Hot Springs While Pregnant: What's Safe and What to Avoid

If you’re pregnant and dreaming of a steamy soak under the stars, you’ve probably already typed some version of “hot springs while pregnant” into a search bar and found a confusing mix of answers. Some sources say never, some say it’s fine, and plenty of well-meaning friends have opinions. The truth sits in the middle: hot springs aren’t automatically off-limits during pregnancy, but they carry real risks that a cozy bath at home doesn’t, and the details matter a great deal.

This guide walks through what medical guidance says about heat and pregnancy, how the risks change by trimester, what’s different about natural hot springs compared with a hot tub, and how to make smarter choices if you and your care provider decide a soak is reasonable. It’s written by people who love hot springs, but nothing here replaces a conversation with your OB, midwife, or other prenatal provider. Every pregnancy is different, and your provider knows yours.

The Core Concern: Overheating

The main reason pregnant people are advised to be careful with hot water isn’t the water itself. It’s your body’s core temperature.

Doctors use the term hyperthermia for a significant rise in core body temperature. During pregnancy, major medical organizations such as the American College of Obstetricians and Gynecologists (ACOG) advise avoiding anything that pushes your core temperature above roughly 102°F (39°C). Research linking maternal overheating to complications is strongest for the first trimester, when a baby’s brain and spinal cord are forming. Studies have associated high maternal body temperature early in pregnancy with a greater risk of neural tube defects.

Why does this matter for soaking? Because sitting submerged in hot water is an efficient way to raise your core temperature. Your body normally sheds heat by sweating and evaporation. When you’re immersed up to your neck in hot water, that cooling system stops working. Your temperature can climb faster than you’d expect, and by the time you feel uncomfortable, you may already be past a comfortable margin.

Pregnancy adds its own wrinkles. Your baseline body temperature runs a little higher, your blood volume has increased, and your cardiovascular system is already working harder. Heat dilates blood vessels, which can drop your blood pressure and leave you lightheaded or faint. That’s a much bigger deal in a remote canyon than in your bathtub.

Hot Springs vs. Hot Tubs: Why Natural Soaking Is Different

Most prenatal guidance is written about hot tubs and saunas, and it applies to hot springs too. But natural springs add variables that no one can standardize. If you want a deeper look at how the two differ in general, our breakdown of hot springs vs hot tubs covers the basics. For pregnancy, these differences matter most:

You can’t control the temperature. A hot tub has a thermostat. A natural spring has whatever the earth gives it, and that can shift with the season, recent weather, and how much water is flowing in. Some pools run pleasantly mild. Others are genuinely too hot to sit in comfortably even for a healthy adult.
There’s no lifeguard or attendant. At many primitive springs, the nearest help could be a long way off, and cell service is often nonexistent.
Access can be demanding. Uneven trails, slippery rocks, steep banks, and rough roads all become bigger hazards when your balance and stamina are changing.
Water quality varies. Natural pools aren’t chlorinated or filtered the way commercial hot tubs are, which brings its own set of considerations (more on that below).
Conditions change. A pool that was fine last month may be hotter, colder, or murkier today.

None of this means natural springs are a no-go. It means the margin for error is thinner, and planning matters more.

Hot Springs While Pregnant, Trimester by Trimester

First Trimester

This is the stage where most providers urge the most caution. The neural tube forms in the earliest weeks, often before people even know they’re pregnant, and that’s exactly when overheating research raises the most concern.

Many providers recommend skipping hot springs, hot tubs, and saunas entirely during the first trimester, or at minimum keeping any soaking extremely brief and mild. If you’re early in pregnancy and worried about a soak you took before you knew, take a breath. A single short soak is very unlikely to cause harm, but mention it at your next appointment so your provider has the full picture.

First-trimester nausea and fatigue are also worth factoring in. Heat can make both worse, and a wave of dizziness in a hot pool is not where you want to find yourself.

Second Trimester

For many people, the second trimester is the most comfortable window for travel and outdoor adventures. Energy tends to return, nausea often eases, and you’re not yet dealing with the size and balance challenges of late pregnancy.

If your provider approves, this is generally the stage when a carefully managed soak feels most reasonable. That still means short sessions, the cooler end of the pool, and staying alert to how you feel. It does not mean the usual rules go out the window. Overheating is still a concern, and your blood pressure regulation is still different from what it was before pregnancy.

Third Trimester

Late pregnancy brings a new set of concerns. Your center of gravity has shifted, so slippery rocks and uneven steps are riskier. Swelling in the feet and ankles is common, and while warm water can feel wonderful, heat can also aggravate swelling and lower blood pressure. Getting out of a pool with a large belly, on wet stone, is harder than it sounds.

