Sauna Use During Pregnancy: Safety and Risks Explained

This is one of the most interesting topics we explore at Eden Hut - and quite possibly the most common question we receive from expecting mothers. Can you go in a sauna when pregnant? The research reveals a more nuanced answer than the blanket warnings you might hear. While caution is warranted, particularly during the first trimester, understanding what the science actually shows helps you make informed decisions about sauna use throughout your pregnancy.

What the Research Shows

The medical community has studied sauna use during pregnancy extensively, with findings that might surprise you. Research published by the National Institutes of Health concludes that healthy pregnant women may safely have sauna baths throughout their pregnancy when proper precautions are followed. The study found that pregnant women adapt well to the thermal stress of the sauna, as does the fetus when it's healthy.

A comprehensive systematic review examined heat exposure during pregnancy and found that pregnant women can safely sit in hot/dry saunas at 70°C (158°F) with 15% relative humidity for up to 20 minutes, irrespective of pregnancy stage, without reaching core temperatures that exceed the teratogenic threshold of 39.0°C (102.2°F). Across 347 women studied, no participant exceeded this critical temperature threshold.

However, context matters. The Finnish population - where most women engage in weekly sauna bathing throughout pregnancy - has the lowest global incidence of neural tube defects like anencephaly. Research notes that observational studies in both Finland and the United States have failed to establish links between moderate sauna use and higher incidence of birth defects.

Understanding the Risks by Trimester

First Trimester: The Critical Period

Can you go in a sauna pregnant during your first trimester? This is when the highest caution is warranted. Research from the National Institutes of Health found that exposure to heat sources including saunas during early pregnancy was associated with increased risk for neural tube defects. Women reporting sauna exposure in early pregnancy had 2.6 times the risk compared to those without heat exposure, though this finding had wide confidence intervals.

The first trimester is when your baby's neural tube - which becomes the brain and spinal cord - develops. Elevated core body temperature during this crucial developmental window poses the greatest concern. Most medical organizations, including the American College of Obstetricians and Gynecologists (ACOG), recommend avoiding or severely limiting sauna use during these initial weeks.

Second and Third Trimesters: Lower Risk

As pregnancy progresses beyond the first trimester, the risks associated with moderate sauna use decrease significantly. Your baby's major organs have formed, and brief sauna sessions with proper precautions become less concerning. Clinical research found no adverse effects of sauna bathing during pregnancy in healthy women, excepting cases of toxemia.

That said, your body changes throughout pregnancy. You may experience dizziness, dehydration, or overheating more quickly than before pregnancy. Blood pressure fluctuations become more common, and your cardiovascular system is already working harder to support both you and your growing baby.

The Core Temperature Threshold

The critical factor isn't the sauna temperature - it's your core body temperature. Research consistently identifies 39.0°C (102.2°F) as the teratogenic threshold. Studies measuring body temperature in saunas averaging 81.4°C (178.5°F) found that none of the women remained in the sauna long enough for their core temperature to reach dangerous levels. Most left due to discomfort well before reaching 38.9°C.

This is important: your body's natural discomfort signals typically protect you. When you feel too hot, dizzy, or uncomfortable, you naturally exit the sauna before reaching temperatures that could harm your baby.

Safe Sauna Practices During Pregnancy

If your healthcare provider approves occasional sauna use during pregnancy, follow these essential safety guidelines:

Time Limits: Limit sessions to 10-15 minutes maximum. Research supports up to 20 minutes for healthy pregnant women, but shorter sessions provide safety margins. Never extend your session if you feel uncomfortable.

Temperature Awareness: Choose lower sauna temperatures when possible. Traditional Finnish saunas at 70°C (158°F) with low humidity have been studied and found safer than higher temperatures. Infrared saunas, which operate at lower temperatures, may be gentler alternatives, though research specifically on pregnancy is limited.

Hydration is Critical: Drink water before, during (if needed), and thoroughly after your sauna session. Pregnancy increases your fluid needs, and sweating accelerates dehydration. Dehydration during pregnancy can cause complications including decreased amniotic fluid and preterm labor.

Listen to Your Body: Exit immediately if you feel dizzy, nauseous, lightheaded, have difficulty breathing, or feel uncomfortably hot. These are your body's warning signals. During pregnancy, you may reach these thresholds faster than before.

Cooling Breaks: Take breaks in cooler air. Some sauna enthusiasts alternate between heat and cooling periods - this practice may help prevent excessive core temperature elevation during pregnancy.

Positioning Matters: Sit on lower benches where temperatures are cooler. Heat rises in saunas, making upper benches significantly hotter. Stay seated rather than lying down, which can cause blood pressure drops.

Avoid Alcohol: Never combine sauna use with alcohol consumption during pregnancy. Alcohol impairs your body's temperature regulation and dehydrates you further.

When to Avoid Saunas Completely

Can you use sauna when pregnant in every situation? No. Certain conditions require complete avoidance of sauna use during pregnancy:

If you have pregnancy complications including preeclampsia, placenta previa, history of preterm labor, multiple pregnancy complications, or any high-risk pregnancy designation, saunas are not safe. If you experience frequent dizziness, low blood pressure, or dehydration issues even without sauna use, avoid them entirely. Women with cardiovascular conditions or taking blood pressure medications should not use saunas during pregnancy.

If you have a fever, feeling unwell, or fighting any infection, skip the sauna - your body temperature is already elevated. Never use saunas if your healthcare provider has advised against heat exposure for any reason.

The Honest Reality

The research on sauna pregnancy safety presents a more nuanced picture than blanket warnings suggest. For healthy women with uncomplicated pregnancies, particularly after the first trimester, brief and moderate sauna sessions may not pose significant risks when proper precautions are followed. However, the potential risks during early pregnancy and the individual variability in how women respond to heat exposure mean caution remains essential.

We've spoken with many expecting mothers who love their sauna practice and struggle with giving it up entirely. The Finnish experience - where sauna bathing during pregnancy is culturally normal with excellent health outcomes - suggests that moderate use may be safe for many women. But Finland's sauna culture includes deep understanding of proper use, shorter sessions, and careful attention to the body's signals.

Our Recommendation

Always consult your healthcare provider before using a sauna during pregnancy. Every pregnancy is unique, and your doctor knows your specific situation, risk factors, and health history. If you're given approval, start conservatively - shorter sessions, lower temperatures, and careful attention to how you feel.

If you're considering a sauna for your home and planning for pregnancy, understanding these safety considerations helps you make informed choices. Our outdoor sauna collection includes various styles that allow temperature control and comfortable lower-bench seating, features that matter for safe use during pregnancy.

For specific questions about sauna features that support safe pregnancy use, temperature control options, or choosing a sauna with your family's long-term wellness in mind, contact us. We're here to provide honest guidance that prioritizes your health and your baby's safety above all else.

The Bottom Line

Can you go in a sauna when pregnant? For healthy women with uncomplicated pregnancies, particularly after the first trimester, brief sauna sessions with strict precautions may be acceptable with your doctor's approval. During the first trimester, the safest approach is avoiding saunas entirely or severely limiting use. Throughout pregnancy, never exceed 10-15 minutes, stay well-hydrated, keep core temperature below 102.2°F, and listen to your body's warning signals.

The research supports cautious, moderate use for many women, but individual factors matter enormously. When in doubt, err on the side of caution. The benefits of sauna bathing can wait - your baby's healthy development cannot. Your healthcare provider's guidance, combined with understanding the research, helps you make the choice that's right for your unique pregnancy journey.