheaded, listen to your body and step out. The goal is to feel refreshed, not drained.”
  

As the search interest shows, more people are turning to the heat to help them stay well during the colder months. While saunas aren’t a cure for colds, regular sessions can support the body’s natural defences, ease stress, and make winter feel a little warmer in more ways than one.