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Pregnant During the Summer? How to Stay Cool, Rested and Hydrated
Pregnant During the Summer? How to Stay Cool, Rested and Hydrated
Photo by @thegrowingseasons

Pregnant During the Summer? How to Stay Cool, Rested and Hydrated

Being pregnant during the summer can be tough—these tips and must-have items can help.

author-Latifah Miles
By Latifah Miles
Fact Checked by Shannon Vestal Robson
Updated On
Updated On
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Photo by @thegrowingseasons

In This Article

Hydration is a Non-negotiable
Keep Cool at All Costs
Minimize Swelling
When You Can, Get Extra Rest

Aside from the aches and pains that come with being pregnant, adding the extra layer of steamy summertime temperatures can be challenging. You’re sweaty, grumpy, tired and your feet are the size of cannonballs. With both of my pregnancies, I was in my third trimester during the hottest parts of the summer season. Between pouring sweat after just about any activity (including walking from the car to my front door) to my near-constant thirst, long sunny days definitely made pregnancy a bit more exhausting. 

While being pregnant in the summer is not easy, there are some tips and products you can have on hand to make it easier on yourself. We rounded up our best tips to get you through—and a list of products that can help keep you cool and help you keep your cool.

Hydration is a Non-negotiable

Staying hydrated during the warmer months is important for everyone, but especially if you’re pregnant. Typically, not getting in enough fluid can cause “dizziness, headaches, fatigue, and difficulty concentrating,” explains Brittany Brown, registered dietician and International Board Certified Lactation Consultant and founder of Feeding Babies, Nourishing Souls in Nova Scotia, Canada. And more serious cases of dehydration during pregnancy can cause uterine cramping and contractions, "potentially increasing the risk of preterm labor. It may reduce the amount of amniotic fluid and impair the delivery of nutrients to the baby, which are critical for healthy growth,” Brown says. 

To stay on top of hydration, Brown says aiming to drink 10–12 glasses of water daily is essential. “Blood volume increases by about 40–50 percent during pregnancy, so staying well-hydrated supports circulation, nutrient transport to the baby, and waste removal from the body regardless of the season,” Brown says. A good rule of thumb for hydration: “don’t wait until you're thirsty since that’s often a sign that your body is already mildly dehydrated. Instead, sip fluids steadily throughout the day,” Brown shares. 

During my summer pregnancy, staying ahead of my water intake was hard because I only wanted sweet, fizzy drinks (and I gave in to all my cravings). If you hit a hydration wall, ob-gyn Dr. Kecia Gaither says you can sip on “water infused with fruits, cucumbers, mint or caffeine-free herbal teas, milk/plant-based milk, or eat high water content foods like watermelon, berries and citrus.” You can even freeze smoothies into popsicle molds (which Dr. Gaither says is an especially helpful way to maintain your hydration if you have hyperemesis gravidarum). 

And if you’re doing light workouts, walking your neighborhood or just sweating a ton, electrolyte drinks (like Liquid IV or LMNT) can help replenish and hydrate, provided they’re caffeine-free, Brown says, and “low in sugar and free of artificial sweeteners,” Dr. Gaither adds. Before adding extra electrolytes into your routine, check in with your doctor to ensure they're appropriate for your particular health situation.

Keep Cool at All Costs

Staying cool can go a long way in making you feel less uncomfortable when it’s (very) hot outside and you’re (very) pregnant. Here’s how:

  • When it’s in your control, plan outdoor activities for the first half of the day or once the sun goes down in the evening to avoid being outside when the sun's rays are beating down. 

  • If you have access to a pool, whether it’s inside or outside, take advantage. Swimming is great for cooling you down when you’re pregnant, but it’s also great for relieving the added stress that pregnancy puts on your joints and muscles. During my last pregnancy, when my due date was the end of August, I spent almost every day of the third trimester in my neighborhood pool. My heavy bump was nearly weightless and I was cool the entire time. But, if you don’t have access to a pool, an inflatable option you can just hang out in will do the job. And don’t forget a comfortable maternity swimsuit. 

  • Loose-fitting, lightweight clothing and lighter colors will help you feel cooler in the summer heat. Go for breathable, natural materials like cotton and linen when you can. And always wear a hat when you head outdoors. It sounds simple, but keeping the sun off your face goes a long way in helping you feel cool when it’s super hot outside.

  • While it won't help you stay cool necessarily, sunscreen is must-have if you'll be spending any amount of time outdoors. In fact, when we talked to dermatologist Dr. Jean Charles about pregnancy-safe skincare, she said you should use sunscreen even if you're staying indoors to protect your skin from visible light from overhead lighting and the light from phones and computer screens. Dr. Charles suggested sticking with a mineral-based sunscreen during pregnancy as they are less likely to irritate your already sensitive pregnant skin.

Minimize Swelling

Swelling during pregnancy is normal and extremely common. Also called edema, it’s caused by your body producing more blood and fluid to meet the needs of your growing baby and accounts for about 50 percent of the weight you’ll gain by the end of your third trimester. It usually occurs in your hands, face, legs, ankles and feet, and summertime heat can worsen it.

Swelling can be pretty uncomfortable, so you’ll want to minimize it as much as possible, especially when it’s extra warm outside.

  • Minimize your time outside when it’s hot.

  • Avoid standing for long periods of time.

  • Elevate your feet when you’re sitting or lying down.

  • Wear comfortable shoes or try support garments like tights or socks.

  • Drink lots of water.

  • Minimize salt intake.

  • Use cold compresses on swollen areas.

And keep in mind that if you ever experience sudden swelling or are concerned that the swelling you’re noticing doesn't feel normal, be sure to check in with your doctor as soon as possible. It could be a sign of preeclampsia. To help manage typical pregnancy swelling, compression sock and a pair of cloud-like shoes can help increase blood flow while keeping your feet comfortable. And at the end of a long day (or whenever you feel like it), break out an ice pack.

When You Can, Get Extra Rest

Try to prioritize sleep as much as possible if you’re pregnant during the summer. Things like switching up your sleep positions or incorporating a maternity pillow (or a standard bed pillow between your knees) can help you get much-needed rest. If you have air conditioning, now’s the time to turn it down a few extra degrees if you’re noticing that you’re extra sweaty throughout the night. If not, buy a good fan and position it next to your bed so you can get relief throughout the night. Investing in a cooling bedding that actually kept me cool enough to rest was a game-changer for my summer pregnancies. And never underestimate the power of a good mid-day nap.

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