Sauna therapy is a beloved ritual for relieving stress, supporting recovery, and re-centering the body. But for pregnant women, even well-established wellness habits require fresh scrutiny. One of the most common questions we hear at Kyfe is whether it’s safe to use a sauna during pregnancy. The answer isn’t a simple yes or no, it depends on the stage of pregnancy, individual health conditions, and the nature of the heat exposure. In this guide, we explore the medical guidance, scientific research, and best practices around sauna use during pregnancy so you can make an informed and confident decision.
Why Pregnant Women Are Drawn to Sauna Use
Pregnancy can be as emotionally taxing as it is physically intense. The idea of slipping into a warm, quiet environment to release tension and slow the mind is understandably attractive. Sauna therapy is known for improving blood flow, supporting muscle relaxation, and enhancing mental wellbeing, all crucial during the changes of pregnancy. However, not all forms of heat are safe for expectant mothers, especially during the early stages. It’s important to understand how high temperatures can affect the body and the developing baby.
Understanding the Risks of Sauna Use During Pregnancy
The primary concern with using a sauna while pregnant is the potential rise in core body temperature. When exposed to high temperatures for long periods, the body’s ability to regulate heat can be overwhelmed. In pregnancy, this heat stress can be dangerous, particularly in the first trimester. Research has linked elevated core temperature to neural tube defects and other birth defects. These defects affect the baby’s brain and spine, which begin forming very early in the pregnancy.
Hot tubs pose a similar risk. Immersion in heated water prevents the body from cooling effectively, making it easier for core temperature to climb above safe levels. According to the American College of Obstetricians and Gynecologists, pregnant women should avoid hot tubs, steam rooms, and extreme heat in the early stages of pregnancy. The risk of overheating, dehydration, and stress to the baby is highest during the first 12 weeks.
What the Research Says
A review in the British Journal of Sports Medicine examined how passive heat exposure, like sauna use, affects pregnant women. It found that short sessions, under 15 minutes at moderate heat levels, typically do not push core temperature beyond the danger threshold. That said, the data also showed that heat affects each woman differently, depending on factors like hydration, ambient temperature, and overall health. While the research does not label all sauna use as harmful, it clearly underscores the need for caution.
First Trimester: High Risk, No Heat
The first trimester is the most critical window for fetal development. During this time, high body temperature from sauna sessions or hot tubs can pose an increased risk for complications like neural tube defects. Even short exposure to extreme heat may disrupt the early formation of the baby’s organs and central nervous system. For this reason, medical professionals strongly advise against using a sauna for pregnant women during the first trimester. It is also during this time that taking folic acid is especially important to help reduce the risk of neural tube defects.
Later Pregnancy: When Is Sauna Use Safer?
In the second and third trimesters, some doctors may approve sauna use on a limited basis. If you are healthy, well-hydrated, and under regular medical supervision, your doctor may allow you to use a sauna with specific precautions. This includes keeping sauna temperatures under 150°F, limiting sessions to 10 minutes or less, and ensuring someone is nearby in case of symptoms like dizziness or nausea.
Pregnant women who use a sauna after the first trimester should always sit near the exit, avoid overexertion, and exit immediately if they feel overheated. It’s also essential to avoid pouring water on hot rocks, which increases humidity and may accelerate overheating. Always hydrate before and after sauna use to avoid dehydration and its effects on both mother and baby. Monitoring the water temperature in hot tubs or baths is equally important to prevent unsafe rises in core body temperature.
How Saunas, Hot Tubs, and Steam Rooms Compare
Each form of heat therapy poses its own set of considerations. Traditional saunas rely on dry heat, which allows the body to sweat and cool naturally, though high temperatures can still raise body temperature quickly. Steam rooms feature high humidity, which makes sweat evaporation less effective, increasing the risk of overheating even at lower temperatures. Hot tubs involve total immersion in heated water, which prevents core temperature regulation and presents the highest risk for pregnant women.
Of these, saunas are generally considered less harmful when used briefly and at controlled temperatures. However, steam rooms and hot tubs are best avoided throughout pregnancy due to their greater effect on core body temperature.
Safe Alternatives to Sauna for Pregnant Women
If your doctor recommends against sauna use, there are many alternative ways to enjoy similar benefits. A warm bath, kept under 100°F, can relax muscles without raising core temperature to dangerous levels. Prenatal massage, breathwork, and gentle stretching or exercise also promote circulation and relieving stress without heat exposure. These practices support overall health and mental wellbeing while keeping the baby safe.
Kyfe Sauna’s Safety Philosophy
At Kyfe, we are proud of our high-performance saunas designed for real heat and authentic rituals. But we also understand that pregnancy calls for caution and care. We do not recommend sauna use during the first trimester under any circumstances. For women in the second or third trimester, we encourage speaking with your doctor before using any heat therapy.
Kyfe Sauna features allow for careful control of heat exposure. The wood-burning stove provides authentic heat but can be moderated with airflow and fuel control. Our tent structure includes ventilation features that make it easier to manage temperature and humidity, offering a more flexible experience for those with special health considerations.
Frequently Asked Sauna for Pregnant Women Questions
Is it safe to use a sauna while pregnant?
Only in the second or third trimester, and only with your doctor’s approval. Never use a sauna during the first trimester.
Can a hot tub be harmful during pregnancy?
Yes. Immersion in a hot tub raises core body temperature quickly and is not recommended at any stage of pregnancy.
How hot is too hot for a sauna when pregnant?
Anything above 150°F should be avoided. Always limit sessions to 10 minutes or less and exit immediately if symptoms arise.
Can heat exposure lead to birth defects?
Heat exposure during early pregnancy, particularly extreme heat, has been linked to neural tube defects and other developmental issues.
Are steam rooms safer than saunas?
Not necessarily. High humidity in steam rooms makes it harder to cool down, which can increase the risk of overheating even at lower temperatures.
Final Thoughts
Pregnancy brings enough change without the added confusion of what's safe and what’s not. When it comes to sauna use, the safest approach is to avoid it entirely during the first trimester. In later stages, limited use may be possible with careful temperature monitoring and medical supervision. The goal is always to protect the health of both mother and baby, without compromising comfort or mental wellbeing.
At Kyfe, we honor your journey, every step, every stage. Our saunas are built to support your wellness routines thoughtfully and safely. When the time is right and your doctor agrees, the warmth will be waiting.