Seven Summer Pregnancy Tips to Help you Beat the Heat!

Photo by alexandre saraiva carniato 

Content courtesy of Your Baby Club.

Pregnancy during hot weather can be challenging, so it’s important to take precautions to ensure you stay safe and avoid any heat-related illnesses throughout the summer period.

Overheating while pregnant is a real health concern, as it can lead to heat exhaustion, heatstroke, and dehydration, and can potentially cause issues for your baby.

As the US braces for a scorching summer, with most states expecting temperatures above the average, following on from what was the third-warmest summer on record in 2022 – the team at Your Baby Club has provided tips to help you beat the heat this summer.

1. Stay hydrated! 

Summer is often jam-packed full of outdoor activities, and while being outside and basking in the sun is great for our mental well-being, it’s important to stay hydrated. Around 60% of our body is made up of water, but throughout the day we lose water through our skin, urine, sweat and when breathing – so it’s crucial for your health to drink plenty of it.

If the body loses too much fluid, this can cause dehydration, which can prevent the pregnant body from performing its natural functions. This can lower the body’s amniotic fluid levels, which can impact the baby’s development and increase the risk of early labor. An IV drip can also help with hydration and increase vitamins, and nutrients in the body.

2. Wear comfortable clothing!

Pregnancy can be uncomfortable, but if you add hot and humid weather into the mix, it can become even more unbearable. The key to surviving a scorching summer with a baby on board is loose, lightweight clothing, that’s breathable and comfortable.

When shopping for your summer wardrobe, look for breathable fabrics, such as cotton, linen, and jersey. Go for clothes that are loose in structure, so floaty maxi dresses, loose skirts, and comfortable summer dresses. Avoid any dark colors, like black, navy, and charcoal grey – as they can absorb heat. Instead, choose light, neutral tones.

3. Avoid strenuous exercise!

Exercising while pregnant is important to keep the mind and body active, but during the summer months, it’s important for your health to avoid strenuous exercises, like going for a jog or run, physical sports like football or tennis, and cycling fast or uphill.

Exercising in the heat can put you at risk of heat exhaustion, and during pregnancy, you are more susceptible to overheating. To stay active, opt for exercises that are indoors, in an air-conditioned room, like swimming, prenatal yoga, or walking early in the morning.

4. Keep feet elevated! 

Throughout pregnancy, you’re likely to experience achy, swollen feet and legs, due to weight gain and changes in hormones. In summer, the likelihood can increase due to the heat, so it’s important to keep cool and ensure there is enough circulation to your feet.

Keeping your feet elevated can help increase blood circulation to your legs and feet and reduce some pressure on your body. When possible, avoid heat by sitting in shaded areas or inside. To keep the blood flowing, stay active, by going for a walk before the sun comes out, and stay hydrated by drinking lots of water.

In some cases, swelling can be a warning sign for other health concerns, so if the swelling doesn’t go away with rest, you should contact your care provider.

5. Wear sun protection! 

Having a picnic in the park or taking a trip to your local beach are quintessential summer activities, allowing you to enjoy the nice weather. During pregnancy, there is a heightened risk of sunburn, as the increase in hormone levels causes the skin to become sensitive.

So, when heading out on a summer excursion, protect yourself from the sun’s UV rays by covering your body, wearing a hat and lightweight clothing, sitting in the shade or under an umbrella, wearing a high-factor sunscreen, and avoiding the sun’s peak hours.

6. Keep cool and inside! 

Spending too much time outside on a hot summer’s day can cause a whole host of problems for a pregnant person. It can lead to dehydration, fatigue, heat exhaustion, and heatstroke. During these warmer periods, protect yourself by staying indoors and creating a cool environment, by purchasing a fan, keeping the blinds closed, and doing minimal chores.

7. Stay well rested! 

Sleep is incredibly important during pregnancy, as too little sleep is associated with diabetes, depression, high blood pressure, and problems with the baby’s growth. When the temperature starts to climb, it can become difficult to get enough rest, so keep your sleeping area as cool as possible, invest in a fan, and choose your sleepwear carefully.