There’s also the practical matter of location. Most providers prefer that you stay reasonably close to medical care as your due date approaches. A remote backcountry soak several hours from the nearest hospital is a difficult choice at 36 weeks. If you do soak late in pregnancy, a developed spot with easy access and other people nearby is a very different proposition from a wilderness pool.

Temperature Rules of Thumb

You’re not going to carry a thermometer into a hot spring, and you don’t need to. What matters is how you approach the water and how your body responds. The following habits are widely shared by prenatal providers and can help keep you on the safer side:

Test before you commit. Dip a hand or foot first. If a pool feels uncomfortably hot to your skin, it’s too hot for you right now, regardless of how it feels to your friends.
Choose the coolest pool available. Many springs have multiple pools or areas where hot and cool water mix. The edges of a pool and the spots near cooler inflows are gentler.
Keep it short. Many providers suggest limiting time in any hot water to around ten minutes at a stretch, then getting out to cool down and rehydrate. Ask your own provider what they recommend for you.
Stay partially out of the water. Sitting on a ledge with your shoulders, chest, and arms out of the water lets you release heat far more efficiently than sitting fully submerged.
Watch for warning signs. Get out immediately if you feel dizzy, lightheaded, nauseated, unusually sweaty, short of breath, or if your heart is pounding. Don’t wait to see if it passes while you’re still in the water.
Cool down gradually. Sit on the edge, sip water, and let your body settle before standing up quickly. Standing too fast after a soak is a classic recipe for a dizzy spell.

For more on general soaking precautions that apply to everyone, our hot springs safety guide covers hydration, timing, and how to read a pool before you get in.

Other Risks Beyond Heat

Overheating gets the headlines, but it isn’t the only thing to think about.

Dehydration

Heat, altitude, and travel all pull water out of your body, and pregnancy already increases your fluid needs. Dehydration can trigger cramping and, in some cases, contractions. Bring more water than you think you’ll need, drink before and after every soak, and skip the alcohol, which is a bad idea in pregnancy anyway.

Slips, Falls, and Access

Wet rock, algae, and steep entries are hazards for everyone. Add a changing center of gravity and looser ligaments, and a fall becomes a bigger risk to both you and the baby. Wear sturdy water shoes, move slowly, and use handholds. Consider skipping springs that require scrambling over rough terrain.

Water Quality and Infection

Natural pools aren’t treated, and warm water is friendly to microorganisms. While serious problems are rare, a few sensible habits reduce your risk:

Keep your head above water and avoid getting water in your nose. Warm freshwater can occasionally harbor organisms you don’t want anywhere near your sinuses.
Avoid soaking with open cuts or scrapes.
Skip pools that look cloudy, slimy, or smell unpleasant beyond the usual mineral aroma.
Change out of a wet swimsuit soon after soaking. Sitting in damp clothes can contribute to irritation and yeast infections, which are already more common during pregnancy.

Developed pools that use disinfectants have a different profile, with better water treatment but the same overheating concerns as any hot tub.

Sulfur Smell and Air Quality

Many hot springs carry a noticeable sulfur or “rotten egg” smell. In open-air settings it’s generally harmless, but enclosed spaces can trap gases. If you’re prone to nausea or sensitive to smells, which is common in pregnancy, a strong mineral odor may be unpleasant. Stay in open-air pools, and leave any enclosed area where the air feels heavy or makes you lightheaded.

Altitude

Many of the West’s best springs sit high in the mountains. Most healthy pregnancies handle moderate elevation without trouble, but altitude combined with heat can make dizziness and dehydration more likely. If you’re traveling to a high-elevation area, ask your provider whether it’s a good idea for you, and give yourself time to adjust before soaking.

What About the Minerals?

Mineral content is one of the things people love about hot springs, and one of the questions pregnant visitors ask most. Is there anything in the water that could be a problem?

The honest answer is that the research on soaking in mineral water during pregnancy is thin. Minerals can vary widely from spring to spring, and there’s no reliable way to know what’s in a particular pool just by looking at it. Some springs contain trace elements that most people don’t think twice about, while others may have notable levels of certain compounds. Because the science is limited, the cautious approach is to treat unknown mineral water the way you’d treat any unknown: don’t drink it, avoid swallowing water while you soak, and ask your provider if you have specific concerns.

If you’re curious about what minerals do (and don’t do) for the body in general, our hot springs minerals guide breaks it down, and our look at the health benefits of hot springs separates real evidence from spa marketing.

Explore 2,000+ hot springs with filters, community check-ins, and real-time conditions in the Soakr app, so you can see what other visitors are saying before you go. Download Soakr free for iOS

Choosing the Right Kind of Spring While Pregnant

If you and your provider agree that a soak is on the table, the type of spring you choose matters as much as how you soak.

