Swimming When Pregnant: Can You Swim During Pregnancy?

Swimming when pregnant is safe and keeps you in shape, relaxed, and confident as your bump grows. Don’t let anyone tell you otherwise.

Being pregnant is no easy task. You are carrying upward of 20 extra pounds – so exercise is not going to be the first thing on your mind. Swimming, however, can be a great alternative to the gym or outside training. You weigh a tenth of what you do on land in the pool (or in any water!)

Feel the benefits of bobbing along weightlessly as you get in a full-body workout. Swimming can also help relieve common aches and pains associated with carrying a baby.

Can you swim during pregnancy?

Swimming when pregnant has clear benefits – for the full list, please read on. However, it’s essential to understand the potential pitfalls of pregnant swimming. Here are some of the things to look out for to ensure a safe swim: 

Tread carefully

Not directly related to swimming, more walking on wet surfaces. You are carrying a life inside you (like you need reminding), so be extra careful when walking on slippery surfaces around the pool and in the changing rooms.

Control your breathing

Keep your breath steady and controlled while swimming. Your baby needs the oxygen. We published an article on swimming breathing techniques that will help improve your stroke and keep your baby safe.

Stay hydrated

While you may not be dripping in sweat after a swim (like you do running), you still sweat. Complacency can be dangerous for pregnant women, as your baby needs water to survive. The bundle of joy growing inside you is 75% water. That water comes from the fluids you drink. Keeping hydrated while pregnant is extremely important.



Be sure to drink around 200ml of water 2 hours before your workout (around a bottle’s worth), and keep the bottle beside the pool to keep you refreshed during your workout.

Food first

Be sure to fuel up before your swim. You’ll need around 300 extra calories per day in your second trimester, and 500 in your third. The exact number of calories required will depend on your weight, height, age, and fitness levels. In other words, your body mass index (BMI).

Use our BMI calculator to determine your ideal calorie intake:

Avoid hot tubs

Spending over 10 minutes in a hot tub can raise your body temperature above 38C, which is critical for a pregnant woman. This can increase the risk of miscarriage, spinal cord abnormalities, and tube defects. However, it doesn’t mean that you can’t enjoy a bath. Still water doesn’t hold heat quite the same! To be on the safe side, avoid running a boiling hot bath – stick to a warm bath.

The benefits of swimming when pregnant

Now that we’ve got safety precautions out of the way, it’s time to focus on the benefits of swimming when pregnant. There are many reasons to take up this form of exercise, so be sure to read this section in detail:

Improves sleep quality

Sleeping while pregnant is, literally, a real pain. As your pregnancy progresses, your belly gets bigger, and those baby kicks get harder and more painful. Not to mention, you’ll need to urinate every 20 minutes. The struggle is real.

Swimming could be the key to a peaceful night’s sleep. It’s a physically demanding exercise that uses all the muscles in the body and leaves you feeling tired. Swimming can also reduce stress (another benefit), which helps you drift off easier.

Keeps you cool

Some exercises are a strain when pregnant- running, biking, lifting – your sweat glands are working in overdrive. Swimming doesn’t produce the same levels of sweat, or stress, as other cardio workouts. A dip in the pool will keep you cool and fit at the same time.

Improve Your Delivery

By delivery, we’re talking about the birth of your child. This can be a pretty daunting (and rewarding) thought for pregnant women, especially first-time mums. Swimming improves your muscle tone and endurance – both of which you’ll be thankful for when it comes time to push.

Relieve Swelling

Being pregnant is physically demanding on our bodies. That extra weight can put a strain on our legs and feet. Swimming increases your circulation, which prevents blood from pooling in your lower limbs.

Pregnancy Swimwear

There will come a time when your cute swimming costume no longer fits over your waistline – and that’s OK!

While this can be a little upsetting at first, it’s only natural. Your body is growing a life, and you should be happy to upscale your swimming attire. Think about it this way: it’s the perfect excuse for a shopping trip.

There are plenty of pregnancy swimwear brands on the market. Whether you want to shield or show off your bump (both are perfectly acceptable), you are sure to find one that flatters your figure.

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When to stop swimming

Regardless of your fitness levels prior to pregnancy, swimming can be hard work. You have a baby belly to manoeuvre through the water, so don’t be shocked if your endurance dips. You will know your limits. If you start to feel breathless, faint, or dizzy, then you should exit the pool and seek advice from your GP.

Swimming when pregnant

These are the positives of swimming when pregnant. A relaxing swim in a pleasant environment can increase your fitness levels and soothe your nerves. Take the above precautions to ensure you stay safe and have a rewarding workout. 

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