Saunas When Trying to Get Pregnant: What You Need to Know

Trying for a baby and eyeing that steamy indoor sauna or dreamy outdoor sauna cabin?
Short answer: Saunas might mess with your chances, especially for men.
But don’t sweat it just yet.

Some couples find sauna time helps them unwind from the stress of TTC. Others wonder if they’re unknowingly sabotaging their chances. The truth is, the effects of heat on fertility are real, but not one-size-fits-all.
This guide breaks down the science, myths, and practical advice so you can enjoy the warmth without cooling down your baby-making chances.

Using Saunas While Trying to Conceive: Impact on Fertility

Factors Influencing Conception for Men and Women

Fertility can feel like a puzzle, and every piece matters.
Hormones, timing, health history—all these factors play a role, and sauna use is often overlooked.

For men, it’s all about sperm count, quality, and motility. For women, things like ovulation timing and embryo implantation come into play.
Saunas add heat—literally—to that equation.

So, whether you’re escaping for a weekend in an outdoor sauna or detoxing for an evening in your indoor infrared cabin, it pays to know what all that steam could be doing behind the scenes.

Saunas and Male Fertility: The Impact of Heat

How Scrotal Temperature Affects Sperm Development

The testicles aren't just hanging out for fun—they’re designed to stay cooler than the rest of your body.
Raise the temperature, and sperm production takes a hit.

Spending time in a sauna raises your core temperature, which then increases scrotal temperature.
Even a short sauna session can cause changes. And when you’re TTC, every percentage of sperm quality counts.

Evidence Linking Sauna Use to Temporary Reductions in Sperm Count/Motility

There’s actual science behind this.
Studies show that frequent sauna use can lower sperm count and reduce motility, especially if the exposure lasts more than 15–20 minutes at a time.

One study in Finland tracked men using saunas twice a week and found significant drops in sperm quality, though not permanent, still enough to delay conception.
The more heat, the more disruption.

Reversibility of Effects After Discontinuing Sauna Use

Thankfully, sperm regenerate every 64–72 days.
That means most sauna-related fertility issues are reversible.

If you cut the heat for a few months, your body usually bounces back.
But if you’re planning a baby soon, it might be smart to take a break now rather than risk delays later.

Saunas and Female Fertility: What Does the Evidence Say?

Assessing Direct Impacts on Ovulation and Conception

Women aren’t totally off the hook when it comes to heat.
High body temperatures can interrupt ovulation or throw hormones off balance.

Your body is sensitive during those few crucial fertile days. If heat gets in the way of releasing an egg or syncing your cycle, it could mean a missed opportunity that month.
Not ideal when every cycle counts.

Considering the Risk of Hyperthermia in Early Undetected Pregnancy

Here’s the tricky part: early pregnancy symptoms can be subtle or non-existent.
If you don’t know you’re pregnant and hit the sauna, you could accidentally risk the embryo’s early development.

High temperatures in the first few weeks of pregnancy have been linked to neural tube defects and an increased risk of miscarriage.
That’s why most health experts say: better safe than sorry.

Specific Recommendations During IVF Treatments

Going through IVF? Then it's best to play it extra safe.
Many clinics advise against using saunas during hormone stimulation or after embryo transfer.

Controlled body temperature is key for successful implantation.
In this case, your warm bath or soft robe is a safer bet than a long sauna session.

Practical Advice for Couples Trying to Get Pregnant

Should Men Avoid Saunas?

If you're in your TTC era, it’s wise for men to skip the sauna—at least temporarily.
Even one long session can affect sperm for weeks.

There are cooler ways to relax—ice baths, cold showers, or even a shady hammock.
Save the steam room for after you’ve seen those two pink lines.

Recommendations for Women

Women can still enjoy sauna time with caution.
Keep sessions short—10 to 15 minutes max, and don’t crank up the heat past 38°C.

It’s best to avoid saunas during your ovulation window, and steer clear if you suspect pregnancy.
Stay hydrated, don’t push past your comfort level, and listen to your body.

Open Communication with Healthcare Providers

Before booking that outdoor spa weekend or turning on your indoor saunas suite, talk to your doctor.
Every fertility journey is unique, and your doctor can guide you on what’s safe and what to avoid.

Sometimes, just a quick check-in can save you months of frustration.
And if sauna use is safe for you, they’ll help you do it right.

Conclusion: Balancing Sauna Use with Fertility Goals

Trying to conceive isn’t all candlelight and calendars—it’s a full-body journey, and heat can quietly throw a wrench in your plans.
For men, it’s mainly about protecting sperm health. For women, it’s about timing and temperature awareness.

That doesn’t mean saunas are the enemy.
It just means they need to be approached thoughtfully while you're TTC.

Use this time to slow down, take care of your health, and focus on creating the right environment—physically and emotionally—for conception.
Stay cool where it counts, stay warm where it helps, and trust your body and your plan.