Pregnant During the Summer: A Babylist Survival Guide

You’re pregnant. It’s really hot outside. You’re sweaty, grumpy, tired and your feet are the size of cannonballs.

Are we having fun yet?

Being pregnant during the summer is no easy feat. 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.

How to Stay Cool & Healthy When You’re Pregnant During Summer

Stay hydrated

Staying hydrated during the warmer months is important for everyone—but especially if you’re pregnant. Dehydration during pregnancy can cause contractions, low amniotic fluid and even premature labor. Pregnant people need to drink at least 8–12 glasses of water each day. You should also avoid strenuous exercise or spending too much time outdoors when it’s hot outside.

Tired of plain old water? Shake things up and try flavored waters, lemonade, seltzer, or decaf iced tea. Smoothies are always a good idea (check out the Weelicious Smoothie Project for delicious recipe inspiration) or cut up fresh fruit or veggies (oranges and cucumbers are two common favorites) and toss them right into your water bottle.

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:

• Plan outdoor activities for first thing in the morning or once the sun goes down in the evening. Avoid being outside in the afternoon when temperatures are at their hottest as best as you can.
• Find a pool! 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. (We’re looking at you, lower back pain.) Take every opportunity you can to splash, float and relax your way through the summer.
• Dress for the season. Loose-fitting, lightweight clothing and lighter colors will help you feel cooler in the summer heat. And always wear a hat when you head outdoors. It sounds simple, but keeping the sun off of your face goes a long way in helping you feel cool when it’s super hot outside.

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% of the weight you’ll gain by the end of your third trimester. It normally occurs in your hands, face, legs, ankles and feet, and summertime heat can make it a lot worse.

Swelling can be pretty uncomfortable, so you’ll want to try to minimize it as much as possible, especially when it’s extra warm outside. Here are a few things the APA suggests:

• 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.

Get extra rest

It’s important to get as much sleep as you can while you’re pregnant. It can be tough even when it’s not summertime, but throw in some extra heat and humidity and…let’s just say it’s less than fun.

Try to prioritize sleep as much as possible if you’re pregnant during the summer. Try out several different sleep positions. Buy a body pillow for extra support. Don’t eat too close to bedtime—it can exacerbate the heartburn you’re already prone to thanks to pregnancy. 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. And never underestimate the power of a good mid-day nap.

Here are Babylist’s top picks if you’re pregnant during the summer.