Is Sauna Safe During Pregnancy and While Trying to Conceive?

Saunas can be the ultimate post-workout relaxation or spa-day indulgence. With reported benefits like detoxification, muscle relaxation, and improved circulation, it’s no wonder people swear by them. But is using a sauna okay if you’re pregnant, in fertility treatment, or trying to conceive? Should you be sweating it out at all? Here’s what you need to know about sauna and pregnancy and fertility.

What are sauna benefits?

Saunas have become a staple in the wellness industry with claims to improve overall health and well-being. Here are a few science-backed sauna benefits:

1. Detoxification: While saunas don’t detoxify, they induce sweating, one of the body’s natural detoxification pathways. Sweating it out in a sauna helps flush out toxins, heavy metals, and excess minerals like sodium. While the best way to get a sweat on and promote detoxification is dynamic exercise, the sauna is a close second. 
2. Improved circulation: The heat from a sauna dilates blood vessels, increasing blood flow and oxygenation of your muscles. This can reduce muscle soreness and improve recovery after exercise. 
3. Cardiovascular and cognitive health: Regular sauna use can lead to a significant decrease in cholesterol for both healthy males and females. In one study, over a lifetime (looking at Finnish men in their 60s to 70s), there were reductions in dementia, Alzheimer’s, sudden cardiac death, and all-cause mortality, with regular sauna use. 
4. Stress relief: A sauna session can trigger the release of endorphins, which are your body’s natural feel-good chemicals. The relaxation effect is real, helping to ease physical and mental tension.

Does sauna affect male fertility?

The simple answer is yes, sauna use can affect male fertility, and it all comes down to heat. Testicles are naturally positioned outside the body for a reason—they need to stay cooler than the rest of the body to produce healthy sperm. When you step into a sauna (or any other source of high heat, like a hot bath or hot tub), the temperature around your testicles increases. Studies have shown that exposure to high heat—for as little as 15 minutes twice a week for 3 months—can lower sperm count and motility. The good news is that, after 6 months of no sauna use, sperm production returned to pre-sauna levels. Bottom line? If you’re male and trying to conceive, skip the sauna for more temperature-friendly relaxation options. (Cold plunge, anyone?)

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Does sauna affect female fertility?

When it comes to females, the research is less definitive. Sauna use doesn’t seem to negatively impact female-factor fertility, but there’s also little evidence to suggest that it has a positive impact. If saunas are part of your routine, it’s likely safe to continue while trying to conceive, though you should always check with your doctor. 

However, if you’re undergoing IVF or are having trouble conceiving, avoiding sauna use during ovarian stimulation, after embryo transfers, or during the two-week wait may be a good idea. There is evidence that extreme heat can impact both ovulation and implantation (in animal studies). The general recommendation is to avoid extreme heat, like saunas and hot tubs, when undergoing IVF procedures.

Is sauna safe during pregnancy?

You may have been told to avoid hot baths or sauna use during pregnancy and, while experts don't forbid hot tub or sauna use, they do advise caution. The American College of Obstetricians and Gynecologists (ACOG) advises against activities that can raise your core body temperature above 102.2°F (39°C) during pregnancy—and saunas can regularly reach 170°F. When your body temperature gets too high, it can lead to hyperthermia, which is linked to an increased risk of birth defects. Hyperthermia can also increase the risk of dehydration, dizziness, and even fainting. The risks are highest during the first trimester when your baby’s organs are forming. After the first trimester, the risk of birth defects decreases, but the danger of overheating remains. 

If you’re going to continue sauna use, here are some guidelines to follow: 

1. Reduce the temperature: The sauna should not be so hot that you are uncomfortable.

2. Limit the time: Experts suggest using a sauna for no more than 15 minutes. 

3. Have a sauna buddy: For safety reasons, it’s a good idea to always have another adult with you. 

4. Know when to stop: Get out right away if you feel dizzy, or faint, have a rapid pulse, irregular heartbeat, have stomach pain, or tingling in your feet and hands.

Can I take a hot bath during pregnancy?

Saunas are designed to be consistently hot, reaching temperatures upwards of 170°F. This makes it hard to regulate your body temperature and easier for it to spike without you realizing it. With a hot bath, you can adjust the temperature or get out if you overheat. And on a hot day, even with extreme heat (104°F), you’re still significantly cooler than in a sauna. It is safe to take baths during pregnancy, but opting for warm water instead of hot is recommended to maintain a core body temperature of less than 102.2°F (39°C). 

If you’re craving relaxation during pregnancy, consider safer alternatives like a warm bath, prenatal massage, or gentle yoga. When in doubt, always consult with your healthcare provider before changing your routine as you try to conceive or during pregnancy. Until then, it might be time to hit pause on the sauna and opt for some cooler ways to unwind.