10 Essential Ways to Stay Cool and Comfortable During Pregnancy This Summer

As summer arrives and temperatures begin to rise, pregnancy can feel even more physically demanding. Carrying extra weight, combined with hormonal changes and increased blood circulation, means expecting mothers are naturally more sensitive to heat. This can make hot weather feel overwhelming and may increase the risk of dehydration, overheating, dizziness, fatigue, and swelling.

During pregnancy, the body works harder to support both mother and baby, making it especially important to stay cool, hydrated, and comfortable throughout the warmer months. While enjoying the sunshine is still possible, taking extra precautions can help protect both your health and your baby’s wellbeing.

Here are 10 practical and effective ways to manage the heat safely while expecting.

1. Wear Lightweight and Breathable Clothing

Pregnancy naturally raises core body temperature due to hormonal fluctuations and increased metabolic activity. Wearing heavy or restrictive clothing can trap heat and moisture against the skin, making overheating more likely.

Choosing lightweight, breathable fabrics such as cotton, bamboo, or linen allows air to circulate more freely and helps wick sweat away from the body. Loose-fitting clothing also reduces skin irritation and improves comfort, especially during the third trimester.

Light-coloured clothing is particularly beneficial because it reflects sunlight rather than absorbing it. Flowing dresses, oversized shirts, maternity shorts, and breathable undergarments can all make a significant difference during hot weather.

According to the American College of Obstetricians and Gynecologists (ACOG), pregnant women are more vulnerable to heat stress and should take steps to avoid becoming overheated during warm weather or exercise.

2. Stay Hydrated Throughout the Day

Hydration is one of the most important aspects of staying healthy during pregnancy, especially in summer. The body requires additional fluids to support increased blood volume, amniotic fluid levels, and circulation to the baby.

In hot weather, dehydration can happen more quickly and may lead to:

• Dizziness and fainting
• Headaches
• Swelling
• Heat exhaustion
• Braxton Hicks contractions
• Increased fatigue

Aim to drink at least 8–10 glasses of water daily, although many pregnant women may require more depending on activity level and temperature.

To make hydration easier:

• Carry a reusable water bottle wherever you go
• Add fruit slices such as lemon, cucumber, or berries for flavour
• Drink iced herbal teas or smoothies
• Include hydrating foods like watermelon, cucumber, oranges, and strawberries
• Consider electrolyte drinks or coconut water after excessive sweating

The NHS recommends drinking plenty of fluids during pregnancy to prevent dehydration and support overall health, particularly during warm weather.

3. Keep Your Body and Skin Cool

Finding quick ways to cool down can bring immediate relief during extremely hot days.

A cool shower, bath, or even rinsing your wrists and feet with cold water can help regulate body temperature and refresh the body. Cooling the pulse points — such as the wrists, neck, forehead, and ankles — can help reduce feelings of overheating quickly.

You can also:

• Use a cooling facial mist
• Keep a damp washcloth in the fridge
• Apply aloe vera gel for a cooling sensation
• Use lightweight bedding at night
• Sleep with a fan or air conditioning when possible

Heat can also worsen pregnancy-related skin sensitivity, including rashes and itching. Keeping the skin cool and dry helps minimise irritation and discomfort.

4. Avoid Peak Heat Hours

The sun is strongest between 10 a.m. and 4 p.m., making these hours the most dangerous for prolonged outdoor exposure.

Pregnancy places extra strain on the cardiovascular system, making it harder for the body to cool itself efficiently. Spending extended time outdoors in direct sunlight can increase the risk of heat exhaustion and dehydration.

Whenever possible:

• Schedule errands and walks in the early morning or evening
• Stay in shaded or air-conditioned areas
• Wear a wide-brimmed hat and sunglasses outdoors
• Apply pregnancy-safe sunscreen regularly

Even short periods in excessive heat can feel exhausting during pregnancy, so limiting exposure is key.

Research published by the Centers for Disease Control and Prevention (CDC) notes that extreme heat exposure during pregnancy may increase health risks for both mothers and babies, including dehydration and heat-related illness.

5. Prioritise Rest and Listen to Your Body

Fatigue is common during pregnancy, and high temperatures can intensify feelings of exhaustion. Resting regularly allows your body to recover and reduces physical stress.

Pregnancy already increases heart rate and energy demands, meaning overexertion in hot weather can quickly lead to overheating.

Make time to:

• Sit down frequently during activities
• Avoid standing for long periods
• Take afternoon naps if needed
• Spend time in cool indoor spaces
• Reduce unnecessary physical strain

Listening to your body is essential. If you begin to feel weak, dizzy, nauseous, or short of breath, stop what you are doing immediately and cool down.

