8 Cool Tips for Surviving a Summer Pregnancy
Pregnancy comes with a slew of potential aches and pains. Of course, your general level of discomfort may be exacerbated during the sweltering months of summer. Don’t get us wrong: There are plenty of benefits to a summer pregnancy (hello, cute maternity sundresses!). But it certainly comes with its downsides too (cue the swelling. Feeling the heat during this tricky season of pregnancy? Don’t sweat it. While it’s true that a summer pregnancy isn’t always easy, we have a few tricks to help ease your hot-weather woes. Read on for some common challenges and solutions.
Staying hydrated is especially important in pregnancy, but getting enough fluids can be tough in the hot summer months. According to Anate A. Brauer, MD, an ob-gyn and reproductive endocrinologist at RMA of NY, pregnant people and moms-to-be should aim to drink between 8 to 10 glasses of water daily. In the summer, though—depending on your specific needs—you may need to drink even more. Try to add 8 ounces for every hour spent in the heat to make up for fluids lost in sweat, advises Lara Metz, MS, RDN, CDN, a nutritionist based in New York City.
Cool fix: Flavorful hydration tactics
Carrying a water bottle with you is key for staying hydrated, but drinking plain H20 can get tedious after a while. Luckily, there are lots of flavorful ways to sneak in hydration. Brauer recommends eating water-rich foods like watermelon and cucumbers. Plus, Metz recommends an easy mocktail recipe you can mix up at home: chilled seltzer with a splash of lime and mango juice, which is loaded with vitamin C and iron. (Just try to avoid too many caffeinated drinks and sugary sodas—not only do you want to be mindful of your daily caffeine intake but both of these can actually cause dehydration, Brauer says.)
Another easy way to hydrate is with electrolyte drinks, notes Courtney Pelitera, MS, RD, CNSC, a registered dietitian with Top Nutrition Coaching. Look for drinks with sodium, potassium and magnesium to replace lost electrolytes.
Lastly, if you want a break from sipping on beverages, consider hydrating (and cooling off) with homemade popsicles. Metz suggests blending nonfat yogurt, walnuts and blueberries and pouring the mixture into Popsicle molds for a sweet, cold snack loaded with H2O (not to mention omega 3s, calcium, antioxidants and fiber).
Thanks to all the extra fluids in your body during pregnancy, swelling is already a common symptom. This can be worse in summer, causing your calves, ankles and feet to become one wide, bloated mass. “Swelling, or edema, occurs during summer because heat causes blood vessels to expand, leading to fluid accumulation in tissues,” Brauer explains. “Pregnancy exacerbates this due to increased blood volume and pressure on veins.”
Cool fix: Kick up your feet
Elevating your legs whenever possible (even at work) can help reduce swelling, Metz says, as well as doing simple foot and ankle exercises. You also want to avoid sitting or standing for long periods of time, Brauer says. Plus, keep comfortable by wearing a supportive pair of shoes, as well as taking off any jewelry that may become stuck and uncomfortable.
In terms of other ways to counteract swelling, Metz suggests laying off the salt, as it can cause your body to retain more fluids (which is the last thing you probably want right now). If your swelling persists, she suggests munching on watercress, celery, citrus fruits or small bits of parsley, which may act as natural diuretics. It may sound counterintuitive, but it’s also important to drink plenty of water to flush out everything your body, Brauer adds.
Pregnancy has a way of making you feel overheated, even in the colder months. This is because of your increased blood volume and metabolic rate, Brauer explains. And during summer when it’s equally hot outside, you may be feeling hotter than ever (and eager for ways to cool down).
Cool fix: AC breaks and swims
Bauer recommends avoiding outdoor activities during peak heat times (early afternoon). If you do need to go out, use fans and take air conditioning breaks. Drinking water and taking cool showers can also help (avoid taking extremely cold showers, as they could change your core body temperature, which is dangerous during pregnancy).
You can also go for a swim. An afternoon dip can not only help cool you off, but the buoyancy will also ease the stress on your squished organs. Plus, splashing around provides a great low-impact workout. (Need a bathing suit? We’ve rounded up some of the cutest maternity swimwear for you.) If you have a backyard but no access to a pool, invest in a small kiddy pool. Just make sure you’ve applied sunscreen before heading out (more on that below). (While pools are okay, Brauer says to avoid hot tubs and saunas, as these can also change your core body temperature.)
I highly recommend the manatee method. Just go float in a pool—feels great temp wise and takes the pressure off from the heavy tummy.
Increased sweat production during summertime can lead to chafing (ouch!) and breakouts, Brauer says. But the good news is there’s an easy way to keep comfortable during a summer pregnancy: lightweight, comfy maternity clothes.
Cool fix: Breathable maternity wear
For maximum cuteness and comfort, go for loose, light-colored clothes. It’ll help keep you from overheating and allow sweat—especially beneath and between your breasts—to evaporate, preventing nasty rashes. Need some inspiration? Check out these easy, breezy summer maternity dresses. Look for fabrics that are moisture-wicking and breathable, Brauer suggests. Plus, using cornstarch-based baby powder on any areas prone to chafing, as well as using gentle skincare products, can also help.
When it’s just too hot to enjoyably or safely go outside, you’ll likely find yourself enjoying the air-conditioning indoors at home. In fact, it’s one of the simplest ways to keep your body temperature in check, Metz says. But that doesn’t mean hanging out on the couch all day doesn’t get boring.
