How to Stay Cool in the Heat During a Summer Pregnancy
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How to Stay Cool in the Heat During a Summer Pregnancy

Pregnancy can already be uncomfortable. Summer can make it extra brutal. Here's how you can stay cool during a summer pregnancy.

Updated July 10, 2024

by Nina Spears

The Baby Chick®: Pregnancy, Birth & Postpartum Expert

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It’s getting hot, humid, and . . . you’re pregnant. Oh, the joys of summer pregnancies. 🙂 If you didn’t already know, your body temperature is already a bit higher than normal when you’re pregnant. When you add the summer heat on top of that, it’s bound to make you feel even more uncomfortable. With all of the heat you’re experiencing, this also puts you at risk for heat exhaustion because it takes twice the energy for your body to cool you and your baby off. So staying cool is important to avoid heat exhaustion, and luckily there are some ways to cope with the summer heat.

10 Tips for Staying Cool During a Summer Pregnancy

1. Wear Light Fabrics

It’s common knowledge that when the heat turns on, some clothes come off. When expecting, try to avoid wearing clothes that won’t allow your skin to breathe. Sticking to materials like cotton and light-colored clothing is a good idea, and try to avoid materials like polyester and dark colors.

Also, think of the silver lining of having a summer pregnancy; at least you don’t have to bundle up in lots of layers over an already-growing belly or buy a winter maternity coat, which can be very expensive and impractical. You also don’t have to worry about sucking in with your cute bump while lounging by the pool. 😉

2. Stay Hydrated

How to Stay Cool in the Heat During a Summer Pregnancy

This is a given since drinking water is encouraged as soon as we become pregnant. Staying hydrated during pregnancy in warmer temperatures is even more important because you sweat more and lose electrolytes. Water’s a good choice, but so are orange juice, coconut water, and sports drinks, which replace the electrolytes you are losing. Or have fun with some refreshing summer mocktail recipes.

You want to make sure to drink water at a steady pace throughout the day because if you are thirsty, you’re already dehydrated. Dehydration can predispose women to preterm labor, so expecting mamas have to be extra careful in the summer months.

3. Stay Indoors

When temperatures exceed 90 degrees Fahrenheit or more, stay indoors in the shade near a fan or air conditioner. It can be a drag to stay indoors on those hot days, but it’s the best way to protect you and your baby. And if you must go outdoors, do those activities in the morning or evening when the sun is lower and temperatures are cooler. You want to try and avoid leaving during the hottest hours of the day, typically between 10 am and 2 pm.

Also, when outdoors, you should always use high SPF sunscreen. If you have fair skin, as I do, I recommend using at least sun protection factor (SPF) 30.

4. Get Some Rest

When you’re feeling overheated, sometimes there’s no better way to beat the heat than by taking a nap in a cool, dark room. Remember, this is one of the last times in your life that you can nap without interruptions whenever you please. If you already have little ones, ask a family member, friend, babysitter, or neighbor to see if they can watch your children as you rest and cool down.

5. Eat Lighter Meals

I know that it’s not fun and not easy to watch what you eat during pregnancy. But eating smaller, lighter, more frequent meals will keep your metabolism steady. If you’re eating larger portions, your metabolism has to work harder, and that causes your body to generate more heat. So during the summer, it’s best for you and your little one to eat lighter meals to avoid overheating.

6. Focus on Your Breathing

Breathing is an important factor when trying to keep cool. Relaxed, steady breathing lets off heat, so you want to ensure you have a good breathing pattern when feeling warm. Some people breathe too rapidly or too slowly when overheated. If you have allergies or suffer from asthma, stay indoors. Being outside can cause you to have difficulty controlling your breathing pattern, and you want it under control, nice and relaxed.

7. Go For a Swim


A great way to not only stay cool but also relieve discomfort during pregnancy in the summer is to take a dip in the pool. If you have access to a pool, it will help cool you off and take some weight off your sciatic nerve, legs, and joints. Again, make sure to wear extra sunblock. As an expectant mama, you are more susceptible to sunburn.

8. Take a Shower

Some pregnant women even experience the heat when they’re indoors. Taking cooler, quick showers throughout the day can help keep your temperature down.

9. Use Cold Compresses

If a shower isn’t possible (like at work), get a cold, wet washcloth or paper towel and place it on your forehead or neck. It will help keep your body temperature cooler.

If you notice yourself overheating at home, I recommend that you wet a few washcloths and stick them in your freezer. After an hour or more, take one out. Lay down, put your feet up, and place the compress on your forehead. You will feel so much better. Once finished, get it damp again and place it back in the freezer.

10. Carry a Spray Bottle

Having an Evian spray can or a portable fan with a misting spray bottle is the best when you’re outdoors. They’re great items to have with you on those particularly hot days.

There you have it! 10 ways to stay cool in the heat during your summer pregnancy. How have you been dealing with being pregnant in the summer? We’d love to know!

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Nina Spears The Baby Chick®: Pregnancy, Birth & Postpartum Expert
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Nina is The Baby Chick® & Editor-in-Chief of Baby Chick®. She received her baby planning certification in early 2011 and began attending births that same year. Since then, Nina has… Read more

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