Published on August 5th, 2023 and Updated on January 12th, 2024
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You’re pregnant. And whether you pre-planned a beach getaway before you found out, or your pals invited you to an impromptu lake day, you’re probably wondering how your precious cargo will affect your day in the sun.
The good news? In most cases, being a pregnant woman won’t sink your plans to go for a long-awaited swim in the beach or swimming pool. But there are some guidelines to be mindful of to keep your baby safe while doing it.
Actually, swimming—and spending time in the water in general—can be an excellent, fun way to support fetal and maternal health. Below, we’ll float some of the benefits of channeling your inner mermaid by you, plus what an expectant mother should know to keep their water babies safe and other pregnancy tips for first time moms.
Can I swim while pregnant?
In most cases, the answer is yes—during a healthy pregnancy, taking a swim can be very safe for both your baby and you as a pregnant woman. However, if you have one of the following, swimming may be riskier for you and your baby:
- High blood pressure
- Preeclampsia
- Diabetes
As always, it’s always best to consult with your doctor if you have any preexisting health conditions that could make swimming and other physical activities more difficult. Don’t be swayed by any pregnancy myths you hear about. But if you get the green (or blue?) light from your doctor, you should be free to enjoy some fun in the sun.
Does swimming have any health benefits for pregnant women?
Under the right conditions, yes: swimming during pregnancy can have some choice benefits for both maternal and fetal health. The most notable benefits for an expectant mother include:
- Relieves sore muscles and joints – Aquatic therapy has long been used to help arthritic patients improve joint pain. The same principle can be applied for the sake of your sore joints and muscles during pregnancy.
- Encourages heart health – Swimming can be an excellent form of cardiovascular exercise and aerobic exercise. Since your lungs and heart are working harder to nourish your baby, taking a swim can be a wonderful way to help train them for the job.
- Helps regulate body temperature – It’s common to get hot flashes during pregnancy. A combination of reproductive hormones, enhanced circulation, and eventually, a tiny human with their own body heat to share can all add up to feeling overheated. Just the thing to help you cool down? A dip in some cool waters should lower your body temperature.
- May reduce swelling – Pregnant women circulate much more fluid than their non-pregnant counterparts, which tends to cause swelling. Most swelling takes place in the ankles, fingers, legs, and feet. If these areas are bothering you, you’ll be happy to know that many women find that time in the pool improves inflammation and swelling.
- Gets you comfortable in your body – When it feels like your belly circumference is dilating daily, it can be tough getting used to that extra weight. Floating in the pool imparts a sense of buoyancy that helps many women get more comfortable in their changing bodies.
How to Enjoy a Dip Safely While Pregnant
From the beach to your local swimming pool, most aquatic environments are fair game for pregnant women when enjoyed safely. To ensure both you and your baby get the most out of your swimming spree, consider these eight golden rules for taking a dunk when you’re expecting.
Enjoy Swims With a Lifeguard on Duty
The same waterside guidelines apply to everyone: Whether you’re taking a dip in the pool or the ocean, it’s safer when there’s a lifeguard on duty. If you’re off to the beach, you may also want to check ahead of time.
Stay Current on Chlorine Research
There’s currently no conclusive evidence to suggest chlorine could harm your little one. That said, a more recent study from 2019 suggested exposure to disinfection by-products (the solutions used to keep pools sanitary) may be linked to a smaller fetal head circumference.
Researchers conducting the study declared that more evidence was needed to determine whether disinfection by-products definitively cause fetal harm. However, if reducing exposure to chemicals while you’re pregnant is important to you, it’s something to consider before heading to the pool.
Mind Your Breath
Swimming can be an exceptional form of cardio, helping to strengthen your heart and lungs. But if you’re swimming laps in the pool and you find yourself getting winded, you may want to scale it back and opt for a more moderate pace.
There are two physiological backstories to this guideline:
- Lung capacity tends to reduce over the course of pregnancy, even as your body uses more amounts of oxygen to support your growing baby.
- Your heart has a higher burden with a baby in tow, as it’s already working harder to support you and your baby’s heightened circulation.
Too much huffing and puffing might introduce added stress to your lungs and heart, thereby putting pressure on your little one. The more advanced you are into your pregnancy, the better an idea it is to stick to a moderate pace. (And besides, there’s nothing wrong with making like a water noodle and floating on your back for the day!).
If You Start to Cramp, Take a Break
Many people grew up steering clear of meals before swimming to reduce the risk of cramping. For pregnant women, the most important sign to be mindful of is uterine cramping.
Uterine cramping can be a normal part of pregnancy; it often crops up around the 12th week, when your uterus is expanding rapidly. The pain is usually mild, and too much pain could be a sign your baby is in danger.
If you notice cramping while you’re swimming, do your best to take deep breaths and exit the water as quickly as possible. Unless you notice spotting or excessive pain, your baby is likely safe. But staying out of the water will ensure you can monitor your symptoms and reach out to your doctor if you’re worried.
Avoid Swallowing Sea Water
It’s a sad fact, but these days, many aquatic environments may be exposed to chemicals and other environmental pollution.
When swimming in the great outdoors, do your best to avoid ingesting too much water. It could put you and your baby at risk of bacterial infection.
Skip Saunas and Hot Tubs
Aside from the discomfort excessive heat can cause, venturing into too-warm waters isn’t good for babies in utero. Exposing your baby to too-hot temperatures can elevate your risk of:
- Hyperthermia
- Preterm birth
It’s recommended that the water you immerse yourself in does not exceed 98.6ºF to 100ºF (around 37ºC), so it’s best to save the hot tubs and saunas for after your baby arrives. By the same token, if the temperature skyrockets on your pre-planned beach day, you might consider waiting until a slightly cooler occasion to go for a swim.
