The question many moms-to-be ask is whether it’s safe to use a sauna during pregnancy. Many people enjoy saunas for relaxation, stress relief, and muscle recovery.
Sitting in the gentle heat can feel soothing and help the body unwind after a long day. However, pregnancy alters how your body responds to heat, so what once felt comforting may now carry some risks.
Throughout history, people have associated warmth and fertility. A Renaissance-era Italian proverb even said, “If you want your woman to become pregnant, send her to the baths while you stay at home.”
In Estonia, traditional sayings also link sauna and childbirth. It was once believed that a sauna could help induce labor — and in a way, there’s a bit of truth to that.
Prolonged exposure to heat can increase the risk of premature labor or miscarriage. So before heading to the sauna, it’s worth learning how heat affects you and your growing baby.
This article is for informational purposes only and should not replace medical advice from your healthcare provider.
Every pregnancy is different, so please consult your doctor before making any decisions about sauna use or heat exposure.
To understand why experts recommend caution, let’s first look at how sauna heat affects the body.
How a Sauna Affects Your Body
How a sauna affects your body depends on how it manages heat. When you sit in a sauna, your body temperature rises quickly. Your heart beats faster, blood vessels widen, and you start to sweat.
This process helps your body release heat, increase blood flow, and relax your muscles. It’s why saunas feel so refreshing after exercise or a long day.
But saunas are much hotter than most people realize — typically between 160°F and 200°F (70°C–93°C). In such heat, your core body temperature can rise within minutes.
That’s why most experts recommend keeping your core temperature below 102°F (39°C) when pregnant. A sauna session can raise it beyond that, especially if you stay in too long or don’t cool down properly.
Now that you know what heat does to your body, let’s explore why pregnancy changes that response.
Why Pregnancy Changes Things
Why pregnancy changes things is that your body is already working hard to protect your baby. Your heart pumps more blood, your metabolism increases, and your natural body temperature runs higher.
When you enter a hot sauna, your body has to work harder to maintain its temperature.
But since blood flow and warmth pass between you and your baby through the placenta, your baby’s temperature rises too — and they can’t sweat to cool off until much later in development.
The fetus begins forming sweat glands around week 16, but they can’t function yet. That means your baby relies entirely on your circulation to regulate its body temperature.
It’s important to be cautious when using the sauna during pregnancy — especially in the early stages.
Can You Sit in a Sauna While Pregnant?
Can you sit in a sauna while pregnant without risk? It’s a question many moms-to-be ask.
Sitting in a hot sauna raises your core temperature, increases your heart rate, and can reduce the oxygen supply available to your baby.
Prolonged exposure may also lead to dizziness, dehydration, or even trigger early contractions.
If you do try it, make sure it’s brief, stay hydrated, and leave immediately if you feel unwell.
Listening to your body’s signals is key to keeping both you and your baby safe.
Since these risks are closely tied to body temperature, let’s examine the experts’ views on safe limits and recommendations.
What the Experts Say
What the experts say about sauna use during pregnancy aligns with traditional wisdom and modern science.
The American College of Obstetricians and Gynecologists (ACOG) and the Centers for Disease Control and Prevention (CDC) both advise avoiding saunas, steam rooms, and hot tubs during pregnancy, especially in the first trimester.
These organizations warn that a high core temperature (above 102°F or 39°C) can lead to overheating, dehydration, and potential birth defects.
However, some medical studies suggest that short, moderate sauna sessions may not pose a significant risk if you’re healthy and careful.
For example, research indicates that pregnant women can safely spend up to 20 minutes in a sauna at 158°F (70°C, 15% humidity) without harm, provided they take frequent breaks and remain hydrated.
Still, doctors emphasize that it’s safest to err on the side of caution and always listen to your body.
Possible Risks of Using a Sauna While Pregnant
Possible risks of using a sauna while pregnant include overheating, dehydration, and fainting. When your body temperature rises too high, your blood pressure can drop, making you feel dizzy or lightheaded.
Overheating also reduces oxygen flow to the baby and may increase the risk of congenital disabilities, especially early in pregnancy.
To stay safe, limit exposure, take cooling breaks every 5–7 minutes, and leave the sauna if you feel flushed, weak, or unwell.
The effects of sauna heat can also vary depending on which stage of pregnancy you’re in, so let’s take a closer look at each trimester.
Sauna During the First Trimester — Why Early Pregnancy Needs Extra Care
Sauna during the first trimester of pregnancy requires extra caution because this is the most sensitive stage of your baby’s development.
During these first 12 weeks, your baby’s organs are forming, and your body is adjusting to major hormonal and physical changes. High heat at this stage can quickly raise your core temperature to unsafe levels.
That’s why most doctors and health organizations advise avoiding saunas completely during the first trimester.
