Sweating out a cold, with methods like inhaling steam or exercising, might help to alleviate symptoms of nasal congestion, a cough, and a sore throat. But the temporary relief doesn't mean there’s a way to get over a cold quickly.
There is no cure for the common cold and no way to get rid of a cold overnight. It will take seven to 10 days to resolve for most people.
This article will outline symptoms of the common cold. It will answer common questions, including “Can I sweat out a cold?” and “Should I exercise when sick?” Read on to learn about cold symptom relief and why there’s no quick fix to cure a cold.
Can You Sweat Out a Cold?
Viruses cause common colds. You can contract the virus when other people cough or sneeze and you unintentionally inhale the virus. The most common virus that causes the common cold is rhinovirus, although other viruses can also be the culprit.
Once viruses are in your body, they begin to reproduce. In response, your body mounts an immune reaction. Some viral symptoms, such as fever, are signs that your immune system is fighting the infection. In fact, a mild fever is thought to reduce the replication of the virus.
If a fever can help reduce the cold virus, would raising your body temperature during exercise help? We do not know if "sweating it out" would make any difference when you have a cold. One theory is that a brief rise in body temperature could act like a fever and help fight against the infection. Another theory suggests that higher body temperatures could kill bacteria. However, neither of these theories has been proven.
Unfortunately, there is no cure for the common cold. Once the virus is in your body and reproducing, sweating will not affect it. You’ll only feel better after your immune system has fought the virus. That takes seven to 10 days for most people.
Does Inhaling Hot, Humid Air Help a Cold?
Although sweating it out won’t cure a cold, some warm activities can help with symptoms.
Breathing in hot, humid air, such as in a warm shower, a steam room, from a humidifier, or from a vaporizer, can help reduce cold symptoms like congestion. To avoid spreading your cold, you should do this at home.
Do Saunas Help Treat Colds?
Saunas have dry heat instead of the humid heat of a steam room or warm shower. There is no good evidence that saunas help cold symptoms or reduce the risk of colds. One study from 1990 indicated that colds might be prevented by visiting the sauna, but no other studies have reproduced these effects. Another study from 2010 found that inhaling hot air from saunas did not impact cold symptoms.
There's more recent data on sauna bathing to suggest possible health benefits, including a reduced risk of respiratory illness, but more study is needed.
Is it a Good Idea to Exercise With a Cold?
Exercise gets your blood pumping, and the increase in circulation might temporarily alleviate nasal congestion. Because of that, some people find that light exercise, like a walk, helps them feel better with a cold.
However, if you overdo it, you might make things worse. Rest and hydration are critical for getting over a cold. While movement might feel good, now isn’t the time to push your body.
In addition, it’s important to avoid gyms or other public places where you could spread your cold. It's also a good idea to avoid additional exposures from other people.
Stages of a Cold
Most people with the common cold will have symptoms for seven to 10 days. It can be helpful to think of your cold in the following stages:
Early: After you’re exposed to a cold virus, it will begin replicating in your body. It can take between one and three days for symptoms to appear. During that time, you might experience minor symptoms, like feeling tired.
Active: Once your body has mounted an immune response to the cold, you’ll experience intense symptoms, like a runny nose, cough, and tiredness.
Lingering: Usually, symptoms of a cold don’t last longer than 10 days. If they do, you should contact your healthcare provider. Unfortunately, a cough might sometimes linger even as other symptoms clear.
Tips for Recovering From a Cold
There’s no way to cure a cold once you’ve been infected. However, the following steps can help promote healing and make you more comfortable:
Drink lots of water: Staying hydrated can reduce congestion and make you more comfortable overall. Sip water, tea, and soup to keep your hydration levels up.
Rest: Resting lets your body spend energy fighting the virus. Sleep up to 10 hours each night and avoid strenuous exercise.
Humidify the air: Dry air can make your nasal passages susceptible to viruses, so using a humidifier is always a good idea during the winter. When you’re sick, humid air can help ease congestion.
Don’t smoke: Smoking can irritate your upper respiratory system, which is already fighting the cold.
Unfortunately, there’s no solid evidence that common at-home remedies, including vitamin C, zinc, and others, will reduce the duration of a cold. Over-the-counter cold medicines won’t help cure your cold either, but they can make you feel better, and they are safe for adults when taken as directed.
When to See a Healthcare Provider
You can treat a cold at home most of the time. There's some evidence for the use of products that may help with symptoms, including:
Antihistamines
Decongestants
Nonsteroidal anti-inflammatory drugs (NSAIDs)
Speak with your healthcare provider about the use of over-the-counter medication. You also should see a provider for your cold symptoms if you have:
Severe flu-like symptoms (muscle aches, fever)
Difficulty breathing
A skin rash along with cold symptoms
A bad cough that doesn't get better
People who have certain underlying medical conditions, like diabetes or asthma, also should speak to their healthcare provider about cold symptoms because of their higher risk of complications.
Summary
There’s no way to cure a cold—or sweat it out. Breathing in warm, moist air can help alleviate cold symptoms, like congestion. Light exercise can increase blood flow, which also might help with congestion. However, there’s no quick fix. Most people will have cold symptoms for seven to 10 days.
Colds are miserable but common. Most adults will get three colds each year, and kids will get even more.
To help yourself heal and protect others from contracting a cold, take it easy and stay home until your symptoms have resolved completely.