11 Summer Pregnancy Tips to Stay Comfortable & Beat the Heat

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So many Moms dread being pregnant in the summer. But a summer pregnancy does not have to be miserable. After going through 3 summer pregnancies I’ve found some ways to make a summer pregnancy a little more bearable and enjoyable. 

You have probably heard lots of Moms go on and on about how horrible and miserable their summer pregnancy was. Or maybe people have commented to you (like they did me) – “Oh I feel so bad for you that you have to be pregnant during the summer.”

The heat and humidity of the hot days of summer can seem to make pregnancy symptoms worse. If you feel like you are suffering through pregnancy during the summer, read on for some summer pregnancy tips that can help!

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Summer Pregnancy Risk

Let’s talk about why summer pregnancy is no joke. You really need to take some special precautions, especially if you are in the third trimester, when pregnant during summer so that you can prevent unwanted symptoms like:

  • heat exhaustion
  • braxton-hicks contractions
  • heat rash
  • risk of dehydration
  • muscle cramps
  • heat stroke

Being outside for long periods of time in high heat can actually be risky during pregnancy. A good rule of thumb is to stay indoors when the heat index is above 90 degrees.

The good news is there are lots of precautions you can take to make it easier to manage.

Benefits of a summer pregnancy

Now on my 3rd summer pregnancy, I realize that having a summer pregnancy is quite nice, and much preferable to a winter pregnancy. 

The first thing to do is to change your mindset.

Stop thinking it is miserable! I know this is easier said than done.

Consider this – there are actually a lot of benefits to a summer pregnancy:

  • More opportunities to get vitamin d from the sun – this is particularly important during pregnancy and something that can be a challenge for moms living in the upper northern hemisphere. 
  • Being warm means less clothes required. So you will have to buy less maternity clothes than in the winter when multiple layers are needed.
  • Trudging through snow while pregnant, to get to appointments, or while in labor is no fun.
  • You can go swimming and on beach vacations
  • It’s the perfect time to take a babymoon! Just think how much fun a babymoon in Hawaii would be!

Looking at how a summer pregnancy is nice vs bad is the start of making it easier.

Next, let’s dive into essential tips that can make it easier for you to enjoy being pregnant in summer!

BEST Summer Pregnancy Tips

The excessive heat of summer can leave you feeling lazy and tired. Here are a few things to do while pregnant in the summer to make it more fun and bearable. 

1 – Hydrate, Hydrate, hydrate

This is perhaps the most important thing you need to remember during your summer pregnancy. Hydrating will help alleviate overheating, excessive swelling and prevent Braxton hicks contractions.

During summer pregnancy you will need to increase the frequency of your water intake and be aware of the signs of dehydration.

Never leave home without water. Carry a water bottle, like the one below, or a bottle of water with you everywhere you go!

Try to drink between 80 and 96 oz of water per day to stay fully hydrated.

Summer Pregnancy Drinks:

2- Plan to go out during early morning or late evening-

Try to avoid outdoor activity during the hottest part of the day. In many places, this is between 11 am and 4 pm.

Even activity that requires walking back and forth to the car can seem overly strenuous during this time.  

Arrange your day if possible so that the majority of your errands, activities, and socializing take place when it is cooler. That way you are not fighting extreme heat trying to get things accomplished. 

If you must go out around high noon, make sure it’s for good reason, drink plenty of water, and try to stick to air-conditioned spaces if possible.

It is especially important to be mindful of this when exercising. Work out and walk in the early morning or late evening.

This is my super simple 10 minute at home pregnancy workout.

It’s a good idea to track your heart rate while pregnant and exercising during the summer. One of these can really be helpful so that you are sure you are not over-exerting yourself. 

Rather exercise indoors and avoid the heat? Check out the Belly Only Pregnancy Program for some great workout videos designed specifically for each trimester. These workouts will keep you in shape and get you ready for labor!

3 – Hit up the pool or enjoy the sprinkler –

Swimming is fantastic exercise when you are pregnant. The natural cooling effect of the water makes it difficult to overheat as is the risk with other forms of exercise during the summer. 

Not only is it a great way to cool off, but being in the water also takes the weight and heaviness of late pregnancy off. It feels amazing for your aching back and muscles. Just make sure to avoid hot tubs for now. 

Many Moms even report a reduction in swelling after swimming.

Check out these stylish and affordable maternity swimsuit options, so that you can feel comfortable hopping in the pool or at the beach. 

No pool in your neighborhood? Search local health clubs, YMCAs, or universities for pool memberships in your area.

If you don’t have access to a pool, playing in the sprinkler with the kids, or lounging in the kiddie pool is always an alternative option for simply cooling off. 

