Most medical guidance advises pregnant people to avoid saunas, particularly during the first trimester, due to the risk of overheating (hyperthermia). Pregnancy already raises your baseline body temperature, and high-heat environments can push it to a level that may harm your developing baby. Always check with your midwife or GP before using a sauna while pregnant.
You're tired, you're carrying a small human, and the idea of sitting in a warm sauna sounds like absolute heaven. Completely understandable. Saunas are brilliant for recovery, stress relief, and that deeply satisfying feeling of just... switching off. But pregnancy changes a few things — including how your body handles heat — and it's worth understanding the risks before you step inside.
This guide covers the key things to know about sauna use during pregnancy: why overheating is a concern, what the first trimester guidance looks like, how saunas compare to hot tubs, and what to do instead if you're looking for a proper bit of relaxation.
The quick answer (and why it's not a simple yes/no)
Most clinical guidance — including from NHS-aligned sources — recommends that pregnant people avoid saunas, hot tubs, and steam rooms, especially in early pregnancy. That said, the research in this area is limited, and individual circumstances matter.
The risk isn't about the sauna itself — it's about what heat does to your body when you're pregnant. Factors like how far along you are, your overall health, the temperature of the sauna, and how long you stay all play a role. This is why there's no one-size-fits-all answer, and why checking with your midwife or GP before making any decisions is genuinely the right move.
Why overheating matters in pregnancy
Hyperthermia (not to be confused with hypothermia)— the medical term for when your core body temperature rises above safe levels — is the central concern here. Normally, your body manages heat brilliantly: you sweat, you cool down, job done. But saunas interfere with that process. When surrounded by intense dry heat, your body struggles to lose heat efficiently through sweating, so your core temperature climbs.
Pregnancy already puts extra strain on your thermoregulatory system. Hormonal changes increase blood flow to the skin, your heart is working harder, and you're generally running a little warmer than usual. Add a sauna into the mix and there's a real risk of pushing your core temperature higher than is safe for you or your baby.
According to the Organisation of Teratology Information Specialists (OTIS), a body temperature of 38.3°C (101°F) or above raises concerns during pregnancy. Overheating can also reduce blood flow to the brain — which is why dizziness and fainting are common symptoms — and increase the risk of dehydration.
Sauna while pregnant in the first trimester: what to consider
The first trimester is widely considered the period of greatest caution. During these early weeks, the baby's brain, spine, and major organs are developing rapidly. Some studies have suggested a link between elevated body temperature and neural tube defects — conditions affecting the brain and spinal cord — when overheating occurs in the first trimester.
If you're in your first twelve weeks, the broad guidance is to avoid high-heat environments like saunas and steam rooms altogether. It's not about being overly cautious for the sake of it — it's about the fact that your body is doing something remarkable, and it doesn't need any added heat stress on top of it.
Is sauna safe during pregnancy in later trimesters?
The risks don't disappear after the first trimester, though the nature of the concern shifts slightly at this stage of pregnancy. Later in pregnancy, overheating and dehydration remain genuine risks, and severe dehydration can lower blood volume and amniotic fluid. You're also dealing with changes to blood pressure (which can drop suddenly in heat), increased likelihood of dizziness, and — entirely practically — a changing centre of gravity that makes getting in and out of a sauna less straightforward than it used to be.
The bottom line remains the same: check with your clinician, and if you do use a sauna at any point during pregnancy, avoid prolonged exposure or long periods in the heat, keep the temperature lower, and stop immediately if you feel dizzy, uncomfortable, or otherwise feel unwell.
Hot tub vs infrared saunas vs sauna during pregnancy: which is riskier?
Both saunas and hot tubs can raise your core body temperature to levels that aren't safe during pregnancy — but they do it differently, and hot tubs can actually be more intense.
In a traditional sauna, the heat is in the air. In a hot tub, you're submerged in warm water.
By contrast, infrared saunas use infrared heat to warm the body more directly, but they can still contribute to overheating and dehydration in pregnant women. Water conducts heat far more efficiently than air, which means your body temperature can rise more quickly in a hot tub. Some hot tubs reach temperatures of 40°C or higher — well above the 35°C upper limit recommended for hydrotherapy pools during pregnancy.
The takeaway: pregnant women should avoid hot tubs, and neither option is automatically safe during pregnancy. If you're weighing one against the other, a sauna at a lower temperature and shorter duration carries marginally less heat exposure risk — but both warrant real caution and a conversation with your midwife or doctor.
If your midwife says it's ok: practical ways to reduce risk
If you've had a conversation with your healthcare provider and they're comfortable with occasional, careful sauna use, here are some sensible ways to reduce the risk:
- Keep sessions short — your body starts to struggle with heat regulation in a hot environment, so avoid prolonged exposure
- Lower the temperature — a cooler sauna (ideally below 70°C) is significantly less intense than a traditional Finnish sauna
- Sit on a lower bench — heat rises, so the lower bench is meaningfully cooler
- Hydrate well before and after, and take cool-down breaks to help reduce dehydration risk during sauna use
- Don't go alone — having someone with you matters if you feel faint
- Skip it if you're feeling unwell, running a fever, or just having an "off" day
- Choose safer alternatives when possible — if your clinician approves it, exercise or other physical activity is a better way to support wellbeing during pregnancy than heat-based recovery
And above all: trust your body. If something doesn't feel right, it probably isn't.