Save the Diving for Later
As fun as the diving board looks, it’s generally advised to steer clear during your pregnancy to avoid any safety risks for you and your baby. Moreover, be mindful of how much force you use when pushing off the wall swimming laps. Excessive force might be too stressful for your baby.
Don’t Skip SPF
Make no mistake: solar protection is as critical during pregnancy as it is at any other stage of life. But similar to chlorine, some animal studies show endocrine-disrupting chemicals in commercial UV filter sunscreens may pose a health risk. These include:
- Oxybenzone
- Octocrylene
- Octinoxate
It’s important to note that data aggregated in animal studies does not necessarily mean humans suffer as well. However, as with chlorine, it’s your decision whether or not to expose yourself to these chemicals.
If you’re looking for alternatives, there are plenty of equally effective options on the market. Mineral sunscreen is generally considered safe to use for pregnant women. Mineral sunscreens use ingredients like zinc oxide and titanium dioxide to keep your skin guarded from the sun.
Water Workouts for Every Trimester
Interested in embracing swimming as a form of prenatal exercise? There are plenty of ways to enjoy the soak while keeping your body in action. Below, find our top exercise for pregnancy picks for fun water workouts for each phase of pregnancy:
- First trimester: Aqua aerobics – Some heart-pumping movement and aerobic exercise can be an excellent way to combat fatigue in early pregnancy. Moreover, your lung capacity is still capacious enough to support a slightly more vigorous workout. If you’re a fan of running or clocking hours at the gym, you might find aqua aerobics is an excellent way to get some cardio in at the pool.
- Second trimester: Aqualates – Aqualates is a slightly more strength-based form of exercise that combines principles from aerobics and pilates. You may want to opt for a more moderate style or class in your second trimester to ensure you don’t put too much pressure on your lungs and heart. A bonus: aqualates can be easily modified for pregnant women, so talk to your instructor about what feels comfortable for you.
- Third trimester: Water walking – It’s important to take it easy in the weeks before your baby is due, but making time for some calming movement can be an effective way of managing stress. Water walking—the simple act of walking through shallow water—requires you to exert a bit more strength than a walk around the park. You’ll also enjoy that lightweight, dreamy feeling that can be soothing and elevating for your mood.
If you’d prefer to choreograph your own swim workout routine, there are plenty of online resources available to help you put one together. So long as you stay mindful of those eight guidelines for swimming while pregnant, feel free to create a DIY combo and get wet ‘n wild!
Ride Each Wave of Pregnancy with SneakPeek
Whether you embrace water as a form of exercise or float endlessly in the pool to decompress, there are countless ways spending time in the water can be beneficial for moms-to-be. Before you know it, you’ll be breaking out the water wings so your little duckling can enjoy a dip, too.
Expecting moms can meet their water babies even early with SneakPeek’s DNA-based Early Gender DNA Test. With this at-home gender blood test, you’ll discover your baby’s gender as early as 6 weeks into your pregnancy with DNA-based, over 99% clinically proven accuracy1. You’ll take your sample from home, send it to SneakPeek labs, and we’ll triple-review your results and send them to you on the same day we receive them with complete privacy protection.
Learn why SneakPeek Test remains OBGYN’s #1 recommended at-home early gender test (with the trust of 1 million moms behind it) and visit SneakPeek today.
This post has been reviewed for accuracy by the following medical professional:
Dr. Heather Soper, Certified Nurse Midwife
Dr. Heather Soper brings over 15 years of experience in women's health and obstetrics to her role as the owner of The Genesis Resort for Birth. Complementing her clinical practice, she serves as an Assistant Professor of Nursing at James Madison University, where she educates nursing students with a focus on compassionate, patient-centered care. Her advanced training and dedication to midwifery are evident in her contribution to both academia and the wellness of expectant mothers
Sources:
- National Heart, Lung, and Blood Institute. Heart Health and Pregnancy. https://www.nhlbi.nih.gov/health-topics/education-and-awareness/heart-truth/listen-to-your-heart/heart-health-and-pregnancy
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- CDC. Health Benefits of Swimming. https://www.cdc.gov/healthywater/swimming/swimmers/health_benefits_water_exercise.html
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- Environment International. Maternal swimming pool exposure during pregnancy in relation to birth outcomes and cord blood DNA methylation among private well users. https://www.sciencedirect.com/science/article/pii/S0160412018322384
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- Healthline. What Causes Uterus Pain in Early Pregnancy? https://www.healthline.com/health/pregnancy/uterus-pain-early-pregnancy#uterus-stretching
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- National Institutes of Health. Extreme temperatures could increase preterm birth risk. https://www.nih.gov/news-events/news-releases/extreme-temperatures-could-increase-preterm-birth-risk
- Healthline. Are Baths Safe During Pregnancy? https://www.healthline.com/health/pregnancy/pregnancy-bathtub#bath-safety
- Healthline. Your Guide to a Pregnancy-Safe Skin Care Routine. https://www.healthline.com/health/pregnancy/pregnancy-safe-skin-care#ingredients-to-avoid
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SneakPeek aims to provide the most accurate and up-to-date information to help our readers make informed decisions regarding their health before, during, and after pregnancy. This article was written based upon trusted scientific research studies and/or articles. Credible information sources for this article are cited and hyperlinked.
