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Sauna and Pregnancy: What Expectant Mothers Need to Know

Close-up of a pregnant woman's belly with a sauna in the background, illustrating the topic of sauna and pregnancy safety and considerations.
Images ©ultramarinfoto / ©Anna Subbotina via Canva.com

Thinking about hitting the sauna while pregnant? You’re not alone.

Many expectant moms wonder if it’s safe to enjoy a steamy session during those nine months.

Let’s dive into the world of sauna and pregnancy, exploring the benefits, risks, and everything in between.

Disclaimer: This content is for informational purposes only and not medical advice. Always consult a licensed healthcare provider before making any health-related decisions or altering your treatment plan. Follow safety guidelines.

Key Takeaways

  • Heat Risks: High temperatures can raise your core body temp, risking complications for you and your baby, especially in the first trimester.
  • Dehydration and Overheating: Saunas can cause dehydration and overheating, as your body is already working hard to cool down.
  • Stress Relief: Some moms-to-be find saunas help with stress and sleep and ease pregnancy aches.
  • Expert Advice: Most experts recommend avoiding saunas, especially early on. If you must, consult your doctor and keep sessions short and cool.
  • Safe Alternatives: Try prenatal massages, gentle yoga, warm baths, or meditation to relax without the heat risks.

The Heat is On: Understanding Sauna Use During Pregnancy

The tradition of using saunas for relaxation dates back centuries, but when you’re growing a tiny human, things get a bit more complicated. The main concern? Heat.

Pregnancy and high temperatures don’t always mix well. Your body’s already working overtime, and adding extra heat to the equation can be tricky.

But before we get too deep, let’s break down what exactly happens when you step into that wooden box of warmth.

The Science Behind Sauna and Pregnancy

When you’re in a sauna, your body temperature rises. This increase can affect both you and your baby.

According to a study published in the Canadian Medical Association Journal, excessive heat exposure during pregnancy can potentially lead to complications.

Your body’s trying to keep cool, which means less blood flow to the placenta.

And that little nugget inside? They’re sensitive to temperature changes, too.

Pregnant woman sitting on a rug, holding her belly, and looking out of a window, embracing a calm moment during her pregnancy.
Image ©Maravic via Canva.com

Potential Risks of Sauna Use During Pregnancy

Using a sauna while pregnant isn’t all sunshine and roses. Here are some potential risks to keep in mind:

  • Dehydration: You’re sweating for two now, which means you lose fluids faster.
  • Overheating: Your baby can’t regulate their temperature like you can.
  • Dizziness and fainting: The heat can mess with your blood pressure.
  • Potential birth defects: Some studies suggest a link between high temperatures and neural tube defects.

But don’t panic just yet. These risks are most significant during the first trimester when your baby is developing crucial organs.

The Flip Side: Potential Benefits of Sauna for Pregnant Women

Now, it’s not all doom and gloom. Some moms-to-be swear by their sauna sessions. Here’s why:

  • Stress relief: Pregnancy can be stressful, and a quick sauna sesh might help you unwind.
  • Better sleep: That post-sauna relaxation could lead to a better night’s rest.
  • Easing aches and pains: The heat might soothe those pregnancy-related body aches.

Remember, though, these benefits aren’t exclusive to saunas. There are plenty of pregnancy-safe ways to relax and ease discomfort.

What Do the Experts Say About Sauna and Pregnancy?

Let’s turn to the pros for some guidance.

Elana Pearl Ben-Joseph, MD, MPH, a pediatrician and Medical Editor at Nemours KidsHealth advises caution. She recommends avoiding activities that could raise your core body temperature above 102.2°F (39°C).

Most medical experts lean towards caution, often suggesting pregnant women steer clear of saunas, especially in the first trimester.

But here’s the kicker: every pregnancy is unique. What works for one mom might not work for another.

Making the Decision: To Sauna or Not to Sauna?

At the end of the day, the decision about sauna and pregnancy is between you and your healthcare provider. Every pregnancy is different, and what’s right for one mom might not be right for another.

If you’re really craving that sauna experience, talk to your doctor. They might give you the go-ahead with some modifications, like shorter sessions or lower temperatures.

Remember, pregnancy is temporary, but your baby’s health is forever. When in doubt, play it safe.

There are plenty of ways to relax and take care of yourself during pregnancy that don’t involve potential risks.

Alternatives to Sauna During Pregnancy

Pregnant woman practicing yoga with the guidance of an instructor in a cozy living room, enhancing flexibility and well-being during pregnancy.
Pregnant Woman Doing Yoga
(Image ©Pavel Danilyuk via Canva.com)

Feeling bummed about skipping the sauna? Don’t sweat it (pun intended). There are plenty of pregnancy-safe alternatives to help you relax:

  • Prenatal massage: Get those knots worked out without the heat.
  • Gentle yoga: Stretch and unwind without raising your body temp.
  • Warm (not hot) baths: Soak away stress at a safer temperature.
  • Meditation: Calm your mind without any physical risks.

These options can give you that relaxation fix without the potential risks of sauna use.

Conclusion: The Bottom Line on Sauna and Pregnancy

Navigating pregnancy can feel like a minefield of dos and don’ts. When it comes to sauna and pregnancy, the consensus leans towards caution.

While the warmth might be tempting, especially when you’re dealing with pregnancy aches and pains, it’s essential to balance the possible risks with the benefits.

Your body’s already working overtime to create a perfect environment for your little one. Adding extra heat to the mix might just be more stress than it’s worth.

Remember, pregnancy is a journey, not a destination. It’s okay to skip the sauna for now and focus on other ways to relax and take care of yourself.

After all, in just a few months, you’ll have a whole new adventure to embark on – parenthood. And trust me, that’s going to be way more exciting (and challenging) than any sauna session.

So, kick back, put your feet up, and enjoy this special time. Before you know it, you’ll be holding your little one in your arms, and that’s a warmth no sauna can match.

Stay cool, mama. You’ve got this.


FAQs About Sauna and Pregnancy

Do Scandinavians use a sauna when pregnant?

Yes, some Scandinavian women use saunas while pregnant, but they usually take extra precautions like limiting the time and staying in lower temperatures. It’s important to follow their lead and be cautious.

How long can you be in a steam room when pregnant?

It’s best to avoid steam rooms during pregnancy. The high humidity and heat can quickly raise your core temperature, which can be risky for your baby. If you do decide to go, keep it very short and cool down immediately.

How hot is too hot in pregnancy?

Anything that raises your core body temperature above 102.2°F (39°C) is considered too hot during pregnancy. This can happen quickly in a sauna, hot tub, or steam room.

Can I work out in a heated room while pregnant?

It’s generally not recommended to work out in a heated room while pregnant. High temperatures combined with exercise can overheat your body, which might be harmful to your baby.

Can you go to thermal baths when pregnant?

It’s best to avoid thermal baths during pregnancy due to the risk of overheating. If you do visit one, ensure the temperature is below 100°F (37.8°C) and limit your time in the water.

When are pregnancy hormones the worst?

Pregnancy hormones can peak during the first trimester, causing symptoms like nausea, fatigue, and mood swings. Another peak occurs in the third trimester, preparing the body for labor and delivery.


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