Tips for Staying Cool During Summer Pregnancy
Did you know your body temperature rises slightly during pregnancy, making you more sensitive to the heat? This increased sensitivity can make hot weather even more uncomfortable and make you feel like a giant, sweaty beast, especially if you’re in your last trimester. It can also pose potential risks for you and your baby. When your body overheats, it can affect how baby grows, particularly in the early stages of pregnancy.
So, what’s a mom to do? Let's go over some tips for those hot pregnant days to help keep you healthy and comfortable all summer.
Stay Hydrated
Staying hydrated during your summer pregnancy is super important. We’re not talking iced coffees all day; you need water, mama! The summer heat can raise your body temperature, and as a pregnant woman, you need to drink plenty of fluids to stay safe and avoid dehydration. Some great ways to keep hydrated include:
Carrying a water bottle with you everywhere you go
Drinking an electrolyte-rich beverage (such as coconut water)
Eating water-rich foods (cucumbers, watermelon, strawberries)
If you're wondering how much water you should drink daily, the general guideline for water intake during pregnancy is about 8-12 cups (64-96 ounces or about 1.9-2.8 liters). However, in the summer or hot weather, you may need to increase this amount to replace all the fluids you lose through sweating.
Keep Cool: Dress in Breathable Fabrics
Leave the tight and sticky outfits in your closet. Dressing in cool clothing is essential during those hot months, especially as you enter your later trimester or last weeks of pregnancy. Opt for lightweight fabrics like cotton, linen, or bamboo to allow your skin to breathe and prevent irritation. More tips to stay cool include:
Wear light colors.
Invest in maternity clothing that is designed for hot weather.
Wear footwear that is light and breathable.
Wear loose-fitting clothing like flowy dresses or loose tops and tunics.
Lightweight scarves will protect your shoulders and neck from the sun.
When pregnant in the summer months, focus on comfortability and practicality over style to keep you cool. The last thing you want is to feel like your clothing is sticking to you or suffocating you in the heat.
Stay Cool Indoors to Beat the Heat
Let’s be honest: sometimes, staying indoors and removing yourself from the heat is the best way. To keep your body temperature regulated while inside, there are a few things you can do:
Use fans or air conditioning.
Keep blinds and curtains closed.
Take cool showers or baths in the morning or evening.
Apply a cold cloth to the back of your neck.
Opt for meals that don’t require using the oven or stove, like salads or sandwiches.
Sleep with light sheets and avoid heavy blankets.
Put your feet up and enjoy your cool, comfortable sanctuary as you cope with the hot summer heat.
Protect Your Skin When It's Hot During Pregnancy
Keep the pregnancy glow going! While you're out there trying to keep cool in the hot sun, remember to protect your skin as well. Here are a few tips to keep your skin protected and feeling good:
Apply sunscreen with at least SPF 30 whenever you're out in the sun.
Avoid direct sunlight as much as possible to prevent sunburn and overheating.
Reapply sunscreen regularly.
Wear a hat and sunglasses with UV protection.
Stay in the shade as much as possible.
You can keep an eye on high UV index days to help you prepare even more.
Signs of Overheating While Pregnant
We really don’t want this to happen, but it’s good to know signs that you might be experiencing heat exhaustion during pregnancy. If you feel lightheaded or dizzy, that's a big red flag. Your body might also start sweating excessively, or you could feel really thirsty. You may also feel nauseous (not your typical pregnancy nausea, have a rapid heartbeat, or vomit.
If you notice any of these symptoms, it's time to take a breather and cool down ASAP. Make sure to stay hydrated and find a shady spot to relax. If you’re kinda freaking out about how you’re feeling, contact your healthcare provider as soon as you can, especially if you notice your baby is not moving around as much.
What happens to a pregnant woman's body temperature?
During pregnancy, a woman's body temperature can go up a bit, so it's common to feel hot compared to pre-prego you. This happens because her metabolism speeds up, and hormones change to support the baby. More blood flows to the skin, too, helping to cool the body down. However, as the pregnancy moves along, it can get more challenging for the body to manage these temperature changes, especially when it's hot outside or during physical activity. So pregnant women need to stay hydrated and cool to avoid overheating and any possible problems.
How hot is too hot for a pregnant woman?
If you're wondering what is too hot for a pregnant woman, we suggest avoiding temperatures over 100 degrees Fahrenheit for too long. High heat can also increase the risk of preterm labor and other issues, so pregnant women should avoid hot tubs as well. Always check with your healthcare provider for specific advice on staying safe in hot weather while pregnant.
Can overheating raise the risk of miscarriage/harm the baby?
Hot weather during pregnancy can be harsh, as it can cause discomfort and potential risks like overheating, which may increase the risk of miscarriage or harm the baby. Avoid direct sunlight during the hottest part of the day, and find a cool indoor spot or shaded area if you need to be outside. Always carry a bottle of water to stay hydrated. Be mindful of body heat during exercise. Exercise is important during pregnancy, but make sure to stay cool and comfortable while doing it.
Conclusion
If you start to feel warmer than usual, don't hesitate to ask for help and take it easy. Keeping your body cool when pregnant in summer while avoiding becoming dehydrated is crucial to prevent complications from the hot summer weather. Bring a spray bottle of cool water with you if you plan to be outside and enjoy all those spritzes!
Just listen to your body and take care of yourself, mama.
