Sauna During Pregnancy: Is It Safe? What You Need to Know

If you're pregnant and wondering whether you can continue enjoying saunas, you're not alone. This is a common question with important health implications. While there's no simple yes or no answer, understanding the research and following appropriate precautions can help you make an informed decision.

What Are the Concerns?

The main concern with sauna use during pregnancy is the potential for overheating (hyperthermia). When your core body temperature rises above 39°C (102°F), there may be risks to the developing baby, particularly in the first trimester.

Potential risks associated with maternal overheating include:

• Neural tube defects when overheating occurs in early pregnancy

• Dehydration affecting amniotic fluid levels

• Low blood pressure and fainting risk

• Reduced blood flow to the uterus

What Does the Research Say?

Interestingly, research from Finland, where sauna use is extremely common during pregnancy, provides some reassurance. Finnish studies have not found significantly higher rates of birth defects despite widespread sauna use among pregnant women.

A 2019 review published in the British Journal of Sports Medicine found:

• Healthy pregnant women can use saunas without raising core temperature to dangerous levels

• Sessions of 20 minutes or less at typical temperatures appear to be safe

• The body's thermoregulatory responses may be protective

However, individual responses vary, and what's safe for one person may not be for another. Always consult your healthcare provider before using a sauna during pregnancy.

Official Recommendations

Medical organisations have varying stances on sauna use during pregnancy:

• NHS: Advises avoiding saunas during pregnancy due to overheating risks

• ACOG (American): Recommends avoiding activities that may cause overheating

• Finnish guidelines: Generally considered safe with modifications

If You Choose to Use a Sauna While Pregnant

If your healthcare provider approves sauna use and you decide to continue, follow these precautions:

1. Limit sessions to 10-15 minutes maximum

2. Use lower temperatures (below 70°C / 158°F)

3. Stay very well hydrated before, during, and after

4. Sit on a lower bench where temperatures are cooler

5. Never use the sauna alone

6. Exit immediately if you feel unwell

7. Avoid sauna in the first trimester when neural development is critical

8. Skip the cold plunge, which can cause blood pressure changes

Warning Signs to Exit Immediately

Leave the sauna right away if you experience:

• Dizziness or lightheadedness

• Nausea or feeling faint

• Excessive sweating

• Feeling too hot or uncomfortable

• Rapid heartbeat

• Any cramping or contractions

Alternatives During Pregnancy

If you want to enjoy warmth and relaxation without the risks, consider these alternatives:

• Warm (not hot) baths below 37°C / 98°F

• Prenatal massage

• Gentle warm steam rooms for shorter periods

• Heating pads on specific areas (not the abdomen)

• Warm showers

After Pregnancy

Good news: once you've given birth, you can typically return to normal sauna use. If you're breastfeeding, stay well hydrated as sweating can affect milk supply. Wait until any stitches have healed and you feel comfortable before resuming.

The Bottom Line

While brief, moderate sauna use may be safe for some pregnant women, the official NHS guidance recommends avoiding saunas during pregnancy. This is a personal decision that should be made in consultation with your healthcare provider, considering your individual health status and pregnancy progression.

If you're a regular sauna user who finds it difficult to give up during pregnancy, discuss with your midwife or doctor about what modifications might allow you to continue safely. And remember, pregnancy is temporary—the saunas will still be there after your baby arrives.