6. Choose Light and Nutritious Meals

Heavy meals can make the body feel warmer because digestion requires energy and increases metabolic heat production.

During hot weather, lighter meals are often easier to tolerate and can help reduce bloating, heartburn, and sluggishness.

Focus on foods that are:

• Hydrating
• Nutrient-dense
• Easy to digest

Examples include:

• Fresh salads
• Lean proteins such as chicken or fish
• Greek yogurt
• Smoothies
• Fresh fruit
• Vegetables with high water content

Eating smaller meals more frequently throughout the day can also help maintain energy levels without making you feel overly full or uncomfortable.

7. Limit Caffeine Intake

Caffeine can contribute to dehydration because it has mild diuretic effects, meaning it may increase fluid loss.

During pregnancy, excessive caffeine intake is already discouraged, and hot weather can make dehydration risks more significant.

Drinks to consume in moderation include:

• Coffee
• Energy drinks
• Fizzy sodas
• Strong teas

Instead, opt for:

• Water
• Decaffeinated drinks
• Fruit-infused water
• Herbal teas approved for pregnancy
• Coconut water

The NHS advises pregnant women to limit caffeine intake to no more than 200mg per day.

8. Exercise Smartly and Safely

Staying active during pregnancy has many health benefits, including improved mood, circulation, and sleep quality. However, exercising in excessive heat can be dangerous.

Choose cooler environments for physical activity, such as:

• Air-conditioned gyms
• Leisure centres
• Indoor fitness classes
• Home workouts with fans or ventilation

Swimming is particularly beneficial during pregnancy because it:

• Keeps the body cool
• Supports joints and muscles
• Reduces swelling
• Relieves pressure on the back and pelvis
• Provides gentle cardiovascular exercise

Prenatal yoga, stretching, and walking during cooler hours are also excellent low-impact options.

Always stop exercising immediately if you experience:

• Dizziness
• Nausea
• Chest pain
• Rapid heartbeat
• Shortness of breath
• Overheating

9. Elevate Your Feet to Reduce Swelling

Swelling in the feet, ankles, and legs is extremely common during pregnancy and can worsen significantly in hot weather.

Elevating your feet helps improve circulation and reduces fluid retention, helping you feel cooler and more comfortable.

Helpful tips include:

• Prop your feet on cushions when resting
• Avoid crossing your legs for long periods
• Wear supportive footwear
• Take regular sitting breaks during the day
• Sleep slightly elevated if swelling becomes uncomfortable

Compression socks may also help improve circulation if recommended by your healthcare provider.

10. Use Cooling Accessories and Heat Relief Aids

Cooling aids can provide quick relief when temperatures become uncomfortable.

Useful summer essentials for pregnancy include:

• Portable handheld fans
• Cooling towels
• Cooling hats or caps
• Insulated water bottles
• Mini neck fans
• Cooling gel packs
• Lightweight umbrellas for shade

Portable fans are especially useful when travelling, commuting, or spending time outdoors where air conditioning may not be available.

Cooling towels and hats can be soaked in cold water to help regulate body temperature while protecting the skin from direct sunlight.

Know the Signs of Overheating During Pregnancy

It is important to recognise the warning signs of overheating or heat exhaustion during pregnancy.

Seek shade, cool down, and hydrate immediately if you experience:

• Dizziness
• Headaches
• Rapid heartbeat
• Excessive sweating
• Nausea
• Muscle cramps
• Weakness
• Fainting

If symptoms persist or worsen, seek medical attention promptly.

Always speak with your healthcare provider before making major changes to your exercise, diet, or daily routine during pregnancy.

Pregnancy during the summer months can feel challenging, but with the right precautions, it is possible to stay safe, healthy, and comfortable. Prioritising hydration, rest, breathable clothing, and cooling strategies can make a significant difference in helping you manage the heat while supporting your baby’s development.

Most importantly, listen to your body. Every pregnancy is different, and slowing down when needed is essential for both mother and baby.

References

1. American College of Obstetricians and Gynecologists (ACOG). Exercise During Pregnancy. Available at: https://www.acog.org
2. National Health Service (NHS). Pregnancy and Baby Guide: Healthy Eating and Hydration During Pregnancy. Available at: https://www.nhs.uk
3. Centers for Disease Control and Prevention (CDC). Heat and Pregnancy. Available at: https://www.cdc.gov
4. Mayo Clinic. Pregnancy Week by Week: Staying Safe in Hot Weather During Pregnancy. Available at: https://www.mayoclinic.org
5. Tommy’s Pregnancy Hub. Coping with Hot Weather During Pregnancy. Available at: https://www.tommys.org