If you’re craving relaxation, consider gentle alternatives like stretching, warm baths (under 100°F / 38°C), or leisurely walks. These options help you unwind safely without adding stress to your body or your baby.
It’s a simple way to care for yourself while keeping your pregnancy safe in its earliest stage.
As pregnancy progresses, your body changes again, which can affect how you respond to heat in the second trimester.
Sauna During the Second Trimester — What Changes in the Middle Months
Sauna use during the second trimester of pregnancy may feel safer because your body has adjusted to the pregnancy, and many women experience an increase in energy during these months.
However, your body still faces challenges regulating temperature, and the sauna’s high heat can quickly cause dehydration or dizziness. Even short sessions can raise your body temperature faster than you realize.
Experts recommend limiting any sauna use to very short durations — five to ten minutes maximum — and taking breaks to cool down.
Always consult your healthcare provider first, since every pregnancy is different.
Paying attention to how your body feels is the best way to stay safe and comfortable.
By the time you reach the third trimester, your body faces new challenges in regulating temperature and staying hydrated.
Sauna During the Third Trimester — Safety in the Final Stretch
Pregnancy in the third trimester brings additional risks because your body is working harder than ever to support your baby. In these final months, your increased body weight and blood volume make it even more challenging to regulate your body temperature.
Sitting in a sauna can cause your blood pressure to drop or make you feel dizzy or faint, especially if you stay in too long.
Staying hydrated and cool will help you conserve energy and prepare your body for labor. After childbirth, you can return to the sauna and fully enjoy its warmth again — safely and without worry.
Before making any decisions, it’s always wise to discuss sauna use with your doctor to ensure it’s safe for you personally.
When to Talk to Your Doctor
When to talk to your doctor about sauna use or any heat exposure is before you try it.
Your healthcare provider can help you decide what’s safe based on your health, how far along you are, and how your pregnancy is progressing.
They may also offer tailored advice — for example, on how long to stay in, how often to take breaks, or how to maintain a safe body temperature.
Open communication helps you stay confident and secure while caring for your baby.
If your doctor recommends avoiding saunas, there are still many safe and soothing ways to relax during pregnancy.
Enjoying Warmth Safely During Pregnancy
During pregnancy, it’s absolutely possible to enjoy warmth and relaxation — the key is to listen to your body and choose safe ways to do so.
Doctors confirm that moderate exposure to heat — the kind that doesn’t raise your body temperature above 102°F (39°C) — is generally not considered dangerous.
This means that short sessions in a milder sauna can be safe during pregnancy, as long as you stay well hydrated, take breaks, and pay close attention to how you feel.
If warmth feels soothing and your body responds well, a sauna can be a gentle and nurturing way to support your well-being. However, if you start to feel dizzy, nauseous, or uncomfortable, it’s essential to cool down and rest immediately.
Enjoying warmth during pregnancy is about finding a balance between comfort and caution. It’s a time when your body needs care, calm, and mindfulness, not heat that pushes your limits.
Frequently Asked Questions
Can Short Sauna Sessions be Safe While Pregnant?
Some studies suggest that short, moderate sauna sessions (under 10 minutes, around 158°F or 70°C) are unlikely to harm the baby — especially if you take cooling breaks and stay hydrated.
However, everyone’s body reacts differently, and pregnancy increases heat sensitivity. Always talk to your doctor before trying even a short session.
Why is Overheating Dangerous During Pregnancy?
Overheating raises your core body temperature, which also warms the baby through your blood and placenta. Since babies can’t sweat to cool off, their temperature may rise too high, which can affect oxygen levels and brain development.
That’s why doctors set the safe limit at a core temperature below 102°F (39°C).
What About Infrared Saunas? Are They Safer?
Infrared saunas feel less intense because they warm the body directly rather than heating the air. However, they can still raise your core temperature.
While the heat may feel milder, the risk of dehydration and overheating remains. The safest choice is to skip infrared saunas during pregnancy as well.
Can Sauna Use Cause Early Labor?
Yes — prolonged exposure to heat may cause your body to release stress hormones and trigger contractions. Traditional beliefs in places like Estonia even held that sauna heat could “bring on” childbirth.
While mild heat isn’t usually harmful, it’s best to avoid any situation that might cause your body stress or fluid loss during pregnancy.
References
American College of Obstetricians and Gynecologists (ACOG). Can I use a sauna or hot tub early in pregnancy? Published on ACOG.org. https://www.acog.org/womens-health/experts-and-stories/ask-acog/can-i-use-a-sauna-or-hot-tub-early-in-pregnancy
Centers for Disease Control and Prevention (CDC). About Heat Exposure and Reproductive Health. https://www.cdc.gov/niosh/reproductive-health/prevention/heat.html
Hõbepappel, U., Hõbepappel, L., Nellis, S., & Nellis, S. (2023). SAUNA. History, Culture, Health, Construction.