By continuing to browse, you agree to our use of cookies.
Privacy Policy
Log in
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
Our editors independently test and curate products. If you make a purchase via our links we may earn a commission.
Photo by @thegrowingseasons

In This Article

Hydrate (and yes, popsicles count)
Stay Cool
Build Your Summer Maternity Wardrobe
Keep Swelling at Bay
When You Can, Get Extra Rest

A summertime pregnancy can look like spending weekends floating weightlessly in the pool, skipping traditional maternity clothes for flowy dresses and chowing down on endless cool treats. But, along with the charming parts of being pregnant in the summer, you can run into some downers like feeling extra sweaty, managing heat-induced swelling and battling constant thirst. I’ve been pregnant through the summer twice now and while I wouldn’t trade third-trimester pool days for anything, being pregnant during the hottest part of the year can be a challenge if you aren’t prepared.   

While being pregnant in the summer is not always 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.

Hydrate (and yes, popsicles count)

Staying hydrated during the warmer months is important for everyone, but especially if you’re pregnant. Typically, not getting enough fluid can cause “dizziness, headaches, fatigue and difficulty concentrating,” explains Brittany Brown, infant feeding expert. 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 ahead 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 advises. 

During my summer pregnancy, staying on top of my water intake was hard because I wanted sweet, fizzy drinks more than anything (and I gave in to all my cravings). If you hit a hydration wall, Kecia Gaither, obgyn, 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, citrus.” You can even freeze smoothies into popsicle molds, which is an especially helpful way to maintain your hydration if you have hyperemesis gravidarum, general morning sickness, or you’re just struggling to drink water consistently. 

And if you’re doing light workouts, curb 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,” Gaither adds. Before adding extra electrolytes into your routine, check in with your doctor to ensure they are appropriate for your particular health situation.

Stay Cool

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 for the evening, when the sun is down, 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.

  • While it won't help you stay cool necessarily, sunscreen will definitely help to protect your skin while you’re hanging out in the sun. 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. 

Build Your Summer Maternity Wardrobe

Loose-fitting, lightweight clothing and lighter colors will help you feel cooler in the summer heat. Breathable, natural materials like cotton and linen will encourage consistent air flow and keep you cooler. And while it sounds simple, grabbing a hat before you head outdoors can keep the sun off your face and go a long way toward helping you feel cool when it’s super hot.

Keep Swelling at Bay

Swelling during pregnancy can be normal and is 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.

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

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

  • Drink lots of water.

  • Minimize your 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. Excessive swelling that hangs around for a while could be a sign of preeclampsia, which should be reported to a medical professional (like your ob-gyn) as soon as possible. To help manage typical pregnancy swelling, compression socks 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, a good fan positioned next to your bed so you can get relief throughout the night can do the trick. Investing in a cooling bedding that actually kept me cool enough to rest was a game-changer for my summer pregnancies. You can even invest in a cooling mattress topper, which will come in handy for postpartum sweats. And never underestimate the power of a good mid-day nap.

Stay Up-to-Date with Babylist