It is great to stay active during pregnancy, just be sure to keep cool! Keeping hydrated, picking cooler times of day to get outside and listening to your body are important.
With warmer temperatures and plenty of sunshine, summertime can be a welcome change from the gray, cold days of winter.
But if you’re pregnant, summertime can bring its own challenges. Many moms-to-be find that they feel warmer than usual, so hot, humid days can feel especially intense.
“During pregnancy, your body naturally runs warmer due to increased blood volume, hormonal changes and the extra work of growing a baby,” said Anhtuan Huynh, DO, an obstetrician-gynecologist in Akron Children’s maternal-fetal medicine. “Plus, high humidity can slow down the cooling effects of sweat evaporation.”
So, pregnant women are more likely to overheat, become dehydrated or develop heat-related illnesses, especially during heat waves. That’s why it’s important to take extra steps to stay cool and safe this summer while awaiting your little one’s arrival.
5 tips on how to stay cool during pregnancy this summer
You don’t have to spend the summer indoors. With a little planning, you can still enjoy time outside while keeping your body (and baby!) comfortable and protected from the heat.
Dr. Huynh offers 5 tips on how to stay cool during pregnancy this summer:
Drink up
Perhaps the most important summer pregnancy tip for moms-to-be is to drink plenty of water.
When you’re pregnant, your body needs more fluids to support healthy circulation and regulate body temperature. Sweating in hot weather can increase your risk of dehydration.
“With so many activities moving outside in the heat, dehydration can be a real concern for pregnant women,” said Dr. Huynh. “Dehydration can happen quickly and lead to complications, from fatigue to more serious conditions, such as preterm labor and heat stroke.”
Staying hydrated has other benefits, too, like helping prevent UTIs (urinary tract infections), constipation and hemorrhoids.
The American College of Obstetricians and Gynecologists recommends pregnant women drink about 8 to 10 cups of water a day — more if they’re exercising or spending time in the heat.
A simple way to see if you’re hydrated is to check your urine color. Light yellow or clear urine usually means you’re getting enough water.
Struggling to stay hydrated? Try carrying a reusable water bottle, setting reminders on your phone or adding a splash of flavor with fruit-infused water. You can also eat more water-rich foods like watermelon, cucumber or oranges.
Seek shade and wear breathable fabrics
Thanks to many pregnancy changes, you can have a higher body temperature than usual. That means a normally tolerable 80-degree day may feel more like a sauna, especially as your due date draws closer.
So when you’re spending time outside at picnics, exercising or other outdoor events, look for shady areas. Also, dress in loose, breathable fabrics like cotton that are light-colored to stay comfortable when the temperatures start rising.
“You want to avoid high heat and humidity,” said Dr. Huynh. “If possible, take frequent breaks in an air-conditioned place.”
Become an early riser – or a night owl
Avoid going out during the hottest times of day, like midday and afternoon. Whenever possible, plan your outdoor activities for early to mid-morning before the sun’s reached its peak — or go out in the evening.
If you start to feel overheated, Dr. Huynh suggests applying a cool, damp cloth to your neck and head, along with grabbing a drink of cold water, to cool down.
Head to the pool
Want a fun way to cool off? Slip into your swimsuit for a dip in the pool. Just be sure to apply a broad-spectrum sunscreen with an SPF of 30 or higher.
The pool can offer other advantages besides a refreshing escape from the heat.
“Swimming is especially popular among pregnant women because floating supports your growing bump, which can ease pressure on your back, hips and joints,” said Dr. Huynh. “Swimming also can help improve circulation to reduce swelling in your legs and ankles.”
Trade your shoes
Many moms-to-be experience swelling during pregnancy for several reasons. Blood volume increases, plus it’s more difficult for the blood to circulate to the legs as a woman’s uterus grows larger and puts pressure on blood vessels.
“Hot weather can make leg swelling, which is already bothersome for some pregnant women, even worse,” said Dr. Huynh. “Elevating the legs, wearing compression socks and increasing your shoe size by half a size can help alleviate the discomfort of swollen feet.”
Flip-flops or other footwear that doesn’t restrict the feet is another great solution for dealing with oversized feet. Just be careful, pregnancy can shift your center of gravity, so take extra care to avoid injury when wearing less supportive shoes.
Don’t ignore signs of overheating
Perhaps the most important summer pregnancy tip is simple: Listen to your body.
Pregnancy can make you more sensitive to heat, so pay attention to how you’re feeling when temperatures rise.
Signs that you may be overheating include:
- Dizziness
- Headache
- Unusually heavy sweating
- Nausea
- Weakness
- Muscle cramps
- Rapid heartbeat
If you notice any of these symptoms, seek shade or move to an air-conditioned place, drink water and rest. If symptoms don’t improve or get worse, get medical attention right away.
Pregnant in the summer
Pregnancy is already demanding, and hot weather can make everyday activities feel even more exhausting.
Give yourself permission to slow down, rest often and adjust your plans. Prioritizing comfort isn’t being lazy. It’s taking care of yourself and your growing baby. After all, growing a baby is hard work — even if you’re sitting in the shade with a cold drink in hand.
“Being pregnant in the summer has its challenges,” said Dr. Huynh. “But with a little planning and plenty of hydration, you can stay comfortable and enjoy the season.”
