It’s HOT and You’re Pregnant! Tips to Stay Cool!

It's HOT and You're Pregnant

As the mercury rises, so does your discomfort level. What’s a pregnant mom to do for relief?

  • Run errands, go for walks, and do outdoor tasks in the morning or evening when it’s cooler.

  • Stay indoors in the shade or air conditioning when temperatures exceed 90 degrees. Listen to your local weather forecast for air quality warnings that might make it particularly uncomfortable or difficult to breathe on certain days. Limit your activity on those days.

  • Wear light-colored cotton clothing that reflects sunlight. Dark colors will make you feel hotter.

  • Stick to wearing natural fabrics such as cotton or linen that allow quick evaporation of moisture and allow your skin to breathe.

  • Drink plenty of cool liquids. It’s especially important for you to remain hydrated when you’re pregnant in the summer heat.

  • If you feel lightheaded or dizzy, get out of the sun. Minimize your exposure to direct sunlight during the hours of 10:00 AM to 4:00 PM.

  • Always sit in at least partial shade to keep from overheating.

  • Apply sunscreen 20 minutes before venturing into the sun to prevent sunburn. Pregnant skin tends to be more prone to burning and blotching in the sun due to hormonal influences.

  • Take quick showers frequently to keep cool.

  • Carry a spray bottle of water to spritz yourself if you feel uncomfortably hot.

  • Put your feet up often to alleviate swelling and improve circulation.

  • Minimize salt intake to decrease swelling due to water retention.

  • Take frequent naps. The heat can really wear you out, and you’ll feel much better if you’re getting enough rest.

  • Ask for help if you’re too tired to cook, clean, or run errands. As your pregnancy progresses and the temperatures rise, you might be too exhausted to keep up with your usual routine. Talk with family, friends, and neighbors to get the assistance you need or hire someone to help out at home.