Being visibly pregnant in the heat of summer is an experience that most people who've had it would describe as its own category of discomfort. The body already runs warmer in pregnancy, blood volume is higher, and the cardiovascular system is working harder. Add significant heat and the result is often swelling, breathlessness, broken sleep, and a level of general unwieldiness that the season does nothing to help.
None of this is cause for alarm. But it does mean that summer pregnancy requires some specific attention to keeping cool, staying hydrated, and looking after the things that the heat tends to exacerbate.
Staying cool
Core body temperature rising significantly during pregnancy is worth avoiding, as sustained high temperatures can be harmful, particularly in early pregnancy. The practical measures are fairly simple: staying out of direct sun during the hottest part of the day (roughly 11am to 3pm), keeping to cool environments where possible, and using fans, cool showers, and damp flannels to manage temperature when air conditioning isn't available.
Loose, light, breathable clothing makes a considerable difference. Natural fibres such as cotton and linen are considerably more comfortable than synthetics in heat. Footwear with room for swollen feet, which is extremely common in the third trimester and particularly in warm weather, is worth prioritising over anything that requires fitting into.
"Summer pregnancy asks more of the body than most other seasons. Responding to that by scaling back expectations and slowing down is a reasonable and sensible approach."
Hydration
The need for adequate hydration is higher in pregnancy and higher again in heat. Swelling in the hands, feet, and ankles is partly a result of increased fluid retention in pregnancy, and while counterintuitive, drinking more water (rather than less) tends to support the body in managing this better. Aiming for at least two litres of water a day, more in significant heat or if active, is a reasonable guide.
Electrolytes are also worth keeping in mind on very hot days or after sweating significantly. Adding a little salt to food, eating foods with natural electrolyte content (bananas, coconut water, leafy greens), or using an electrolyte drink occasionally can help prevent headaches and dizziness that are associated with both dehydration and low electrolytes.
Sleep in the heat
Sleep is already disrupted in later pregnancy by discomfort, needing to urinate, and the challenge of finding a comfortable position. Heat adds another layer to this. A cool room, light bedding, a fan, and cooling sprays or gel pillows can all help. Sleeping on the left side is recommended in the third trimester for circulation reasons, which is more comfortable for most people in any case.
Sun exposure and skin
Pregnancy skin can be more sun-sensitive than usual, and some people find that existing pigmentation, such as moles or freckles, darkens during pregnancy. A condition called chloasma or melasma, a mask-like darkening of the skin on the face, is more common in pregnancy and is worsened by sun exposure. SPF50 on the face and body when outdoors is particularly useful during pregnancy, not only for comfort but for managing these changes.
If the physical discomforts of pregnancy are significant, a pregnancy-experienced osteopath or physiotherapist can be useful for managing musculoskeletal issues. For questions about heat, swelling, or any symptoms that concern you, your midwife is always the right person to contact. Welvow can help you find additional practitioners in your area.
Find your practitioner →Summer pregnancy is demanding, and the heat rarely makes it easier. Looking after yourself within it, slowing down when the body asks, and not expecting to move at normal pace, is the most sensible approach.