Summer can be challenging when you are pregnant, but a few simple steps can help you stay comfortable during a heatwave. Our tips will help you keep cool, stay hydrated and make the most of the warmer weather.
Highlights
- Try to avoid overheating during a heatwave when you are pregnant by staying out of direct sunlight between 11am and 3pm in the summer months, cover up and wear a high factor sun cream (factor 30+).
- Where possible, schedule activity for morning or evening to avoid the most intense heat.
- Stay hydrated, try to drink more than 6 to 8 cups or glasses of fluid a day, you can also use ice, ice lollies or frozen fruit to stay hydrated.
- Dress in loose, natural fabrics to stay cool. Wear floaty sundresses or co-ords.
- Try a cool shower to cool down, go swimming, dip your feet in water or run cold water on your wrists.
Is Summer Heat Bad For Pregnancy?
The summer heat can potentially make pregnancy feel challenging as during pregnancy, increased blood flow raises your body temperature, while your growing bump can make it harder to stay cool. You're more likely to be uncomfortable and dehydrated.
However, the good news is that there are plenty of simple ways to stay safe and comfortable during a heatwave. Staying hydrated, avoiding excessive heat, and taking some extra precautions means you can help manage the effects of a heatwave and enjoy the summer more comfortably.
Is It Harder To Be Pregnant In The Summer?
The warm weather can make you feel more uncomfortable during summer, and you might be more dehydrated or overheat. However, pregnancy can present challenges during every season and there are simple ways to help you keep cool with a summer pregnancy.
Summer Pregnancy Tips to Beat the Heatwave
Stay out of the sun
When you are pregnant, there is a greater risk of overheating and dehydrating and your skin is already more sensitive to the sun, so it is a good idea to avoid sitting in direct sunlight where possible. You should always cover up and wear a high factor sun cream (factor 30+).
If you do go out in the sun, try to stay in the shade when the sun is strongest (between 11am and 3pm from March to October) reapply sunscreen regularly, wear a hat and sunglasses, stay hydrated and wear loose, comfortable clothes that cover your body as much as possible.
Stay Hydrated
NHS advice is that everyone should aim to drink 6 to 8 cups or glasses of fluid a day, but that you may need to drink more if you are pregnant or breastfeeding, as well as during warmer weather when you sweat more.
Therefore, it is very important to stay hydrated and drink enough when you have a summer pregnancy. Water, lower-fat milk and sugar-free drinks, including tea and coffee, all count as part of your daily fluid intake.
Best Drinks To Stay Hydrated While Pregnant:
Water
Water is the easiest and cheapest option to drink when you are pregnant. Try to drink small amounts of water throughout the day to keep yourself hydrated. Add ice to cool your drink down, or try fizzy water if you prefer it to still water.
Find it hard to remember to drink enough throughout the day? Carry a water bottle around with you and you can also set reminders on your phone.
Fruit-Flavoured Drinks
If you are not keen on plain water, try adding low sugar flavoured squash, or drink fruit juice or coconut water instead. If you are socialising, the non-alcoholic cocktail menu can make for a refreshing alternative to your usual drink.
Add ice cubes to your water bottle first thing in the morning, to bring the temperature down. Freeze fruit for a refreshing snack; try grapes and berries or slices of watermelon. Low sugar ice lollies are a great way of keeping yourself cool and hydrated when pregnant.
How Do I Know If I'm Dehydrated While Pregnant?
Dehydration is where your body has lost more fluids than you have taken in. During pregnancy you are already at greater risk of dehydration because your body needs more fluids than normal to help support your growing baby. Combine pregnancy with a heatwave, where you sweat more, and you are at a much higher risk of hydration overall.
Want to know if you are dehydrated while pregnant? The main symptoms of dehydration to look out for include:
- Darker coloured urine (your urine should be very pale yellow or transparent)
- Feeling thirsty and / or having a dry mouth
- Not needing to urinate as often as is usual for you
- Feeling dizzy
Have A Cool Shower
Water is a simple and easy way to help you stay cool with a heatwave pregnancy and the easiest way to do this is to have a cool shower. If you cannot do this, run your wrists under a cold tap or splash your body and face with water. You can also soak a flannel in cold water and place it on your body to help keep you cool.
Go Swimming
Swimming is a great way to stay cool during pregnancy while taking the pressure off your joints and supporting the weight of your growing bump. It's also a gentle form of exercise that can help you relax and feel more comfortable.
If you have toddlers or older children, they're likely to be excited to head to your local swimming pool or jump in the paddling pool when the weather warms up. Take the opportunity to cool off too by dipping your feet in or joining them for a splash. To find out more, read swimming during pregnancy.
Reduce Activity In The Middle Of The Day
If very hot weather is forecast, try to reduce your activity levels as much as possible, especially during the hottest part of the day (between 11am and 3pm). Shift your schedule to do things either first thing in the morning or later at night, when it is cooler.
If you can, work from home or do what you can to avoid going out in the heat – see if you can get someone else to do the school run if needed.
Summer Pregnancy Looks: Dress Cool
Dressing for the heat during pregnancy? It’s all about staying cool and comfortable:
- Choose loose-fitting clothing made from lightweight, breathable fabrics such as cotton or linen.
- Opt for lighter colours that reflect the sun rather than absorb it.
- Avoid man-made fabrics like polyester, which will make you sweat more.
While you may feel restricted in what you can wear during pregnancy in a heatwave, it’s a great excuse to embrace a floaty, relaxed style:
- Pick tiered sun dresses or loose cotton shirts with maternity shorts.
- Co-ords are having a moment, and choosing a matching two piece outfit will help keep you cool.
- Dress in thin layers that you can remove when necessary.
Take Care In The Sun
Being pregnant can increase your skin’s sensitivity to the sun, so make sure you use a good quality, high factor sun block every day when you are pregnant. Stay in the shade between 11am and 3pm, try and wear a hat and sunglasses, and cover up as much as you can.
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