You’re pregnant, tired, and your back aches. A hot tub sounds like heaven right now. But before you slip into that steaming water, here’s the big question: is a hot tub safe while pregnant?
The short answer? Not really, especially in the early months.
Using a hot tub while pregnant comes with some real risks. While the warm water may feel good in the moment, it can raise your body temperature too much. That’s not something you want while your baby is developing.
This guide will walk you through everything you need to know, from why heat is risky in pregnancy to safer ways to relax without putting your body (or your baby) under stress.
Why a Hot Tub While Pregnant Can Be Dangerous
The problem with hot tubs isn’t the water itself, it’s the heat.
Hot tubs are usually kept around 102 to 104°F. That’s fine for most adults, but when you’re pregnant, your body reacts differently. Sitting in hot water can raise your core temperature above 101°F. That’s called maternal hyperthermia, and it’s where the trouble begins.
When your internal temperature gets too high, especially in early pregnancy, it can mess with how your baby develops. Studies have shown that overheating can increase the risk of:
- Neural tube defects (like spina bifida)
- Miscarriage
- Problems with the baby’s brain or spinal cord
It’s even riskier in the first few weeks, often before you know you’re pregnant.
So while it might seem harmless to soak for a few minutes, it’s not worth the risk, especially early on.
Hot Tub While Pregnant: Why Early Pregnancy Is the Riskiest
If you’re in your first trimester, it’s best to stay out of the hot tub. This is when your baby’s brain and spine are just starting to form, and too much heat can cause problems.
The biggest risk is from weeks 3 to 8, when the neural tube is closing. Getting too hot during this time has been linked to birth defects. Even just 10 minutes in a hot tub can raise your body temperature above 102°F, which is where the risk starts.
Your body usually cools itself by sweating. But in a hot tub, you’re surrounded by hot water, so your body can’t release heat the same way. That means your temperature can climb fast, faster than you might feel.
If you’re in early pregnancy, or even trying to get pregnant, it’s safest to avoid hot tubs completely. Better to play it safe than take the risk.
Second and Third Trimester: Is It Any Safer?
After the first trimester, the risk of birth defects from heat exposure drops. That’s good news. But that doesn’t mean you’re totally in the clear.
Here’s what a hot tub can still do in the second or third trimester:
- Cause dizziness or fainting
- Raise your blood pressure
- Increase dehydration
- Reduce blood flow to the placenta
Plus, as your belly grows, your circulation changes. You might not cool off as easily. That makes heat exhaustion more likely, especially if you’re soaking for more than a few minutes.
So even later in pregnancy, it’s better to skip the tub or keep it very short, at a safe temperature.
Safer Ways to Relax While Pregnant
Missing your nightly soak? You’ve got other options that don’t carry the same risks:
Warm Foot Soak
Try soaking your feet in warm (not hot) water with Epsom salt. It helps reduce swelling and relaxes your whole body without raising your core temperature.
Prenatal Massage
Find a certified prenatal massage therapist. It’s one of the safest ways to relieve tension, improve circulation, and ease pain during pregnancy.
Heating Pad (Used Safely)
Apply a heating pad to your back or hips for short periods (20 minutes max). Use the lowest setting, and never place it directly on your belly.
Gentle Stretching or Yoga
Prenatal yoga and stretching can reduce tension and improve mobility. It also helps with circulation and sleep.
Warm Shower
A short warm (not hot) shower can relax your muscles without pushing your temperature too high.
These are all smart, safe swaps for a hot tub while pregnant.
Hot Tubs Can Wait, Your Baby’s Safety Comes First
Pregnancy asks you to think ahead, not just about what feels good right now, but what helps you and your baby in the long run. A hot tub might seem like a harmless escape, especially when you’re sore, stressed, or sleep-deprived, but pregnancy changes the rules. This phase of your life is about small choices that lead to bigger outcomes. Skipping the hot tub today might not feel like a big deal, but it’s one of those decisions that puts your baby’s health first.
Relaxation is still important, non-negotiable. But it’s about finding comfort that doesn’t come with a cost. Listen to your body, lean into safer ways to unwind, and know that this season won’t last forever. You’re doing more than growing a baby, you’re already protecting one.