Pregnancy is a special journey, but experiencing it during the summer months can come with extra challenges. High temperatures, dehydration, and swelling can quickly take a toll, especially as your body works harder to support your growing baby. Whether you’re in your first trimester or counting down the weeks, a little preparation and self-care can make a big difference.
Our OB/GYN team has put together six practical tips to help you feel more comfortable, healthy, and safe during a summer pregnancy.
1. Hydrate, Hydrate, Hydrate
During pregnancy, your body needs more water to support increased blood volume, amniotic fluid, and your baby’s development. In hot weather, that demand rises even more. Dehydration can lead to headaches, dizziness, overheating, and even preterm contractions.
Aim for at least 8 to 12 cups of water daily, and more if you’re spending time outside or exercising. Carry a refillable water bottle and sip throughout the day. If plain water feels boring, add slices of fruit like lemon, lime, or cucumber for a refreshing twist. Coconut water or electrolyte-rich drinks can also be helpful, especially if you’ve been sweating a lot.
2. Stay Cool with Smart Clothing Choices
Lightweight, breathable fabrics like cotton and linen can help regulate your body temperature and reduce skin irritation. Maternity dresses, tank tops, and flowy skirts are not only stylish but also practical during the warmer months.
Avoid dark colors that absorb heat and opt for loose-fitting layers to stay comfortable as temperatures fluctuate throughout the day. Don’t forget a wide-brimmed hat and a pair of UV-blocking sunglasses to protect your face and eyes from the sun.
3. Plan Outdoor Time Wisely
When temperatures soar, it’s important to avoid being outside during the hottest part of the day. Try to schedule errands, walks, or outdoor gatherings for the early morning or late evening, when it’s cooler.
If you must be out in the afternoon, stick to shaded areas or bring your own shade with an umbrella. Consider investing in a small, portable fan or cooling towel to help you stay comfortable when on the go.
Your skin is more sensitive during pregnancy, making it easier to burn and susceptible to dark spots known as melasma. Choose lightweight, breathable clothing that covers your skin, wear a wide-brimmed hat, and don’t forget the sunscreen!
When it comes to sunscreen during pregnancy, look for mineral-based options that contain zinc oxide or titanium dioxide as the active ingredients. These ingredients sit on top of your skin and are not absorbed into the bloodstream, making them a safer choice during pregnancy. Aim for broad-spectrum SPF 30 or higher, and reapply every two hours if you’re spending time outside, especially if you’re sweating or in the water. Even on cloudy days, UV rays can sneak through, so make sun protection part of your daily routine.
4. Prioritize Rest and Elevate Your Feet
Fatigue is a common part of pregnancy, and it can be intensified by the heat. It’s essential to build in time for rest each day, even if it’s just a short nap or quiet time in a cool, air-conditioned room.
Swelling in the feet and ankles is also more common during the summer. To reduce puffiness, try elevating your feet whenever possible. Propping them up on a pillow while lying down or using a footrest while sitting can improve circulation. Gentle movement, like short walks or stretching, can also help keep fluids moving through your body.
5. Choose Nutritious, Cooling Foods
Your appetite may fluctuate with the heat, so opt for meals and snacks that are both hydrating and nourishing. Fresh fruits and vegetables, yogurt, smoothies, and chilled soups can provide essential nutrients without weighing you down.
Watermelon, berries, cucumber, and leafy greens are excellent choices that are packed with vitamins and minerals. They also contain a high-water content, which can help keep you hydrated. Avoid salty, processed foods that can contribute to bloating and dehydration.
If you’re struggling with nausea, small, frequent meals can help, and cold foods may be easier to tolerate than warm ones. Listen to your body and don’t hesitate to ask your OB/GYN for personalized nutrition advice.
6. Know When to Call Your Provider
While most pregnancy symptoms are normal, certain signs during the summer should prompt a call to your provider. These include:
- Dizziness or lightheadedness that doesn’t improve with rest and hydration
- Signs of heat exhaustion, such as nausea, rapid heartbeat, or confusion
- Persistent swelling in the hands, face, or legs
- Contractions, cramping, or unusual discharge
Pregnancy in hot weather can increase your risk of heat-related illness, so it’s important to listen to your body and check in with your care team if something feels off. Your OB/GYN is here to support your health and answer any questions that come up during your pregnancy.
Enjoying Summer Safely
Summer can still be a joyful and memorable time while you prepare for your new arrival. With a little extra care, you can enjoy the sunshine, savor seasonal foods, and stay connected to the activities and people you love.
If you have questions about managing summer pregnancy symptoms or want to learn more about prenatal care, our team at Northwest Women’s Clinic is here to help. We invite you to schedule an appointment or reach out for guidance tailored to your specific needs.
Stay cool, stay safe, and take care of yourself. You and your baby deserve it!
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