Is It Safe To Use A Hot Tub During Pregnancy? - BabyCenter

Nothing like a nice, long soak in a hot tub when your muscles are aching – unless, of course, you're sore because you're pregnant. It may seem unfair, but hot tubs aren't the safest place for pregnant women. Rude, right?

Here's why you're better off limiting your time in the tub (and sauna… and steam room) when you're pregnant, and how to safely relax instead.

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Key Takeaways

• Because of the risks associated with raising your body temperature, it's best to avoid spending too much time in hot tubs, saunas, and steam rooms during pregnancy.
• If you do get in a hot tub, only spend 10 minutes soaking at a time, and take frequent breaks.
• You can try other ways to relax during pregnancy: warm baths, prenatal yoga, meditation, or massage.

Are hot tubs safe when you're pregnant?

Experts recommend limiting your use of a hot tub, sauna, or steam bath during pregnancy to less than 10 minutes at a time, or forgoing them altogether, especially in the early weeks. These activities can raise your body temperature to a level that can be dangerous for your developing baby.

Studies have shown an increased risk for neural tube defects in the babies of women who had an elevated temperature before 7 weeks of pregnancy. Some studies have also looked at whether having an elevated temperature increases your risk for miscarriage. The results were mixed, but it's best to err on the side of caution.

The difference between a hot tub, sauna, or steam room and a hot shower is that with the first three, your body is constantly immersed or exposed and can't release heat, so your core temperature can rise to possibly dangerous levels.

In a shower, your skin releases heat continuously, so you aren't at risk of overheating.

Furthermore, it's hard to guarantee just how clean a hot tub is (unless it's in your own backyard). Poorly maintained hot tubs can foster germs that cause respiratory, skin, or gastrointestinal illnesses. You don't want those, even when you're not pregnant.

Curious about what else is safe during pregnancy? The free "Is it safe?" tool in the BabyCenter app makes it easy to check.

How to safely use hot tubs during pregnancy

To reduce the risk of harm to your baby, you'll want to avoid letting your temperature reach higher than 101 degrees. This can happen in less than 10 minutes in a hot tub or steam bath, and even more quickly in a sauna.

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You also may be more likely to get dizzy or pass out while sitting in a hot tub, steam bath, or sauna when you're pregnant. Taking frequent breaks, such as sitting on the side of the hot tub for a few minutes, allows your body to release heat.

The maximum water temperature setting on most hot tubs (also known as a Jacuzzi or spa) is 104 degrees Fahrenheit.

A steam bath is a room filled with warm steam (or sometimes a personal, popup tent that fills with steam) that is intended to open the user's pores and make them sweat. In a steam room, temperatures can reach 110 to 115 degrees with 100% humidity.

While similar to steam baths, saunas use dry heat and are typically much hotter – ranging anywhere from 150 to 195 degrees.

What you can do instead of soaking in a hot tub

"As tempting as it may be to soak in a hot tub or sauna during pregnancy, it just isn't worth the potential risks," says Kristin Cohen, a New Jersey-based midwife and nurse practitioner.

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Still, finding some downtime to relax is really important during pregnancy. Instead of soaking in the hot tub, here are some safe suggestions:

• Take a warm bath. Baths can be comforting and safe, as long as the water isn't too hot. Tap water can get as hot as 120 degrees, depending on your water heater's settings, so take care not to run your water too hot. Cohen recommends making it extra relaxing with candles, music, and aromatherapy.

• Hit a yoga class. Not only is prenatal yoga beneficial for your physical and mental health in the moment, it can be helpful in preparing your body for labor. If there aren't any studios near you, try searching YouTube for classes led by a trained instructor. "I did [yoga] with my first pregnancy, but I watched YouTube channels for it," says BabyCenter Community member PSL29. "Definitely felt good and helped me stay active."
• Try meditating. Meditation doesn't have to mean sitting in the lotus position listening to the sounds of gongs. Try downloading a guided session and laying down, hugging your beloved pregnancy pillow.
• Ask for a massage. Plenty of spas offer prenatal massages aimed at relieving common pregnancy aches, but you can also ask your partner for a quick (or long) rubdown. "I did [a prenatal massage] a few weeks ago, best thing ever!" says Community member Younger2021. "It was so relaxing and calming. I napped a little and when I was done my body felt lighter. It's so worth it!"

• Get a heating pad. A heating pad can be a lifesaver when it comes to easing back pain and other aches, though some of the same warnings apply as using a hot tub – don't let the heating pad get too hot, and don't use it on one area for more than 20 minutes at a time.