First things first – if you’re pregnant, it’s recommended to avoid scuba diving.
I totally get it .... The ocean is calling, and floating weightlessly feels amazing when you're carrying extra weight on land. I’ve been there. In fact, I didn’t even realize I was pregnant until I was already four months in. As a dive instructor, I was diving and teaching almost every day. They call it “denying pregnancy” - and for me, it was real.
My daughter ended up being born earlier than expected via an urgent C-section (I'll spare you the messy details) and had some minor lung issues. I can’t say for sure if it was related to diving during those early months - there’s no solid scientific evidence linking diving to complications - but honestly, it was enough to make me wish I’d known earlier.
So if you're pregnant and love diving, my real advice is: stay on the surface, enjoy the ocean in other ways, and wait until after you’ve welcomed your little one.
Why It’s Safer to Wait
While there’s no conclusive research proving that diving during pregnancy causes harm, medical organizations like DAN (Divers Alert Network) and the diving community strongly recommend against it. The pressure changes involved in diving may pose unknown risks to your developing baby. Since we just don’t have enough data, it’s better to be cautious.
But don’t worry! Hey, the ocean isn’t going anywhere. You can still stay connected to the water in ways that are safe and fulfilling while you wait.
Ways to Stay Ocean-Connected While Pregnant or Postpartum
1. Scuba Refresher
If you haven’t been diving for over a year or had fewer than 20 - 40 dives before pregnancy, PADI's ReActivate program is perfect for this! You get some eLearning, followed by a quick session with a PADI Instructor to shake off the rust. You can even start your next PADI course while you're pregnant and finish the in-water part later.
2. Ocean Time with Your Baby
Start sharing your love of the sea early. Baby swim classes, ocean-themed toys, or even just a splash at the beach can plant those seeds for future mini divers.
3. Start Dreaming of What’s Next
Not quite ready to dive in yet? No stress! Research future dive trips, new courses you’d love to take, or start building your post-baby dive bucket list. Having something to look forward to can be incredibly motivating.
Balancing Diving and Motherhood
Returning to diving after birth is always emotional and exciting, but also required a shift. If you're breastfeeding mom, you'll have to build you dive days around feeds or pumping. That meant shorter trips, planned surface intervals, and a lot of snacks and water! It' not always easy, but it's so worth it.
Here are a few tips that helped me make it work:
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Talk to Your Doctor: Always get the green light from your healthcare provider before jumping back in – especially if you had a C-section, stitches, or any complications.
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Natural Birth with Stitches? Wait at least 6–8 weeks, and make sure you're healed and comfortable. If you had tearing or an episiotomy, give your body time to recover fully before wearing a tight wetsuit or carrying gear.
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C-section Recovery: Plan for 8–12 weeks minimum, but it varies. Scar healing, core strength, and general fatigue can linger. Ease in slowly and listen to your body.
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Hydration Is Key: Especially if you're breastfeeding. Dehydration increases DCS risk and affects milk supply – double the reason to drink lots of water.
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Start Shallow: Begin with easy dives. Don’t push yourself on depth or time. Your body is still adjusting!
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Plan Smart: Look for dive sites with good surface facilities, nearby bathrooms, and short boat rides. Convenience matters more than ever now.
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Rest Up: Postpartum fatigue is no joke. Don’t overbook your dive days. One great dive is better than two exhausting ones.
Motherhood and diving might seem worlds apart – one’s about nurturing life, the other about exploring the depths. But they can beautifully coexist. The key is patience, planning, and tuning in to your own rhythm.
"Diving was part of my identity before I became a mom, and finding my way back to it helped me feel like me again. If you’re on this journey too, take your time, trust your body, and remember: the ocean will always welcome you back when you’re ready*.
If you’re planning a trip to Koh Tao with your little one, come dive Koh Tao with us! We know how to make your return to the water smooth, safe, and seriously special.