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pregnant in summer

4 – Put restrictions on your toddler and preschooler –

Chasing after kids while pregnant can be a challenge. So it’s important, especially during the hot summer days to set limits with your younger children so that you don’t become overly exhausted and overheated.

Choose the times and places you take them during the summer carefully and wisely. 

Opt for indoor activities whenever possible. Trips to the indoor playground, aquarium, museums, and even the mall can make it so much easier on you. Find indoor play spots in your area so that your little ones can get their energy out and you can just sit and watch them. 

When you take your kids out make sure they have boundaries. For example, at the playground limit the area you will chase them. Explain to them before getting out of the car what the limits are, that it’s hard for Mommy right now, and that you appreciate their cooperation. 

When you do outdoor activities opt for options that have shade available and places to sit. And limit it to early morning or late evening to avoid the extreme heat. 

Here are some more tips for managing pregnancy with a toddler.

5- Cool breathable Maternity clothing –

Choose cotton or natural breathable fabrics as much as possible. Pick light colors over dark colors. This will help to keep you cooler. 

Find hats for being out in the sun like this one below.

Lightweight maxi dresses and skirts are a must for staying cool. These maternity dresses are great options for staying cool this summer. 

Zora Nursing & Maternity Maxi Dress / Navy

6 – Find the shade –

When outside try to stay in the shade as much as possible. This may seem like a simple concept, but avoiding direct sunlight can make a huge difference between being able to tolerate the heat and getting overheated.

There can be a 10-15-degree difference between the shade and full sun. So be mindful of this when going outdoors.

Walk or exercise in shady areas vs full sun. When at the beach sit under an umbrella. At the park or outdoor events, find a spot in the shade to camp out.

7 – Portable fan –

Having a portable fan can help so much when you are outside in the hot summer months while pregnant. 

Consider getting one like this to carry around in your purse that can be recharged with your phone charger.

Take it with you everywhere for times when you feel like you just can’t cool down. 

8 – Eat cooling foods

What you eat during pregnancy can make a big difference in how you feel. Here are some cooling foods to include in your pregnancy diet during the summer.

  • Salads – great for lunch or an easy side dish.
  • Raw veggies with lemon and salt. Cucumbers are my personal favorite to eat this way. 
  • Fruit like watermelon, cherries, mango and grapes that have high water content
  • Smoothies – try one of the pregnancy smoothie recipes
  • Popsicles – are an absolute MUST. Look for ones without high fructose corn syrup, or make your own in these awesome little molds
  • Seaweed – this brand is super tasty

Carry snacks with you. Being hungry can make you feel worse in the summer heat. Here are some healthy pregnancy snack ideas that can help keep your blood sugar stable and squash hunger. 

9 – Meal prep so that you are not heating up your kitchen every night

Cooking over a hot stove is probably one of the last things you want to do after a long day in the summer….especially while pregnant!! 

The solution – pick recipes that use the slow cooker or instant pot vs the oven and gas stove. This list of superfood dinner recipes has a bunch of summer friendly recipes including salads and crock pot/instant pot recipes. 

Try some of these time-saving (energy and sanity-saving) kitchen and meal prep tips for pregnant Moms.

Doing a batch cooking day can help minimize the time you spend in the kitchen as well. Pick one day and prep for the week. This guide to batch cooking for beginners can help.

Making a big batch of freezer meals for the slow cooker can be a lifesaver for pregnant moms. Just pop a pre-made, easy meal into the slow cooker in the morning and have dinner ready without the stress. Check out this freezer meal ebook to get started. 

Need breastfeeding friendly recipes? This ebook has 12 freezer meal recipes that support breastfeeding and healing postpartum.

10 – Consider avoiding sunscreen –

Whoa now, don’t freak. I know most of the articles out there will tell you the exact opposite – lather on the sunscreen during pregnancy of at least spf 30.

But did you know sunscreen can actually block some of the benefits of the sun like getting vitamin d which is super important for growing a healthy baby?

Wellness Mama has a great article on eating your sunscreen so that you can get the benefits of sun exposure without getting burned. 

Just something to think about.

And if you do go the sunscreen route, opt for a clean and natural one like these from Earth Mama.

11- Deal with insect bites naturally –

Insects can be a big pain in the summer. While you might normally opt for bug spray, many of the brands that you buy at the store contain dangerous chemicals that haven’t been adequately tested on pregnant women.

Many sites actually recommend bug sprays with DEET if you live in, or are visiting, an area that has a high risk for diseases like West Nile Virus or the Zika virus.

But you may prefer a natural method of preventing bug bites rather than risk exposing yourself and your unborn baby to chemicals. If so, try one of the natural products listed below.

Safe alternatives to bug spray for pregnant moms:

Following these tips can help you enjoy your summer pregnancy a little more. Rock your bump and embrace this time Mama! It will be over before you know it. 

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