Sweating Out a Cold: Myth or Truth?

^{Dr. Margrit Lock, Medical Board-Member SCC EVENTS © SCC Events}

Sweating Out a Cold: Myth or Truth?

Many runners believe that if they have a cold, they just need to push themselves and sweat it out during training, and the infection will pass more quickly. But is this assumption correct? Dr. Margrit Lock, Medical Board member of SCC EVENTS, is clear: no. “Sweat has no effect on the viruses that cause a cold. On the contrary, intense training puts additional strain on an already weakened body and can worsen symptoms or prolong the course of the illness,” says the specialist in sports medicine, orthopedics, and trauma surgery, who has also been responsible for the medical care of the VITAMIN WELL Women’s Race Berlin for many years.

For runners, the following rule applies: If symptoms stay above the neck—mild runny nose or a scratchy throat—easy jogging is usually unproblematic. Fever, coughing, severe fatigue, or pain? Then it’s time to take a break. The body now needs its energy for immune defense, not for training sessions.

Why Sweating Doesn’t Help
The idea that heat or sweat can “sweat out” a cold is a myth. Heat places an additional burden on the body and can even slow down the healing process. The doctor also advises against deliberate sauna visits or hot baths: “Anyone who feels weak or ill should avoid intense exposure to heat.”

Listen to Your Body
Your own perception can serve as a guide: “If I wake up and feel fit, I can exercise. But if I have a sore throat, elevated body temperature, or a cough with productive phlegm, I should refrain from exercise—especially in the case of flu or COVID. Otherwise, you risk long-term complications.”

Resting heart rate can also be a valuable indicator, according to the doctor: If it is significantly above your personal average, it signals that the body is fighting an infection. In this case, it is advisable to reduce physical activity.

Risks of Returning to Training Too Early
Anyone who resumes full training too soon despite illness not only risks prolonging the infection but also serious consequences such as inflammation of the heart muscle.

The Right Way to Return
The good news: Those who consciously take care of themselves are usually fit again more quickly. Margrit Lock emphasizes: “A cautious return after a cold protects against relapses and helps you safely regain your form. Increase training gradually, pay attention to your body’s signals, and when in doubt, take a break—this is how training for the VITAMIN WELL Women’s Race stays sustainably healthy.”