Pregnancy can be a beautiful experience, but we won’t lie—being pregnant during the summer heat can be uncomfortable. Your body is already putting in extra shifts to support your growing baby. Add higher temperatures, extra blood volume, and changing hormones, and it’s no wonder you might feel hot, tired, and swollen more easily!

If you’re approaching your due date during the warmer months, here are a few tips for staying cool and comfortable.

Summer Pregnancy Tips Staying Cool WFMC Health

Tips for Staying Cool

  • Dress smart. You’re likely already going to dress more comfortably while you’re pregnant, but fabric can especially matter during the summer. Breathable fabrics like cotton or linen are key, and flowy dresses, tank tops, and loose-fitting clothes can help your body stay cool.
  • Stay hydrated. You need more fluids during pregnancy, especially in hot weather. Keep a water bottle with you throughout the day so you always have access to water when you need it.
  • Cool off often. There is no shame in needing a cooldown. Try using fans in your home or office, taking lukewarm showers, or placing a cool washcloth on the back of your neck.
  • Avoid peak heat hours. If you’re heading outside, aim for early morning or late evening when the sun is lower and temps are cooler.
  • Use sunscreen. Pregnancy can make your skin more sensitive, so apply SPF and wear a hat when you’re out in the sun.

Keep Moving, But Safely

You don’t have to stop exercising when you’re pregnant, but the summer heat might call for gentler, indoor-friendly routines.

  • Swimming is a great choice. This low-impact activity is one of the safest ways to exercise while pregnant. It cools you off, relieves joint pressure, and reduces swelling. However, avoid hot tubs.
  • Prenatal yoga or stretching can ease aches and improve flexibility.
  • Listen to your body. If you feel dizzy, overheated, or tired, take a break and rest.

Watch for Signs of Overheating

Overheating can be more serious during pregnancy, so it’s important to know the warning signs:

  • Excessive sweating or a racing heart
  • Feeling lightheaded or faint
  • Nausea, headache, or chills

If you experience any of these and they don’t improve with rest and fluids, contact your healthcare provider.

Treat Yourself Kindly

Give yourself permission to take it easy this summer. Pregnancy already asks a lot of your body, and there’s no need to push through heat and discomfort if rest is what you need. Rest when you need to, ask for help when possible, stay cool, and take time to care for yourself.

This article is meant for informational purposes only. If you have questions or would like further information, make an appointment with your primary care provider.

This blog post was first published on WFMCHealth.org.