Developed and Resort Springs

For most pregnant travelers, developed springs are the gentler option. Places like Strawberry Park in Colorado and Pagosa Springs offer a more managed experience, with people nearby, clearer paths, and often a range of pools so you can pick the one that feels right. Larger resorts frequently offer cooler soaking areas and shaded seating, which makes it easier to regulate your temperature and take breaks. You’ll also usually have staff around if you feel unwell, which is a real comfort at any stage of pregnancy. Our roundup of luxury hot springs resorts is a good place to start if you’d like a more spa-style experience.

Discover Strawberry Park and Pagosa Springs, plus GPS directions, community reviews, and current conditions, in the Soakr app. Download free for iOS

Primitive and Backcountry Springs

Wild springs like Kirkham in Idaho or Goldbug’s mountainside pools are beautiful, and they’re a big part of why people fall in love with soaking. They’re also exactly the kind of place where the risks stack up: unpredictable temperatures, no staff, difficult terrain, and long distances from help. For most of pregnancy, and especially the first and third trimesters, they’re best saved for after the baby arrives.

If you’re an experienced backcountry traveler in a healthy second-trimester pregnancy and your provider is comfortable with the idea, bring a partner, tell someone your plans, carry plenty of water, and keep your soak short. But it’s completely reasonable to decide the risk isn’t worth it this time around.

Cooler Alternatives

You don’t have to be all-or-nothing about it. If the goal is to enjoy the setting, consider:

Dipping just your feet or legs while sitting on the edge of a pool, which lets you enjoy the warmth without raising your core temperature much.
Visiting a spring for the scenery and skipping the soak, especially at places known for gorgeous landscapes.
Choosing a cooler, mild pool where the water is comfortably warm rather than truly hot.
Trying a warm-water pool at a resort that isn’t heated to typical hot-spring levels.

Buoyancy is one of the genuine gifts of water during pregnancy, taking pressure off your back and hips. You can get much of that benefit from a pool that isn’t hot at all.

Planning a Safer Soak

If you decide to go ahead, a bit of preparation makes a big difference.

Talk to your provider first. This is the most important step. Bring up your specific plans: which trimester you’re in, what kind of spring, how long you’d soak, and how far you’d be from medical care. Anything that makes your pregnancy higher risk, such as a history of preterm labor, low-lying placenta, high blood pressure, or multiples, may change their advice.

Bring a soaking buddy. Having someone with you who knows you’re pregnant, knows the warning signs, and can help you out of the water is worth a lot.

Pack for comfort and safety. Bring plenty of water, snacks, a towel and dry clothes, sturdy water shoes, and a hat or shade for after your soak. Our hot springs packing list covers the basics, and you can add extras for pregnancy like a cushion for sitting on hard rock.

Go at the right time of day. In warm weather, soaking in the heat of the afternoon adds to the load on your body. Cooler mornings or evenings are easier to handle. Winter soaks feel magical, but a big swing between cold air and hot water can leave you lightheaded, and icy paths add fall risk. If you’re weighing seasons, our guides to hot springs in summer and hot springs in winter explain what to expect.

Know your exit plan. Before you get in, figure out how you’d leave quickly, how you’d reach help, and where the nearest medical facility is. Colorado has some of the most accessible springs in the West, and our Colorado hot springs guide is a good place to look for developed options near larger towns.

Listen to your body, not your itinerary. If the plan says soak but your body says rest, rest. There will be other springs.

Postpartum and Beyond

The good news is that hot springs will be waiting for you. Most providers suggest checking in before returning to hot water after delivery, since recovery timelines vary depending on how you gave birth and how you’re healing. Once you’re cleared, a slow return to soaking can be a beautiful reward for the marathon you just ran.

And when you’re ready to bring the whole family, our list of kid-friendly hot springs can help you find spots that work for little ones too.

The Bottom Line on Hot Springs While Pregnant

Hot springs while pregnant isn’t a simple yes or no. Overheating is the central risk, and it’s one of the reasons many providers recommend skipping hot water in the first trimester and being very careful afterward. Natural springs add uncontrolled temperatures, tricky terrain, and distance from help. But with your provider’s guidance, short soaks, cooler pools, plenty of water, a partner by your side, and a preference for accessible, developed springs, some people find a gentle soak both comfortable and enjoyable in the middle of pregnancy.

If anything feels off, get out. If your provider says no, that’s a no. And if you’re not sure, the sensible answer is to wait, because the springs aren’t going anywhere.

Have questions about a specific spring or a topic you’d like us to cover? Reach us any time at hello@soakr.com.

Whether you’re planning a mellow developed soak now or dreaming of a backcountry trip after the baby arrives, over 2,000 hot springs are in the Soakr app. Get GPS directions, community check-ins, photos, and offline maps so you can plan with confidence. Download Soakr free for iOS

This article is for general information only and isn’t medical advice. Always consult your OB, midwife, or other qualified prenatal provider before soaking in hot springs, hot tubs, or saunas during pregnancy.