Sauna Use During Pregnancy: What to Know

Pregnancy comes with a long list of dos and don’ts, which can often feel overwhelming. As your body changes and your baby grows, you are naturally more cautious about everything, from the foods you eat to the way you relax. One common question that arises is whether sauna use during pregnancy. Understanding the risks, precautions, and current medical guidance can help you make an informed decision for you and your baby. Let us discuss saunas and their safety during pregnancy. 

The Charm of Saunas for Pregnant Women

Pregnant women often experience aches, pains, and tension. On the other hand, saunas promote muscle relaxation and stress relief, explaining why expectant mothers crave the soothing experience of the best home sauna. But many things change when you are pregnant, including your body’s response to heat. While using a sauna during pregnancy may offer short-term comfort, it is crucial to look beyond the surface benefits. The way your body handles high temperatures while you are expecting is not the same as before. This is where concerns start arising. 

Why Use the Sauna During Pregnancy Upon Approval by a Healthcare Provider

Always consult your doctor or midwife before starting or continuing the best infrared sauna use during pregnancy. Once cleared, some women may enjoy the following benefits. 

·       Relief from Aches and Pains

Growing a baby brings physical strain to the lower back and joints. Infrared heat can penetrate deeply into tissues and muscles, offering gentle pain relief, soothing hip and joint discomfort, helping with muscle tightness, and improving mobility. 

·       Improved Circulation

As blood flow in your body increases to support your baby, improving circulation is key. Infrared therapy can enhance blood vessel dilation, helping to reduce ankle and leg swelling, fatigue, and boosting oxygen delivery to the organs and muscles.

·       Stress Reduction and Enhanced Sleep

Hormonal changes and physical discomfort can disrupt sleep and increase anxiety. The calming warmth of an outdoor infrared sauna promotes relaxation and endorphin release, encouraging better rest and promoting a sense of well-being.

·       Detox Support

The pregnancy phase is not the ideal time to initiate a full detox. But mild sweating can support natural detoxification processes as long as you do it safely and without overheating. Sauna heat promotes sweating, which facilitates the elimination of environmental toxins and supports skin clarity and health. 

Why Body Temperature Matters During Pregnancy

One of the core issues with sauna use during pregnancy is the rise in core body temperature. Normally, the human body regulates heat well. However, during pregnancy, your internal thermostat becomes more sensitive. If your body temperature goes too high, especially in the first trimester, it can pose risks for the developing fetus.

When your body is exposed to high temperatures of between 65°C and 90°C, your core temperature can surge past 38.3°C. This is known as hyperthermia. During pregnancy, especially in the early weeks when your baby’s organs are forming, hyperthermia has been linked to an increased risk of neural tube defects and other developmental issues. Key concerns related to overheating include:

·       Neural tube defects like spina bifida

·       Reduced blood flow to the uterus

·       Dehydration from fluid loss through sweating

·       Heat stress, which may affect fetal heart rate

·       Drop in blood pressure leading to dizziness or fainting

Medical Opinions and Guidelines

It is worth mentioning that some women use the sauna without experiencing any negative effects. But, medical professionals and health organizations opine that using the best outdoor sauna during pregnancy should be done cautiously to minimize the potential risks. For example, 

·       NHS (UK) guidance emphasizes using the sauna for short durations later on in the pregnancy under strict monitoring. The organization discourages sauna use during the first trimester

·       The American College of Obstetricians and Gynecologists (ACOG) recommends avoiding activities that significantly raise core body temperature, especially during the first trimester.

·       The Mayo Clinic advises against using hot tubs or steam rooms during pregnancy due to potential risks of overheating.

What to Know About Sauna Use During The First Trimester

The first 12 weeks of pregnancy are a crucial period for fetal development. During this time, the neural tube, spine, and major organs begin to form, and your body undergoes rapid physical and hormonal changes.

Exposing yourself to high heat early in pregnancy, even when you feel fine, may interfere with these delicate developmental stages. As the embryo’s systems are just beginning to form, environmental stressors like heat can have unbalanced effects. For this reason, many healthcare providers advise against any high-heat exposure during the first trimester.

What Happens If You Use a Sauna Before Discovering You Are Pregnant?

If you used a sauna before discovering your pregnancy, do not panic. One-time exposure is unlikely to cause harm, especially if your infrared sauna session was short and you remained well hydrated. It is wise to inform your doctor so they can consider your full health picture and offer guidance or reassurance.

Is Sauna Use in the Third Trimester Safe?

Some practitioners say that limited sauna use after the first trimester is acceptable, as long as it is done with extreme caution. If you are considering sauna use in late pregnancy, follow these safety tips:

·       Limit session time. Never stay in a sauna for more than 10 minutes.

·       Stay hydrated. Drink plenty of water before, during, and after your session to prevent dehydration.

·       Avoid peak heat. Choose lower temperatures or use the best infrared saunas, which operate at lower heat levels.

·       Sit near the door. It is usually cooler and makes exiting easier if you feel unwell.

·       Listen to your body. If you feel light-headed, dizzy, or nauseous, leave the sauna immediately.

·       Avoid going alone. Always use saunas with someone nearby in case you need help.

·       Skip it if you are unwell. Illness, even mild, can increase heat sensitivity.

·       Use during the second and third trimesters only, and only with medical approval

Alternatives to Saunas for Pregnancy Relief

If you are missing that post-sauna feeling of relaxation or seeking relief from pregnancy-related discomfort, consider the following alternatives.

·       Warm baths: Soaking in water below 37.8°C can ease muscle tension without the risk of overheating.

·       Prenatal massage: Helps reduce stress hormones, improves circulation, and relieves aches.

·       Gentle prenatal yoga: Encourages flexibility, relaxation, and reduces back pain.
Warm compresses or heated rice packs: Applied locally for sore muscles.

·       Hydrotherapy or warm pools: Helps relieve swelling and joint pressure.

Individual Risk Factors to Consider

Every pregnancy is unique. If you have any pre-existing conditions or are struggling with current complications, using the sauna may carry additional risks. Talk to your healthcare provider first if you have:

·       High blood pressure or preeclampsia

·       Gestational diabetes

·       History of fainting or dizziness

·       Heart conditions

·       Multiple pregnancies

·       Any other medical concern or high-risk pregnancy diagnosis

Finally

Sauna use during pregnancy can improve circulation, support detoxification, and provide relief from aches and pains. However, there are risks involved, particularly during the first trimester. If you are unsure whether sauna use is right for you during pregnancy, it is best to avoid it.

Consult your healthcare provider before incorporating the sauna into your pregnancy care routine. If you have to use the sauna while pregnant, take the necessary precautions to keep you and your baby safe. Limit your heat exposure time to 10 minutes, stay well hydrated, and get someone to accompany you for your sauna session.