Relaxing when pregnant 

Mums tend to need some time to cope with the tiredness of creating a new life. Whether you’re in the first, second or third trimestre, a good soak to ease back pain, swollen legs and feet or simply to relax to help you sleep, is probably high on your to-do list. Hot tubs are a favourite way to relax pre-pregnancy, but what happens once you find out you are pregnant? Is it still safe to enjoy a hot tub and if so, what precautions should you take?  

As a general rule, hot tubs and pregnancy don’t go well together and we will explain why later on. 

The effects of pregnancy on the body 

 In the first trimestre many women feel incredibly tired or suffer from morning sickness as their body adapts to the changing hormone, seeks to protect the unborn child and tend to feel warmer as a result of the increase in blood supply to their skin. All of this adds up to a complicated environment for pregnant women, and extra care should be taken, for both the mum and baby. 

NHS guidelines 

NHS guidelines point to the fact that there is little research on the effects of hot tubs, saunas, jacuzzis and steam rooms during pregnancy. The NHS advise against using them due to the increased likelihood of overheating, fainting and dehydration. The body’s natural way of reacting to being too hot is to sweat. A hot tub, sauna or jacuzzi work by creating a heated environment at a higher temperature which, when the body cannot sweat, the body’s core temperature rises to cope with the environment. 

Hyperthermia 

When pregnant, and especially in the first trimestre, a significant rise in the body’s core temperature, known as hyperthermia, can be harmful both to the mother and baby, particularly because pregnant women have increased blood flow to help protect the unborn baby. Hyperthermia is most commonly recognised by those who are not medical professionals as heat stroke or fainting during hot summer period, which can of course happen to anyone, regardless of whether they are pregnant. In terms of expectant mothers, when this blood flow stops, even temporarily, birth defects relating to the baby’s brain and spine development can occur. These are called neural tube defects (NTDs) and according to research these are most likely to be formed in the early stages of pregnancy. Spina Bifida, for example, is one of the most commonly known of these NTDs. 

Two types of hernia have also been linked to the use of hot tubs during early pregnancy which can affect the baby’s intestines and other organs, or even the development of the tube from the baby’s mouth to his stomach. 

Fainting 

Similarly, feeling faint is a common reaction to being pregnant as the body increases the blood flow to the skin and vital internal organs such as the brain. When the body recognises that it is getting too hot and cannot provoke sweat, the blood flow to the brain slows and can cause fainting. Pregnant women should be aware of this and take steps to prevent it, such as resting as well as possible and drinking plenty of water. 

Quick dip 

For expectant mothers who really can’t resist a dip in a hot tub, the maximum time health professionals recommend is 10 minutes. The hot tub’s temperature should be no higher than a maximum of 38.9°C and expectant mums should always ensure there is another adult present, just in case of feeling dizzy or faint, an irregular heartbeat, stomach pain or tingling in the hands and feet. Ensure the upper body is out of the water to help the body regulate its temperature naturally. Stay hydrated by drinking lots of water, as well as helping to ease swollen ankles and feet, drinking plenty of water helps the body to cool down. 

Alternatives to hot tubs 

Pool-based exercise 

Unless advised otherwise by a medical professional, it is important to keep exercising while pregnant. From a daily half hour walk to antenatal exercise classes, or simply a regular Zumba class with the complicated steps taken at a slower pace.  

Aqua aerobics, aqua natal and swimming 

Aqua aerobics is a great way to exercise and feel the benefits of warm water when pregnant. The NHS recommends taking classes in a pool with a maximum temperature of 32°C (hot tubs can reach 40°C) where an expectant mum will also feel the benefit of the water supporting her back, particularly as she gets further along in the pregnancy. Swimming is also a great way to stay healthy and enjoy the feeling of the water, which as in aqua aerobics classes, helps to support the weight of the baby.  

Swimming helps tone muscles, build body strength and improves circulation which as mentioned above is key for blood flow to the mum and the baby’s vital organs. Aqua natal classes are also a brilliant way to exercise and offer the chance to meet local mums-to-be, who will probably jump at the chance of a relaxing afternoon in a hot tub, a few months down the line! Even those who don’t know how to swim can enjoy aqua natal classes which offer a low risk of injury and gentle, easy to do exercises. 

A Bath Tub 

Whilst it’s not quite the same, a good old-fashioned soak in the tub is highly recommended during pregnancy to ease things like back pain and swollen legs and feet. The bath should be pleasantly warm and not hot. A spa-like experience can be created with some imagination, scented candles and a bubble bath treat. Bath water cools as time goes on and as part of the body is out of the water, the body can cope with the heat of the bath water and therefore regulate without overheating.