Sauna During Pregnancy: What to Consider

Sauna during pregnancy: What you should pay attention to

The soothing warmth of a sauna can be particularly tempting during pregnancy. After all, it promises relaxation, stress reduction, and relief from various complaints that often accompany pregnant women. However, caution is advised, as the high temperatures can pose risks for both mother and child. In this article, you will learn everything you need to know about sauna during pregnancy to make an informed decision.

The benefits of sauna during pregnancy

The question of whether a sauna visit during pregnancy actually brings benefits is not clearly answered. Some studies suggest positive effects, while others do not provide clear results. Nevertheless, some factors suggest that the warmth of the sauna can be beneficial for pregnant women in certain cases:

• Stress reduction and relaxation: The warmth of the sauna has a positive effect on the autonomic nervous system and can lead to deep relaxation. This, in turn, can lower stress hormones and improve general mood. Especially during pregnancy, which is often associated with increased stress, the sauna can serve as a valuable tool for relaxation.
• Improved blood circulation: The warmth of the sauna leads to the widening of blood vessels, which improves blood circulation in the arms, legs, and organs. This can promote the supply of oxygen and nutrients to the baby. Better circulation can also help to reduce water retention, which is common during pregnancy.
• Relief from muscle pain: The warmth of the sauna can relieve tension and muscle pain that can arise during pregnancy. This can be particularly helpful for back pain or leg pain. Pregnancy puts a lot of strain on the body, and the sauna can help to reduce these strains.
• Relief from breathing difficulties: The warmth of the sauna can widen the airways and facilitate breathing. This can be helpful if pregnant women suffer from breathing difficulties caused by pregnancy. Especially in the later stages of pregnancy, when the baby presses on the lungs, the sauna can provide some relief.

The risks of sauna during pregnancy

Although the sauna can have some benefits during pregnancy, it is important not to underestimate the risks. The high temperature in the sauna can be dangerous for mother and child and lead to the following complications:

• Overheating of the body and the baby: The high temperature in the sauna can lead to overheating of the pregnant woman's body. This, in turn, can lead to overheating of the baby in the womb, which can cause various complications such as cardiac arrhythmias or oxygen deficiency. Especially in the first trimester, the baby is particularly sensitive to high temperatures, as the organs are still developing.
• Dehydration: The high temperature in the sauna leads to increased sweating and thus to fluid loss. This can lead to dehydration, which can be dangerous for both the pregnant woman and the baby. Dehydration can lead to circulatory problems, headaches, fatigue, and even complications during childbirth.
• Increased heart rate: The high temperature in the sauna can lead to an increased heart rate, which can be stressful for the pregnant woman and the baby. For pregnant women with pre-existing heart problems, the strain from the sauna can be particularly high.
• Increased blood pressure: The high temperature in the sauna can lead to a temporary increase in blood pressure. This can be dangerous for pregnant women with pre-existing high blood pressure. High blood pressure can lead to complications such as pre-eclampsia, which can have serious consequences for mother and child.
• Risk of premature birth: There is some evidence that sauna visits during pregnancy may increase the risk of premature birth. However, this is not clearly proven. Research on this topic is not yet complete, and there are still many unanswered questions.
• Pregnancy toxemia: The sauna can worsen the symptoms of pregnancy toxemia, such as nausea, vomiting, and water retention. If you suffer from pregnancy toxemia, you should definitely avoid the sauna.

Tips for a safe sauna visit during pregnancy

If you decide to visit a sauna despite the risks, you should definitely observe the following tips:

• Talk to your doctor beforehand: Your doctor can tell you whether a sauna visit is safe for you and your baby. They can also assess your individual risk constellation and give you further important advice. If you suffer from certain diseases or take medication, the doctor can give you specific advice.
• Avoid the sauna in the first trimester: During this time, the baby is particularly sensitive to high temperatures. Organ development is not yet complete, and the risk of the baby overheating is particularly high. Therefore, the sauna should definitely be avoided in the first trimester.
• Do not stay in the sauna for too long: A maximum of 10 minutes per session is sufficient. Longer stays in the sauna can lead to overheating. If you feel unwell in the sauna, leave it immediately.
• Avoid excessively high temperatures: The ideal temperature is around 60 degrees Celsius. However, some saunas recommend a higher temperature. Make sure that the temperature is comfortable for you and that you do not overheat. If you feel overheated, leave the sauna immediately.
• Drink enough fluids before, during, and after the sauna session: This helps to prevent dehydration. Water or unsweetened tea are the best drinks for fluid intake in the sauna. Make sure you drink enough fluids before you go into the sauna and also afterwards.
• Go into the sauna slowly and leave it immediately if you feel unwell: You should remain calm during the sauna session and keep an eye on your heart rate and temperature. If you feel unwell, for example, dizzy, nauseous, or light-headed, leave the sauna immediately. You should also leave the sauna if you feel overheated.
• Avoid the sauna if you have a fever or feel ill: In these situations, it is important that your body uses its energy for recovery. A sauna visit can worsen symptoms and delay recovery. If you feel ill, you should avoid the sauna.
• Avoid sauna visits in the last weeks of pregnancy: During this time, the risk of premature birth is particularly high, and the sauna can further increase this danger. Therefore, the sauna should definitely be avoided in the last weeks of pregnancy.
• Choose a sauna with good ventilation and comfortable humidity: This helps to reduce overheating. Make sure that the sauna is well-ventilated and that the humidity is not too high.
• Avoid the sauna after eating: This can lead to circulatory collapse. It is advisable to wait at least an hour after eating before going into the sauna.
• Avoid contact with cold water: This can lead to a sudden drop in temperature, which can be dangerous for the baby. Avoid going directly into cold water after the sauna session. If you want to shower, use lukewarm water.
• Pay attention to the temperature of your skin: If your skin is red or hot, you should leave the sauna immediately. If you notice that your skin is overheated, leave the sauna immediately and cool down.
• Pay attention to your body signals: If you feel unwell, you should leave the sauna. If you have any doubts, it is better to leave the sauna as a precaution. Your body knows best what is good for you.

Conclusion

Sauna during pregnancy can be relaxing and beneficial, but it is important to know the risks and take precautions. Talk to your doctor before going into the sauna, and follow the tips above to ensure a safe sauna visit. If you have any doubts, it is better to forgo the sauna. It is important that you feel well during pregnancy and do not risk your health and that of your baby.

Always remember: your well-being and the health of your baby are of utmost priority. If you are unsure, contact your doctor or midwife. They can give you the best possible advice and help you make the right decision for you and your baby.