When you are guiding the physical demands of pregnancy, the idea of sinking into a warm, bubbling hot tub sounds like heaven. Between the backaches and the tired feet, relaxation is a top priority.
However, one of the most common questions I hear from clients is: can you go in a hot tub when pregnant?
The Short Answer
The general advice from health professionals, including the NHS, is that it is best to avoid hot tubs, saunas, and steam rooms while you are pregnant. The primary concern is the risk of overheating, dehydration, or fainting, all of which can be harmful to both you and your baby.
While a quick dip might seem harmless, the way your body regulates heat changes during pregnancy, making it much easier for your core temperature to reach levels that are unsafe.
My Perspective: Craving the Soak
As a health and well-being professional, I help individuals find practical ways to feel better in their bodies. When pregnant, your body works hard. You’re carrying additional weight, your joints become more flexible due to hormonal changes, and your energy levels often feel limited.
I understand why a hot tub is a perfect solution. It feels soothing and helps relieve the stresses of the day. In my coaching, I always encourage self-care and listening to your body.
However, true well-being means understanding the reasons behind certain limits so you can make informed health choices. Many experts warn against using hot tubs for good reasons. It relates to how your body handles high heat during pregnancy.
During pregnancy, your blood volume increases, and your heart works harder. When you soak in water at around 40°C, your body finds it harder to cool down through sweating than it does at normal temperatures.
According to the Royal College of Obstetricians and Gynaecologists, keeping a steady core temperature is essential, especially in early development. This article aims to help you understand these risks and find safer, relaxing ways to calm your body.
The Core Risks: Why the Caution?
Knowing why health advice is important helps you stick to safe habits. With hot tubs, there are three main risks to be aware of.
It’s essential to pay attention to both the external water temperature and any heat treatments you might use for muscle aches. Many women ask about using heat creams during pregnancy.
I have written a detailed guide on using deep heat while pregnant, discussing the safety of heat creams during this time.
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Hyperthermia and Fetal Development
The biggest risk is hyperthermia, which occurs when your body temperature rises too high. Unlike a bath at home that cools down, a hot tub keeps the water at a high temperature. Spending just 10 to 20 minutes in water at 40°C can raise your core temperature to a concerning level.
Research from Tommy’s shows that significant increases in a pregnant woman’s core temperature, especially in the early weeks, can raise the risk of neural tube defects.
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Blood Pressure and Fainting
Pregnancy causes your blood vessels to expand, and your blood pressure drops during the first and second trimesters. When you enter hot water, your blood vessels expand more to help cool you down.
This can suddenly drop your blood pressure, causing dizziness or lightheadedness, or even fainting. Fainting is dangerous because it can lead to falls and injuries for both you and your baby.
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Bacteria and Infection
Hot tubs are public places. If they don’t have the right balance of chemicals, they can support the growth of bacteria like Legionella or Pseudomonas. Your immune system is weaker during pregnancy to protect your baby; as a result, you may be more prone to skin infections or serious illnesses from contaminated water.
Breaking Down the Trimesters
The risk level can change as your pregnancy progresses. Here’s why timing matters.
The First Trimester: The “Red Zone”
In the first 12 weeks, your baby’s organs develop quickly. This is when your baby is most affected by outside heat. Since your baby can’t control its own temperature, it relies on you to keep it cool. This is why you should avoid hot tubs during these early months.
The Second and Third Trimesters: Stability and Comfort
As pregnancy progresses, the risk of heat-related issues decreases, but new challenges arise. Your growing belly shifts your centre of gravity, making it more dangerous to get in and out of a slippery, hot tub.
Also, the extra weight makes your heart work harder. The heat from a hot tub could cause a fast heartbeat and discomfort.
During the third trimester, your body is more likely to swell. Although warm water can feel so good, hot tubs can actually make swelling worse by pulling more fluid into your limbs.
Safer Alternatives: How to Get That “Soak” Feeling
Just because you can’t use a hot tub doesn’t mean you can’t enjoy water relaxation. In my coaching, I focus on finding “swaps” instead of “stops.” Here are some ways to get the benefits of water therapy while staying safe.
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The Warm Bath at Home
A standard bath is safer than a hot tub because the water cools down quickly. Aim for a temperature around 37°C, which is close to your body temperature. You can use a bath thermometer to check the temperature. This helps relax your muscles without raising your core temperature too high.
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Foot Soaks for Swollen Ankles
If your legs feel heavy or your feet are swollen, a foot soak can be very helpful. Use a basin with warm water and add some Epsom salts. This will give relief to your joints and skin without affecting your body temperature. It’s an easy addition to a calm evening routine.
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Swimming in a Climate-Controlled Pool
Swimming is an excellent exercise during pregnancy. Most public pools in the UK are kept between 28°C and 30°C. This temperature is cool enough to prevent overheating while still being comfortable.
The buoyancy of the water eases pressure on your pelvis and lower back, offering the relief you might be looking for from a hot tub.
You can learn more about the benefits of prenatal exercise from the Active Pregnancy Foundation.
Practical Tips for Staying Cool and Comfortable
Taking care of your health during pregnancy means listening to your body. Whether you are relaxing in a bath or taking a walk, here are some checks to ensure you stay safe.
- The “Talk Test”: If you are in a hot place and find it hard to communicate without getting breathless, you may be overheating. This means that you should leave the area and cool down right away.
- Hydration is Key: Heat can lead to dehydration. Always keep a bottle of water nearby. If you feel thirsty, it’s a sign that your body is starting to struggle with the heat.
- Watch for the Warning Signs: If you notice skin redness, a fast heartbeat, or feel “fuzzy” in your head, these could mean your blood pressure is changing.
- Check the Ventilation: When you are in a warm bath, leave the door slightly open or even turn on a fan. Good airflow helps your body control its temperature through breathing.
By following these simple habits, you can relax while keeping your baby safe. For more tips on easing pregnancy symptoms, check out the resources from the NCT.
The Final Verdict
Can you use a hot tub while pregnant? It is best to avoid hot tubs, saunas, and steam rooms during pregnancy. Hot water can raise your body temperature too high, which could harm your baby. It can also lead to sudden drops in blood pressure and increase the risk of infections.
Instead of using a hot tub, consider taking a warm bath at home or swimming in a pool. These options let you enjoy water without the safety risks posed by high temperatures.
If you have used a hot tub before knowing these risks, don’t worry. Most women who have a short dip feel fine, but it’s a good idea to tell your midwife or doctor at your next visit for peace of mind.
To support your well-being, choose safe ways to relax. This helps you maintain a healthy lifestyle that will benefit you during motherhood. Listen to your body, stay hydrated, and engage in activities that make you feel safe and supported.
For further reading on maintaining a healthy lifestyle during your pregnancy journey, the British Nutrition Foundation offers excellent evidence-based guidance on nutrition and well-being.
