How to Have a Healthy Summer Pregnancy: Surviving the Heat

How to Have a Healthy Summer Pregnancy: Surviving the Heat

Everything You Need to Know About Sleep Regressions in Babies Reading How to Have a Healthy Summer Pregnancy: Surviving the Heat 6 minutes Next Best Ways to Use a DockATot

healthy pregnancy

Summer pregnancies have their pros and cons! Summer could mean more swimming which is great for our growing bellies, but the heat can be unbearable depending on where you live!

If you give birth during the summer months, consider it a win for your mental health as it’s easier to get outside for fresh air with your baby and that can do wonders for anxiety and depression. Either way, get outside to enjoy the sunlight and vitamin D with your newborn! (Bonus, it does great things for establishing their circadian rhythm).

In this blog, we will cover:

  • Staying cool in the summer while pregnant
  • Taking care of your skin while pregnant
  • How to dress for a summer pregnancy
  • Staying healthy while pregnant

Tips for Staying Cool in the Summer while Pregnant

Did you know that progesterone, the hormone responsible for helping you maintain a pregnancy also causes a natural rise in your body temperature? So not only are you dealing with the heat outside, your body is naturally warmer!

Tip 1: Stay hydrated! Pregnant women need 50% more water, especially during the summer. If you have a hard time drinking water, flavor it with fruit or add some mint leaves for a change to keep things interesting.

Tip 2: Anything that needs to be done outdoors should be done early in the day or later in the day.

Tip 3: Carry a spray bottle of water to mist yourself with when outside, or buy a little fan that also mists water on you to keep you cool. I know a mama who carried ice packs or frozen bottles of water to put behind her back or between her legs when she would be outside for long periods of time-- desperate times call for desperate measures!

Tip 4: Take cool showers frequently during the day and park yourself in front of a fan if needed!

Tip 5: Go swimming! It’ll keep you cool and ease some of those aches and pains that come from growing a baby. But avoid hot tubs!

Tip 6: Avoid cooking extravagant meals that may heat your kitchen/home up more than necessary. Things like a crockpot or instapot may be helpful in keeping it cool!

healthy tips for pregnancy

Taking care of your skin while pregnant

It’s very common to have some skin changes during pregnancy. When you are pregnant, melanin -- responsible for brownish colored patches on women's forehead, cheeks, upper chest, and above the upper lip -- responds to hormonal changes. This change occurs primarily among brunettes and darker-skinned women.

Apply sunscreen 15-20 minutes before going outside for extended periods of time, and reapply as needed.

summer pregnancy healthy

Use extra moisturizing products after your showers and throughout the day as pregnancy can make your skin dry and itchy, especially your belly as it grows and stretches!

How to dress for a summer pregnancy

It can be helpful to wear light colored clothing during pregnancy when going outside. It’s also helpful to wear flowy skirts to get a little airflow going. Maxi dresses or tshirt type dresses are especially comfortable. 

dressing for summer pregnancy

Our lightweight bamboo women’s clothing including short sleeve pajama sets, lounge dresses, v-neck shirts, and lounge pants are a staple for a pregnant mama looking to stay cool-- and best of all, these pieces will grow with you + work great for postpartum!

Hats are great for protecting your skin as well as giving you some shade by keeping you out of direct sunlight! 

staying cool during summer pregnancy

Staying healthy while pregnant

Here are the current guidelines for exercising and eating while pregnant:

  • Guidelines for physical activity: Aim to accumulate 30 minutes a day of moderate intensity activity. Brisk walking, swimming, stationary cycling, and yoga are typically safe during pregnancy. However, if you experience dizziness, chest pain, headache, painful contractions, vaginal bleeding, or fluid leakage, stop exercising and contact your health care provider right away.

  • Guidelines for nutrition: During pregnancy, you should strive to eat lots of fresh fruits and vegetables, whole grains, lean proteins, and low-fat dairy products; take prenatal vitamins with folic acid; and eat an extra 300 or so calories per day during the second and third trimesters. 300 calories is about one extra snack such as an apple and a cup of yogurt—not eating for two!

staying healthy during pregnancy

Incorporate standing, stretching, and walking throughout the day and aim to sit for less than 30-60 minutes at a time to prevent soreness.

Prenatal yoga is a great way to stay active and flexible, managing a lot of those aches during pregnancy.

Tips to stay safe during the summer while pregnant:

Plan to increase your water intake by 16 ounces every hour or so during exercise—same goes for if you’re spending time outdoors in the heat. Consider short distances for walking, hiking, or biking.

Signs of overheating would be no longer sweating, feeling lightheaded or dizzy. So make sure you cool down as quickly as possible!

Enjoy your summer pregnancy, take care of yourself, and stay cool, mamas!

staying healthy during pregnancy


Ashley Olson is a certified pediatric sleep consultant, owner of Heaven Sent Sleep, and passionate about helping new parents, experienced parents, desperate and sleep deprived parents form healthy sleep habits for their children.

She has over 3 years of experience in working with families and has completed over 150 hours of coursework plus continuing education related to infant and toddler sleep. The focus of her work is on fostering a routine that grows your bond with your child while improving their sleep habits. She specializes in custom sleep plans and one on one support in changing sleep practices!

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