Cool fix: Fun summer flicks and other hobbies
Beat the heat with a few belly laughs courtesy of some baby-themed movies. In fact, pregnancy might have you looking at a couple of ’80s and ’90s classics in a whole new light. Remember Baby Boom? How about Father of the Bride Part II? Streaming from home (rather than hitting the theaters) will give you the freedom to pause and walk around to ease your aches (or pee every 10 minutes).
While you’re at it, entertain yourself by finally picking up that book that’s been on your “to be read” list, or finding a new hobby, like knitting or crafting. It’s also a great time to catch up with loved ones through phone and video calls.
Feeling tired isn’t just limited to the summer months. Any mom will tell you fatigue can occur throughout pregnancy for different reasons. But you might find yourself more tired than normal during summer. “The combination of heat and the physical demands of pregnancy can cause increased fatigue,” Brauer explains.
Cool fix: Energy boosters (and rest)
It can be hard to allow yourself to rest, but know it’s more important than ever during pregnancy. Don’t deny yourself a nap if you need one (in fact, research has found naps may even have benefits for baby). Plus, pay attention to your nutrition and eat smaller, frequent meals to maintain your energy throughout the day, Brauer suggests.
Another way to boost your energy is with light exercise. This may seem counterintuitive, but the benefits of exercise during pregnancy are numerous—and you don’t need to work out rigorously to feel the change. Easy movement like swims and walks are proven ways to boost overall health.
Protecting against sun exposure is crucial year-round, but especially during summer, as the sun’s UV rays are stronger, the Environmental Protection Agency notes. You’ll want to take steps to ensure you’re practicing sun safety while you’re out and about.
Cool fix: Sunscreen, sunscreen, sunscreen
Not only is sunscreen safe during pregnancy, it’s even more important to wear now that you’re expecting. Thanks to hormones, your sensitive skin may develop dark brown splotches (aka the mask of pregnancy if exposed to too much sun. Brauer recommends wearing a broad-spectrum sunscreen with SPF 30 or higher. It may also help to cover up with protective UPF clothing and avoid going outside when the UV rays are strongest.
Alongside sun protection, it’s also important to protect against mosquitoes and other pesky bugs. “Use safe insect repellents like DEET or picaridin,” Brauer says. “Avoiding standing water, and wearing long sleeves can also be helpful. This protection helps prevent sunburn, overheating and insect-borne diseases.”
I was like 37 or 38 weeks pregnant the week before we had AC installed and there was a heatwave. My hubby put a window AC unit in the baby room and I seriously just camped out in there eating dozens of popsicles. I was hoping to go into labor just to be in the air conditioned hospital.
According to the Centers for Disease Control and Prevention (CDC), pregnancy can increase your risk of heat exhaustion, heat stroke and other heat-related illnesses. This is due to your body needing to work harder to keep you and baby cool. Plus, dehydration is a common factor in pregnancy, which makes it harder for your body to cool itself down effectively with sweat. Severe heat can also cause increased internal temperature, which, as mentioned, is unsafe during pregnancy, as it can increase the risk of prenatal complications and birth defects.
Cool fix: Know the signs
Along with following the above precautions, it’s important to know the warning signs to look for when it comes to heat-related illness. Brauer cites these as dizziness, headache and nausea beyond what’s usual. The CDC also says to watch out for the following:
- Symptoms of heat stroke: Confusion; a fast but strong pulse; hot and red skin; a high body temperature (over 100.3 degrees Fahrenheit for pregnant women); fainting
- Symptoms of heat exhaustion: Excessive sweating; cold or clammy skin; a fast but weak pulse; muscle cramps; weakness; fainting
If you feel unwell after being outside, don’t hesitate to reach out to your provider, and if you have any of the above symptoms, seek medical attention.
No one wants to think about heat-related illness, but the reality is it can happen. The good news? As long as you’re wearing sunscreen, staying hydrated, avoiding peak sun exposure and listening to your body when it wants to rest, you and baby will be just fine throughout your summer pregnancy.
Please note: The Bump and the materials and information it contains are not intended to, and do not constitute, medical or other health advice or diagnosis and should not be used as such. You should always consult with a qualified physician or health professional about your specific circumstances.
Plus, more from The Bump:
Anate A. Brauer, MD, FACOG, is an ob-gyn and reproductive endocrinologist at RMA of NY. She earned her medical degree from the George Washington University School of Medicine and completed her residency at New York Presbyterian Hospital-Weill Cornell Medical Center.
Lara Metz, MS, RDN, CDN, a nutritionist based in New York City and the founder of Lara Metz Nutrition. She earned her master’s degree in clinical nutrition, as well as her registered dietitian nutritionist and her certified dietitian nutritionist certifications from New York University.
Courtney Pelitera, MS, RD, CNSC, is a registered dietitian with Top Nutrition Coaching with over a decade of experience. She earned her master’s degree in nutrition and dietetics from D'Youville University in Buffalo, New York.
Environmental Protection Agency, The Sun, UV and You: A Guide to SunWise Behavior
Centers for Disease Control and Prevention, Heat and Pregnancy, April 2024
Centers for Disease Control and Prevention, Symptoms of Heat-Related Illness, February 2024
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