Tips to Beat the Summer Heat for Pregnant Women

Pregnancy has it up and downs to begin with but handling a heat wave in the mist of that can be overwhelming. In honor of the first day of summer, June 21st, we have compiled a list of ways for mother’s to survive a summer pregnancy!

Drink Plenty of Fluids

This probably seems obvious. You should drink plenty of fluids in general but when you’re pregnant and in the summer heat you perspire easily and need to make up for any excess fluids you’re sweating out!

According to NYC nutritionist Lara Englebardt Metz, “you need to add eight ounces for every hour you spend in the heat”. Additionally, try drinking more sports drinks, orange juice, etc. to get more electrolytes.

Stay Cool

During pregnancy “your body temperature is higher than normal, so added heat from the outside temperature is bound to make you feel uncomfortable. If the heat index (meaning how hot the temperature feels because of the combination of heat and humidity) is in the 90s, that’s a good day to be indoors as much as possible with the air conditioning turned on. A cool, damp washcloth applied to the back of your neck, your forehead, or the top of your head is also a good way to keep your body temperature down.”

Go for a Swim

Obviously hopping in water will cool you off, helping to lower your body temperature, but it will also help with your comfort level. The buoyancy will help take your baby’s weight off of your sciatic nerve, helping to relieve back pain and more.

Learn more about swimming for sciatica relief 

Protect Yourself

You should be wearing sunscreen whenever you’re in the sun, but pregnant women need to be especially careful since your skin in more sensitive in the sun during pregnancy. Make sure to wearing at least an SPF 30.

Further, it is common for pregnant women to develop a heat rash under their breasts and abdomen during the summer. Wearing breathable fabric and keeping cool will aid in prevention of a rash.

Kick the Swelling

Having swollen feet, ankles and legs are normal for pregnant women due to the pressure from your growing baby. However, during the summer, the extra heat can cause the blood vessels to expand allowing fluids to flow into the surrounding tissue which ultimately makes you even more swollen. If you can, avoid standing for long periods and take a break put your legs up to rest.

One way to reduce swelling is to lay down with your “legs up against the wall and make circles with your feet for three to five minutes, three to five times a day.” Doing these exercises can help combat pump the fluid out of your feet and legs.

Following these simple tips will hopefully allow you to enjoy your summer pregnancy while preparing for your baby to arrive.


The Bump