Beat the Heat: Essential Tips for Pregnant Women to Keep Cool over Summer.

Seeing as though the sun has shown its face beautifully the past few days in West Yorkshire I felt I wanted to get this post out to you all in time for the summer months ahead and possible holidays abroad this coming half term.

Pregnancy is filled with joy and anticipation, but when the scorching summer heat arrives, it can present some challenges. The rising temperatures can make it uncomfortable for pregnant women, who already experience an increase in body temperature due to hormonal changes. However, with a few simple tips and precautions, you can keep cool and enjoy the summer months. In this blog post, we will explore some practical and effective ways to help pregnant women beat the heat and stay comfortable during the hot summer months in the UK or abroad on your holidays. Enjoy!

1. Stay Hydrated:

Maintaining proper hydration is crucial during pregnancy, especially in hot weather. Drink plenty of water throughout the day, even if you don't feel excessively thirsty. Carry a reusable water bottle wherever you go to ensure you have access to fluids at all times. Avoid sugary drinks and caffeinated beverages, as they can dehydrate your body.

2. Dress Comfortably:

Choose loose-fitting, lightweight, and breathable clothing made from natural fabrics such as cotton or linen. Opt for light colours, as they reflect heat rather than absorbing it. Consider investing in maternity clothes designed specifically to keep you cool and provide ample room for your growing belly.

3. Try Cold Compresses:

Apply cold compresses to your pulse points, such as your wrists, neck, or temples. You can use a cold towel/flannel, an ice pack wrapped in a cloth, or even a bag of frozen vegetables. These areas have a high concentration of blood vessels, and cooling them can help lower your overall body temperature.

4. Time Your Outdoor Activities:

Plan your outings during the cooler parts of the day, such as early mornings or late evenings when the sun is less intense. Avoid going out during peak heat hours, typically between 10 a.m. and 4 p.m. If you must be outside, seek shade, wear a wide-brimmed hat, and use an umbrella for added protection from direct sunlight. Yes, even in Yorkshire.

5. Create a Cooling Environment:

Keep your living space cool by using fans, air conditioners, or a combination of both. If you don't have access to air conditioning, use fans strategically to create a cross-breeze. Close curtains or blinds during the day to block out the sun's heat. Consider using a cooling gel pad or chilled damp cloth to cool yourself when sitting or resting. Hand held fans are great too, especially during labour.

6. Practice Water Therapy:

Take advantage of the refreshing properties of water to stay cool. Enjoy a relaxing dip in a pool, lake, or ocean, ensuring it's safe for pregnant women. If swimming isn't an option, soak your feet in a basin of cool water or take a refreshing shower. Use a misting fan or a spray bottle filled with water to mist your face and body for instant cooling.

7. Eat Cooling Foods:

Incorporate foods with high water content into your diet to help you stay hydrated and cool from the inside out. Enjoy juicy fruits like watermelon, citrus fruits, and berries. Include vegetables such as cucumber, celery, and lettuce in your meals. These foods not only provide hydration but also deliver essential nutrients for a healthy pregnancy. I highly recommend Dietician and Nutritionalist Lily Nichols’ recipe book Real Food For Pregnancy for inspiring choices.

8. Hydrating Ice Pops and Smoothies:

Stay hydrated and cool by indulging in homemade ice pops or smoothies. Blend fresh fruits with water, coconut water, or yogurt and freeze them in popsicle moulds. These icy treats will not only provide hydration but also offer a delicious and refreshing snack option. TIP: these are great to have at the ready for early stages of labour.

9. Practice Self-Care:

Take care of yourself by listening to your body's needs. Rest and take naps when you feel tired. Avoid overexertion and strenuous activities that can increase your body temperature. Consider practicing relaxation techniques such as meditation, specific pregnancy breathing exercises, or my in-person or online prenatal yoga classes to calm your mind and alleviate stress.

10. Keep Your Feet Elevated:

Swollen feet and ankles are common during pregnancy, and the heat can exacerbate this condition. Elevate your feet whenever possible to reduce swelling and improve circulation. Prop your feet up on a cushion or a footrest while sitting or lying down. Avoid standing or sitting in one position for too long.

While the summer heat can pose challenges for pregnant women, implementing these tips can help you stay comfortable, cool, and healthy throughout your pregnancy. Remember, it's essential to prioritise your well-being and take necessary precautions to ensure a pleasant and enjoyable summer.

Virginia x