Saunagus (a guided sauna ritual) During Pregnancy: What to Know About Heat, Safety and Care
Saunagus can feel like a calm pause with warmth, scent and presence. But when you are pregnant, an extra question comes into the sauna: how do you relate safely to high heat? The short answer is that the research on ordinary dry sauna is more nuanced than a simple yes or no. Research on saunagus specifically is, however, limited. A responsible decision therefore means knowing the difference between types of heat, listening to your body and having an individual conversation with your midwife or doctor if you are unsure.
This guide gives a sober overview of what the studies actually investigate, why saunagus is not the same as a dry sauna, and which considerations are relevant if you are thinking of a visit to Heat Studio during pregnancy.
The most important things to know
- There are no direct studies of saunagus during pregnancy, so results from dry sauna cannot be transferred one to one.
- Short-term exposure in a dry sauna was not associated with core temperatures above the suggested risk threshold in a systematic review, but heat, humidity and individual health status matter.
What is the difference between sauna and saunagus?
A traditional dry sauna has a high air temperature and relatively low humidity. Saunagus is a guided ritual where a gusmester pours water, often scented, onto the hot stones and distributes the steam with a towel. This raises the humidity for periods and can make the heat feel more intense.
This is an important distinction. When the air is humid, sweat can evaporate less effectively, and evaporation is precisely one of the body’s ways of losing heat. A recent evidence review on heat in pregnancy points out that high relative humidity can limit the body’s cooling by evaporation.[2]
That does not mean saunagus is automatically harmful. It means that a research conclusion about a particular dry sauna is not direct guidance for all gus sessions. Temperature, duration, amount of steam, ventilation, breaks and your current condition can change the experience significantly.
What does the research say about heat and pregnancy?
The research distinguishes between the body’s internal temperature, often called core temperature, and the temperature in the room. It is core temperature that is central when assessing heat exposure. In the literature 39,0 °C is often used as a suggested threshold for the mother’s core temperature in relation to the risk of foetal harm.[1] [2]
A systematic review from 2019 combined 12 studies with a total of 347 pregnant women who were examined during exercise or passive heat exposure. None of the participants reached a measured core temperature of 39,0 °C, and the highest single measurement was 38,9 °C.[1] For sauna exposure the highest mean core temperature at the end was 37,6 °C.[1]
The review assessed that up to 20 minutes in a hot, dry sauna at 70 °C with 15 % relative humidity in the situations examined did not lead to a core temperature above the suggested threshold.[1] It is a useful finding, but it is not a universal rule. The researchers did not study saunagus as a ritual, and the results cannot be used to set a personal limit or replace individual health professional advice.
| What the research can say | What the research cannot say |
|---|---|
| Short-term exposure in the specific, dry sauna setup did not raise core temperature above 39,0 °C in the reviewed material.[1] | About all forms of saunagus, temperatures, amounts of steam and individual pregnancy courses. |
| Pregnancy temperature regulation has protective adaptations, but can be challenged by extreme heat.[2] | A personal limit for when exactly you should leave. |
| Humid air can make evaporation of sweat less effective.[2] | That a short dry sauna and a gus session have the same heat load. |
Why is the first trimester often part of the conversation?
Early in pregnancy the foetus’s organs develop, and therefore this period is often mentioned when discussing high heat and fever. An evidence review describes the first trimester as a particularly vulnerable period in relation to strong heat exposure, but also emphasises that there is a lack of substantial knowledge about precise limits, causal links and different types of heat exposure.[2]
A Finnish case-control study from 1991 included 573 registered heart malformations and 1.055 controls. Fever of at least 38 °C early in pregnancy occurred more often among mothers of children with the recorded heart malformations, while reported sauna bathing was not associated with an increased risk in the study.[3] The finding is relevant as background, but it cannot prove that every type of sauna is risk free. The study is observational, relies on maternal recall and does not examine modern saunagus.
The honest conclusion is therefore not that all pregnant women should do the same. It is that heat in pregnancy deserves consideration, especially early in the course, and that the best decision depends on both the course of the pregnancy and the specific heat experience.
