How to survive a summer pregnancy
How to survive the heat of a summer pregnancy. Being in the later stages of pregnancy in the heat of summer can feel exhausting and well HOT! Here are 6 tips to keep you cool, collected and calm.
Written by: Myrtle Bautista
**PLEASE READ**
Although I am a certified perinatal/postnatal nutrition & exercise specialist, and a mother of 5, I am not a doctor OR your doctor. This information is for informational purposes only and should not substitute the advice from your healthcare profession. Many kinds of exercise and dietary changes are potentially dangerous, and those who do not see support from the appropriate health care authority assume the liability of any injury which may occur. Please read my full Disclaimer for more information. The Maternal Method is reader supported and some links may contain affiliate links; meaning I may receive a small commission, at no extra cost to you if you use them. Thank you for your continued support & cheers to you in your pregnancy and postpartum journey!
6 Tips for Staying Cool
Whether you’re a first-time mom (if so, congratulations!) or you’ve done this before, you’re probably aware that being pregnant in the summer is no easy feat. The sweltering heat can lead to more discomfort (as if you weren’t already uncomfortable enough, right?), making you want to skip the summer months entirely.
Well, good news, mommas-to-be! We know you want to beat the heat, so we’ve put together a few tips so your summer doesn’t have to be a bummer. Here’s your go-to guide for surviving the warm weather while pregnant:
1. Drink plenty of water
It’s crucial to keep your body hydrated year-round, but it’s even more important in the hot summer months, especially if you have a baby inside you.
Pregnancy puts you at greater risk of dehydration,(Your placenta pumps a half gallon of water every hour!) so it’s a good idea to bring a water bottle with you wherever you go—that way, you can take sips throughout the day and maintain your body’s hydration levels. Aim to drink 80 to 100 ounces of water a day, which is around 8 to 10 glasses, making sure to up your water intake if you plan to spend time outside.
If plain old water tastes too boring for you, why not mix things up? Cool down with ice-cold concoctions such as water infused with citrus, cucumber, or blueberries. Adding in this Hydration Electrolytes changes things up and provides trace minerals needed to keep your body functioning well. (MATERNALMETHOD for 20% off)
Wear lightweight, comfortable clothing
In the summer, the last thing you’ll want is to wear skin-tight clothing that clings to you. The heat can be unbearable, so wear only comfortable clothes made from breathable fabrics that allow you to feel cool all day.
Go for flowy clothing crafted from lightweight fabrics such as cotton and linen. Sundresses, shorts, and t-shirts are great choices—not only are they cute, but they also allow air to circulate your body even in sweltering weather. Steer clear of dark-colored clothing as they can trap the sun’s heat, and instead, opt for light colors that reflect heat, such as pink and white.
Avoid going out at certain times
Pregnant or not, staying out in the sun for too long can lead to sun damage such as sunburn, sun spots, and aging. However, skin-related issues aren’t the only risks that pregnant women have to face—they’re also more prone to overheating.
You see, when you’ve got a bun in the oven, your body’s basal temperature rises a bit because it has to work twice as hard to cool you and your baby’s bodies. That’s why you may feel extra sweaty even if the weather isn’t that warm! Additionally, as pregnancy throws your hormones out of whack, it increases your blood flow—this is why you may feel warmer than on your non-pregnant days.
So, what’s a mom-to-be to do? The solution is simple— stay out of the sun! This isn’t to say you can’t enjoy the warm weather—you just have to avoid the most scorching time of the day, which falls from 10 AM to 2 PM. Sitting under a tree, using an umbrella and using a sun hat will support to keep the heat off you and don’t forget your sunscreen!
Find ways to cool yourself off when going out
When you do go out, don’t forget to do what you can to stay cool! Even if the sun is no longer at its most intense state, it can still cause heat exhaustion. Moms-to-be must practice extra caution when it comes to sun exposure, as overheating can put them at greater risk of miscarriage and pre-term birth, not to mention it could cause harm to your baby.
With that in mind, be sure to stay in the shade (no sunbathing for now, momma-to-be!), wear a wide-brimmed hat, and find other ways to cool off when you’re out and about.
- For example, you could carry around a spray bottle filled with water so you can mist yourself and lower your body temperature.
- You could bring a portable fan in your bag and use it whenever you have to cool down.
- Just do what works for you so you can enjoy your day without worries!
Work out only when it’s cool
We know it can be tempting not to work out in the hot summer months. The thought of your workout clothes sticking to your skin, and sweat rolling down your back can be enough to make you want to stay indoors with the air conditioner on full blast. However, working out while pregnant is a must-do even in the summer. Not only can it control weight gain, it gives you a natural energy boost & it also allows you to build strength and prepare your body for childbirth.
In the summer, the best time to sweat it out is when the sun isn’t out yet or when it has set. Working out when the sun is out can lead to heat exhaustion, so be sure to carefully choose when to go on a run, do yoga, or walk around the neighborhood. If you don’t want to schedule your workouts around the sun, you can focus on doing it inside your house, like a cool basement or in a room with a fan. Have you checked out the Prepare for Pregnancy Framework yet?
Go for a dip in the pool
We can’t think of a better way to beat the heat than to go for a swim! Going for a dip in the pool is not only a great way to bring down your body’s temperature, but the water’s buoyancy will also ease the stress on your baby bump and soothe any pains you may be experiencing. Plus, doing a few laps in the pool doubles as a low-impact exercise—in fact, the American College of Obstetricians and Gynecologists (ACOG) says it’s one of the safest exercises for pregnant women.
Do note that it would be wise to limit your session to 30 minutes a day. Swimming for extended periods can cause over-exertion, which is never a good thing. Additionally, be sure to swim only in cool waters so you don’t overheat—that means hot tubs and warm baths are no-gos when a baby is growing in you.
Other than that, swimming is generally safe for moms–to–be. So grab your cutest swimsuit and go for a swim—your body (and baby) will thank you! Maybe a pool membership would be a great addition during this time?!
don't let the weather get you down!
Pregnancy and warm weather can be a challenging combo, but with these tips, you can stay cool and comfy, and enjoy the summer! Remember, summer may be icky and sticky, but that doesn’t mean you have to hibernate until the fall. Just drink water, dress comfortably, and do what you can to stay cool—you’ve got this, momma!
For more pregnancy tips, be sure to grab your Prepare for Pregnancy Framework today!
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