A hot tub or sauna sounds like exactly what an achy pregnant body wants. The catch is not the relaxation, it is the heat. Raising your core body temperature too high, especially early in pregnancy, is the concern. Here is what to know, and how to still warm up safely.
- The issue is overheating. Raising your core temperature too high, particularly in the first trimester, is linked to a higher risk of certain birth defects.
- Most guidance is to avoid hot tubs, saunas, and very hot baths in pregnancy.
- A warm (not hot) bath is fine. Keep the water comfortably warm, not steaming, and do not soak until you feel overheated.
- Get out right away if you feel dizzy, too warm, or unwell.
Why heat is the concern
In plain English: sitting in very hot water or a hot, steamy room can raise your core body temperature. A sustained high core temperature in early pregnancy (often described as overheating, similar to a high fever) has been associated with a higher risk of neural tube defects and other problems. Hot tubs are a particular concern because the water stays hot and your body cannot cool down by sweating the way it does in a sauna.
The practical guidance
- Hot tubs and jacuzzis: best avoided in pregnancy, especially the hot, prolonged soaks they are designed for.
- Saunas and steam rooms: generally advised against, for the same overheating reason.
- Hot baths at home: keep the water warm rather than hot, keep it short, and keep your shoulders or chest out so you are not fully immersed in heat. A warm bath that does not make you sweat or feel flushed is fine.
A simple test: if the water or room would make you sweat or feel uncomfortably hot, it is too hot for now.
Listen to your body
Pregnancy can make you feel warmer and more lightheaded anyway, and heat can drop your blood pressure and make you dizzy. If at any point you feel too warm, dizzy, faint, or unwell, get out, cool down, and have some water. There is no prize for toughing it out.
When to talk to your provider
Ask if you used a hot tub or sauna before you knew you were pregnant and are worried, or if you have questions about warm-water exercise classes, which are generally kept at a safe temperature but are worth confirming. If you ever feel faint or unwell after heat exposure, check in.
Medical Disclaimer: This article is for general educational purposes only and is not medical advice, and it does not replace guidance from your doctor or midwife. Always confirm what is right for you with a qualified professional. If you think you may be experiencing a medical emergency, contact your local emergency services right away.
Sources
- American College of Obstetricians and Gynecologists (ACOG). Guidance on heat exposure and exercise in pregnancy.
- National Health Service (NHS). “Things to avoid in pregnancy: saunas and hot tubs.” 2024.
- Organization of Teratology Information Specialists (MotherToBaby). Fact sheet on hyperthermia in pregnancy.
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