Summer Pregnancy Survival Guide: How to Stay Cool, Safe, and Comfortab

Are you expecting a bundle of joy to be delivered this summer? Congratulations! But as the temperatures rise, pregnancy can become a little less comfortable—and by a little less, we mean a lot. Don’t sweat it (zing!)—we’ve got you covered with our comprehensive summer pregnancy survival guide. Discover essential tips and tricks to stay cool, comfortable, and healthy throughout this exciting journey. Why Are Summer Pregnancies More Difficult? Remember last summer, before you were carrying around an extra 25-35 lbs in your midsection? That added weight can really make any level of activity in the heat exhausting (and sweaty). And if that weren’t enough, hormones make your body more heat intolerant during pregnancy. Your internal body temperature rises, making scorching external temperatures even more taxing. Basically, your body is working 24/7 as a baby-making furnace, and then summer shows up to crank the thermostat even higher. Your blood volume also ramps up by almost 50%, turning you into a walking, talking radiator. It’s science, but it mostly just feels...sticky. To stay safe, pay attention to the temperature and heat index (a measurement that factors in heat and humidity levels and tells you how hot it actually feels). If the heat index reaches the 90s, it’s a good rule of thumb to stay indoors in the comfort of air conditioning. How to Stay Healthy During Your Summer Pregnancy Staying healthy during a summer pregnancy has its challenges. Still, with the proper precautions—and a few lifestyle adjustments—you can have a safe and not entirely miserable pregnancy over the hottest months of the year. Stay Hydrated We all know how important it is to stay well-hydrated, but it becomes even more vital if you’re pregnant. Dehydration during pregnancy can lead to several adverse outcomes: Early contractions, low amniotic fluid levels, and, if it’s severe enough, even premature labor. If you’re pregnant, aim to drink 8-12 glasses of water daily (and add one extra glass for every hour you spend outside in the heat). It’s also wise to steer clear of strenuous exercises and limit outdoor activities when it’s hot outside. Don't wait until you're thirsty to drink—by then, you're already on your way to being dehydrated. Keep a giant, insulated water bottle with you at all times as a visual reminder to sip constantly. If you need a little variety in your liquid intake, mix it up with lemonade, seltzer waters, caffeine-free teas, and smoothies. Don’t forget that many fruits and veggies—like citrus, bell peppers, watermelon, celery, peaches, pineapples, and cucumbers—have high water content. And when all else fails, popsicles are the perfect choice for hydrating and cooling down, too. If you're getting tired of plain water, make a pitcher of "spa water" by adding sliced cucumbers and mint. It feels fancy and makes the endless chugging a little less of a chore. On super sweaty days, drop an electrolyte tablet or powder into one of your glasses of water to help replace lost salts and keep leg cramps at bay. Wear Comfortable Clothing One of the worst and most aggravating aspects of a summer pregnancy is an overall increase in physical discomfort caused by a combination of heat and body changes. Opt for lightweight and loose-fitting clothing in natural fabrics (they’re more breathable and less likely to give you a nasty heat rash). Embrace your inner goddess of the breeze: think cotton maxi dresses, flowy linen pants, and soft jersey skirts. Anything that doesn't cling is a win. Avoid direct sun exposure, and always wear a hat outdoors. Be Cool, Don’t Be All… Like, Uncool We can’t imagine that any woman in her third trimester is dying to get outside in the middle of July, but if you are going to be spending time outdoors, a few simple adjustments will help keep you more comfortable: Do your best to plan outdoor activities for the morning (before 10 a.m.) and avoid the midday sun. Stay out of direct sunlight and in the shade—you’re much more likely to suffer from heat exhaustion while pregnant. Go for a swim! Water is a soon-to-be mother’s BFF during the summer. A dip in a pool will cool you down, and floating will give your aching joints and squished organs a break, too. And if you’re up for it, swimming is an incredible low-impact workout that’s gentle on your body. Keep a water bottle handy, and, in addition to staying hydrated, give yourself a spritz to keep cool. Pro tip: keep a spray bottle of water in the fridge for an extra-chilly mist. All those pregnancy hormones also make your skin extra sensitive and more susceptible to sunburn, so apply a broad-spectrum sunscreen whenever you’re outdoors. Run your wrists under cold tap water for 30 seconds. This cools the blood flowing through your veins and helps bring your overall body temperature down. It's a surprisingly effective low-effort trick. Keep a bowl of cool water by the couch for a foot soak. There is absolutely no shame in this game. Minimize Swelling Swelling during pregnancy is extremely common and perfectly normal, but if you’re in your third trimester in August, swelling can increase dramatically. Also called physiologic edema, swelling is caused by increased blood volume and fluid production necessary for a healthy pregnancy, accounting for about half of your weight gain as you approach your due date. The summer heat can exacerbate your swelling—typically in your hands, face, legs, ankles, and feet. (Are we having fun yet?) Fortunately, there are steps you can take to minimize swelling, including: Drink plenty of water. And then a little