When is it wise to choose to take a break?
Pregnancy is not the same from person to person. If you have complications, health conditions, previous pregnancy problems or have been advised against heat exposure by a health professional, you should not use a general article as your decision basis. Talk instead with your midwife or doctor.
The same applies if you have a fever, feel unwell, are dehydrated or feel uncomfortable before a ritual. Fever and a hot sauna are two different things, but both increase the body’s heat load. There is no benefit in pushing your body through a session on a day when it is already working hard.
During a visit it is sensible to leave immediately if you experience dizziness, nausea, headache, palpitations, shortness of breath, malaise or a feeling of overheating. Do not wait for a round to end. You decide the pace, and a break is an active part of taking care of yourself.
How you can have an informed conversation before your visit
If you are considering saunagus during pregnancy, a short clarification can make the visit more peaceful. Ask your midwife or doctor based on your own situation, and then tell the gusmester that you are pregnant. A professional setting allows you to leave the room, skip a round or choose a calmer experience without having to explain yourself during the session.
It can be helpful to think in these considerations:
- Choose a day when you feel well and comfortable.
- Drink water before and after, and respect the breaks.
- Place yourself so you can easily leave if the heat feels too intense.
- Do not let social expectation determine how long you stay in the room.
- Be extra aware that steam and towel work can make the gus experience more intense than a quiet stay in a dry sauna.
These points are practical precautions, not a substitute for a professional assessment. There is no standard setup that fits all pregnant women, and there is no single duration that can make saunagus generally safe.
A Nordic ritual with room for individual boundaries
Saunagus is built on community, calm and the contrast between warmth and rest. During pregnancy rest can be the most important element. Maybe that means you enjoy the calm atmosphere before or after a ritual. Maybe it means you take part for a shorter time, or that you wait until after the pregnancy. Both choices are entirely legitimate.
At Heat Studio the aim is that a visit should feel caring and without performance demands. Therefore take your body’s signals seriously, tell the gusmester, and let an individual health professional assessment weigh more than general advice on the internet. That is the most reassuring approach to saunagus during pregnancy.
Frequently asked questions
Can you attend saunagus while pregnant?
There are no direct studies of saunagus during pregnancy. Research on short-term exposure in a specific dry sauna does not show core temperatures above the suggested threshold, but saunagus has higher humidity at times and should not be equated directly with the examined conditions.[1] Talk to your midwife or doctor if you are in doubt or have specific conditions in pregnancy.
Are dry sauna and saunagus the same?
No. Saunagus involves steam from water on the stones and can feel more intense than a dry sauna. When humidity is high, evaporation of sweat, which otherwise helps the body cool, is reduced.[2]
What signs mean I should leave the sauna?
Leave immediately if you experience dizziness, nausea, headache, palpitations, shortness of breath, malaise or a feeling of overheating. For persistent or worrying symptoms seek health professional advice.
Sources
[1] [Ravanelli N. et al., Heat stress and fetal risk. Environmental limits for exercise and passive heat stress during pregnancy: a systematic review with best evidence synthesis, British Journal of Sports Medicine, 2019](https://pubmed.ncbi.nlm.nih.gov/29496695/)
[2] [Samuels L. et al., Physiological mechanisms of the impact of heat during pregnancy and the clinical implications: review of the evidence from an expert group meeting, International Journal of Biometeorology, 2022](https://pmc.ncbi.nlm.nih.gov/articles/PMC9300488/)
[3] [Tikkanen J. and Heinonen O.P., Maternal hyperthermia during pregnancy and cardiovascular malformations in the offspring, European Journal of Epidemiology, 1991](https://pubmed.ncbi.nlm.nih.gov/1783056/)
[4] [sundhed.dk, What you should avoid in pregnancy](https://www.sundhed.dk/borger/forebyggelse/graviditet-foedsel-barsel/gravid-liste/raad-i-graviditeten/undgaa-naar-du-er-gravid/)