Signs you're overheating (time to leave, no heroics)
If you experience any of the following while in a sauna, steam room, or hot tub, get out immediately and cool down:
- Dizziness or light-headedness
- Nausea
- Headache
- A pounding or racing heart
- Sudden weakness or fatigue
- Feeling faint
- Excessive sweating followed by suddenly not sweating
- Confusion or disorientation
Don't try to push through. These are your body's signals that something needs to change — listen to them. Read our blog.
Pregnancy-friendly alternatives to get that "aaah" feeling
Relaxation during pregnancy is genuinely important. The good news is you don't need a sauna to find it.
- A warm (not hot) bath — keep the water comfortable rather than scalding, and limit it to 10 minutes or so
- Swimming in a temperature-controlled pool — a safe alternative that can help you relax and move comfortably during pregnancy
- Gentle stretching or prenatal yoga — brilliant for easing muscle aches and a surprisingly effective stress reliever
- Breathing exercises — slow, deep breathing can activate your parasympathetic nervous system, which is a very fancy way of saying it helps you calm down
- A gentle walk — movement, fresh air, and a change of scene do wonders
- Massage — a prenatal massage from a qualified therapist is one of the best things you can do for tired muscles during pregnancy
- Feet up, lights low, early night — sometimes the simplest options are the most underrated
If you're interested in cold exposure after pregnancy (cold plunges can be brilliant for recovery), that's worth exploring once you've recovered from birth — just make sure to check with your healthcare provider and ease in gradually.
Frequently asked questions
Can you go in a sauna when pregnant?
Most medical guidance advises against using a sauna during pregnancy, particularly in the first trimester. The primary concern is overheating (hyperthermia), which can raise your core body temperature to levels that may affect fetal development. Always consult your midwife or GP before using a sauna while pregnant.
Is it safe to use a sauna during the first trimester?
The first trimester is considered the highest-risk period for heat exposure during pregnancy. During these weeks, the baby's neural tube, brain, and baby's organs are developing, and some studies suggest elevated body temperatures may increase the risk of birth defects. Most clinicians recommend avoiding saunas, steam rooms, and hot tubs during the first twelve weeks. This early stage of pregnancy is when extra caution is advised.
How does overheating during pregnancy affect the baby?
According to the Organisation of Teratology Information Specialists (OTIS), a core body temperature of 38.3°C (101°F) or above raises concerns during pregnancy. Increased body temperature can be harmful because the fetus cannot regulate heat normally until around week 16, and overheating may also reduce oxygen flow to the baby. Prolonged overheating — particularly in the first trimester — has been associated with an increased risk of neural tube defects, heart defects, and other developmental complications.
Is a sauna or hot tub riskier during pregnancy?
Both carry risks, but hot tubs can be more intense. Water conducts heat more efficiently than air, which means your core body temperature can rise faster in a hot tub than in a sauna. Some hot tubs reach temperatures of 40°C — well above the 35°C recommended upper limit for pregnancy-safe hydrotherapy. For that reason, many clinicians advise pregnant women to avoid hot tubs altogether because water raises body temperature faster than air.
What are safer alternatives to saunas during pregnancy?
Pregnancy-friendly relaxation options include exercise and warm (not hot) baths, prenatal massage, gentle stretching or yoga, breathing exercises, and light walking as comfortable physical activity. These options support relaxation and muscle relief without the overheating risk associated with saunas and hot tubs.
When can I start using a sauna again after pregnancy?
There's no universally agreed timeline, but most healthcare providers recommend waiting until after you've recovered from birth and received the all-clear from your GP or midwife — typically around the six-week postnatal check. If you had a complicated birth or are breastfeeding, it's worth discussing this specifically with your healthcare provider.
Our take at Vitru
We love saunas. They're a cornerstone of what we do at Vitru, and the research behind regular sauna use for recovery, stress relief, and overall wellbeing is genuinely compelling. But pregnancy is a special season — one that calls for a slightly different approach to looking after yourself.
Our honest take? Prioritise safety and comfort above all else during pregnancy. Speak to your midwife or GP before making any decisions about heat exposure, pay attention to how your body feels, and don't let anyone (or any blog post) pressure you into something that doesn't feel right.
The sauna will be there when you're ready. And when that time comes, it'll be worth every minute.
Disclaimer: this article is for informational purposes only and does not constitute medical advice. Always consult your midwife, GP, or healthcare provider before making decisions about sauna or hot tub use during pregnancy.
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If you're planning your at-home wellness set-up for life beyond pregnancy — or for the rest of the household right now — have a browse of our sauna collection. Built for proper recovery, fresh-air living, and long-term quality.