There is no reliable evidence that cold water immersion is safe or unsafe in pregnancy, and the bodies consulted give cautious, general advice: talk to your GP or midwife first. This page is general information, not individual advice, and it cannot say what is right for your pregnancy or your body.
What the health bodies say about pregnancy
| Body | What its page says | Relevance to cold water |
|---|---|---|
| HSE (Ireland) | Swimming or aqua aerobics are great ways to exercise in pregnancy. Do not swim in very cold water (less than 5°C). Talk to your GP before swimming in open water such as the sea. Avoid activities that cause overheating, including hot tubs and saunas, as extreme temperatures may raise the risk of premature birth and certain birth defects | Directly relevant: a numeric floor, a GP check for sea swimming, and a warning against heat that matters for sauna and contrast sessions |
| NHS (UK) | Swimming is a really good form of exercise in pregnancy because water supports your weight. Avoid strenuous exercise in hot weather. Stop if you feel uncomfortable and talk to your doctor or midwife if you have concerns | General exercise guidance; the page read does not discuss cold water |
| Royal Life Saving Society Australia | Its position statement on cold water immersion therapy lists pregnant women as being at higher risk, to be screened before taking part | A facility-level screening message, not a pregnancy protocol |
The Royal College of Obstetricians and Gynaecologists was not consulted for this page, so no RCOG position is stated here. Ask your midwife or GP for current guidance.
Two points follow. First, the HSE's less-than-5°C line is about very cold water, not a recommendation that anything above 5°C is fine. Second, its advice to avoid saunas and hot tubs matters for anyone who plunges as part of a contrast therapy session.
What the research on pregnancy actually shows
The University of Portsmouth described a 2025 scoping review in the journal Lifestyle Medicine as the first study focused on cold water swimming in pregnancy. It found only six published studies worldwide, none with a sample large enough to give significant insight. The journal abstract describes four studies and eight reports, so counts differ by how the material is grouped, but both describe a very thin base. The abstract adds that consensus recommendations were made and most were graded as expert opinion, and that more research is needed before accurate advice can be given.
The consensus recommendations reported by Portsmouth were:
- Continue cold water swimming in pregnancy only if you swam regularly in cold water beforehand.
- Do not swim alone.
- Avoid cold water swimming if your blood pressure is raised or very low.
- One of the researchers advised against starting cold water swimming during pregnancy without prior experience.
Expert consensus is the weakest tier of evidence. It reflects what experienced clinicians and researchers think is sensible when trials do not exist. The questions the researchers raised include how water temperature affects the mother and fetal development, and whether water quality could harm the baby. Neither has a firm answer.
Whether cold tubs at home are different from open water is a fair question. The sources do not address it, so the same caution applies: ask first. Practical risks overlap with everyone else's, such as cold shock, which is described in cold water shock and float to live.
Perimenopause and menopause
More is known from surveys here than from trials, and surveys have clear limits. A UCL news release of 25 January 2024 reported an online survey of 1,114 women who swim in cold water, 785 of them going through the menopause. Women reported significant improvements in anxiety (46.9%), mood swings (34.5%), low mood (31.1%) and hot flushes (30.3%), and 63.3% said they swam specifically to relieve symptoms.
The sample included only women who already cold water swim, and an online survey may attract people who have noticed a link. The researchers themselves say more work is needed on how often, how long and how cold. A survey records what people perceive, not what caused it.
A separate University of Portsmouth report on a 2022 survey of 1,114 UK women aged 16 to 80 added safety points. It noted cardiac arrest risk made worse by cold shock and hypothermia, and infection risks from pollution, and reported advice from researcher Mike Tipton to be fit enough for cold stress, swim with others, enter slowly and keep time in the water under 10 minutes.
The NHS page on menopause self-help suggests lightweight clothing, a cool bedroom, a cool shower, a fan or a cold drink for hot flushes, and weight-bearing exercise for bone health. It gives no guidance on cold water immersion. Persistent or severe symptoms are a reason to see your GP, because treatments exist, and the sources read do not suggest cold water replaces them.
Questions to take to a GP or midwife
- Is cold water swimming or a plunge reasonable given my blood pressure and any other condition?
- Do any medicines I take affect circulation, heart rate or temperature control? See cold water immersion and medication or conditions.
- If I swam regularly before pregnancy, what changes now, and when should I stop?
- How should I handle heat from saunas or hot tubs alongside cold exposure?
- What symptoms mean I should leave the water and call someone?
Postnatal, breastfeeding and fertility questions were not covered in the sources read, so ask a clinician about those. For general safety habits that apply to anyone, see the cold water safety checklist.
Frequently asked questions
Is it safe to cold plunge when pregnant?
The evidence is too thin to say. The HSE advises avoiding water below 5°C and talking to your GP before swimming in open water.
Should I avoid saunas too?
The HSE lists saunas and hot tubs among activities to avoid in pregnancy because of overheating. Ask your midwife about contrast sessions.
Can cold water help menopause symptoms?
A survey of swimmers reported perceived improvements, but it was online, self-selected and cannot prove cause. See your GP for symptoms that persist.
Should I start cold water swimming while pregnant?
Consensus advice reported by Portsmouth researchers says to continue only if you were already swimming regularly in cold water, and one researcher advises against starting during pregnancy.