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Sweating temporarily relieves cold symptoms but doesn’t shorten its duration.
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Physical activity is safe with a mild cold, but it’s essential to listen to your body.
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To recover quickly: rest, hydration, and immune system support are essential.
My dad is a firm believer in this theory, and now that we’re officially in cold season—with almost everyone bound to catch one sooner or later—the topic is highly relevant.
A good sweat can help relieve cold symptoms but won’t shorten the duration, which for a common cold typically lasts 7 to 10 days. The idea of sweating out a cold comes from the notion that heat—whether generated through physical exercise or by burrowing under blankets—might help it pass more quickly.
However, sweat is mostly water, with small amounts of other substances like electrolytes and vitamins, expelled by the sweat glands in your skin. It’s your body’s natural way of cooling down. When body temperature rises, the nervous system activates the sweat glands to release water through the skin, which evaporates to produce a cooling effect.
Let’s take a look at what sweating can actually do for cold symptoms.
Does sweating help relieve congestion?
There are various methods to try to “sweat out” a cold: inhaling hot steam, going to a sauna or steam room, or exercising. Exposure to heat and humidity, or intense physical activity, may temporarily relieve nasal congestion by loosening mucus and clearing the airways.
Is it a good idea to exercise with a cold?
Light exercise with a common cold is generally safe and can even provide temporary relief from symptoms like nasal congestion. However, it’s essential to listen to your body—if you’re feeling weak or exhausted, it’s better to rest. If you feel well enough to try exercising, consider reducing the intensity and duration, and stay well-hydrated both before and after.
How to recover from a cold
To recover quickly, it’s helpful to follow a few simple tips that can make a difference:
- Rest: your body needs energy to fight the infection, so it’s important not to overexert yourself.
- Stay hydrated: drinking water, warm tea, broth, and soups helps to loosen mucus and keep the body hydrated.
- Support your immune system: making sure to get essential vitamins, especially vitamin D, helps keep the immune system active.
While a good sweat may provide temporary symptom relief, patience, rest, and hydration are what really help a cold pass.