more. It sounds crazy, but the more you drink, the less your body holds onto. Avoid standing for extended periods. Stay indoors during the hottest part of the day. Keep an eye on your salt intake. Elevate your legs while sleeping, sitting, or just lying down. Get those feet up higher than your heart for at least 20 minutes a few times a day. Wear comfortable shoes (and go up a half size). This is your official permission slip to live in supportive sandals. If your pre-pregnancy shoes still fit, you are a unicorn. Use compression socks or tights. Put them on in the morning before the swelling starts for the best effect. Take gentle walks early in the day before it really starts heating up. Apply cold compresses to swollen areas for immediate relief. When you're sitting, do simple ankle circles and point and flex your feet. This helps pump some of that fluid back up your legs where it belongs. And always remember that you know your body best. Contact your healthcare provider if you experience unusual or abrupt swelling—especially in your face, around your eyes, or in your hands— that doesn’t feel quite right. Severe or discolored edema can be an early sign of preeclampsia. No-Cook Meals for When You're Too Hot to Function The mere thought of turning on the oven in August should be a crime. Stick to meals that require zero, or almost zero, heat. The Upgraded Yogurt Bowl: Start with Greek yogurt, then pile on berries, a sprinkle of granola, and a drizzle of honey. The "I'm Too Tired to Cook" Salad: Grab a bag of pre-washed spinach, top with rotisserie chicken, chickpeas, feta cheese, and cucumbers. Done. Fancy Toast: Avocado toast is a classic for a reason. Another great option is cottage cheese topped with sliced peaches and a sprinkle of sea salt. The Hummus Platter: A plate of hummus, pita bread, baby carrots, and bell pepper strips is a perfectly acceptable and delicious dinner. Summertime Pregnancy Skincare As the mercury rises, it’s important to keep your body cool and protect your skin, which can be particularly sensitive during pregnancy. Here’s how to manage your summer pregnancy skincare safely and effectively. Sun Protection The summer sun can feel wonderful, but its UV rays are not so friendly to your sensitive pregnancy skin. Opting for broad-spectrum, mineral-based sunscreens with zinc oxide or titanium dioxide can give you the protection you need without exposing you to harmful chemicals. These sunscreens sit on top of your skin rather than absorb into it, making them a safer choice during pregnancy. Look for products labeled as “broad-spectrum” with at least SPF 30 to ensure protection against UVA and UVB rays. Don’t underestimate the power of physical barriers like wide-brimmed hats, lightweight long-sleeve shirts, and UV-protective sunglasses. These accessories add a layer of sun protection and help prevent the extra melanin production that can lead to the dreaded “mask of pregnancy” or melasma, which appears as dark, splotchy spots on the face. Dealing with Skin Changes Pregnancy can bring about some not-so-fun skin changes, including increased acne, pigmentation, and stretch marks. Managing these while coping with summer heat requires a delicate balance of care. Acne: With pregnancy’s hormonal rollercoaster, your skin might be more prone to breakouts. Use gentle, non-comedogenic cleansers and moisturizers that won’t clog your pores and avoid retinoids and salicylic acid products. Instead, look for ingredients like glycolic acid or lactic acid in moderation, or consider natural alternatives like witch hazel or tea tree oil, but always with a patch test first. Pigmentation: To combat pigmentation changes, diligently use your broad-spectrum sunscreen. Adding a vitamin C serum to your routine can also help brighten the skin and provide antioxidant protection. If pigmentation is a significant concern, consider wearing a wide-brimmed hat and seeking shade whenever possible to reduce direct sun exposure, which can exacerbate these changes. Stretch Marks: While the sun won’t directly cause stretch marks, the heat can make you feel more uncomfortable as your skin stretches. Keeping your skin moisturized is vital. Look for rich lotions and body butter that contain cocoa butter, shea butter, or hyaluronic acid. Heat Rash: Between the sweat and skin rubbing together (hello, thigh chafe), prickly heat rash is real. A light dusting of a cornstarch-based powder (like non-talc baby powder) on areas like your inner thighs or under your breasts can be a game-changer. Remember, your skin may react differently while pregnant, and what worked before might not be as effective now. It’s always a good idea to test new products on a small area of your skin and consult with your healthcare provider or a dermatologist if you have concerns about your skincare routine or if you experience significant changes. Dealing with Mosquitoes and Bugs Bites from mosquitoes and other insects can be more than just annoying; they can also pose risks if they carry diseases. During pregnancy, it’s crucial to use insect repellents that are safe and effective. The good news is products containing DEET, Picaridin, and IR3535 are generally considered safe during pregnancy when used according to the product directions (but be sure to talk with your doctor first). It’s best to start with the lowest concentration necessary for the time outdoors and always apply it over clothing whenever possible. Rest and Relax Getting sufficient sleep while pregnant is easier said than done, especially in your third trimester. Add sticky humidity and scorching temps to the mix, and it’s a recipe for insomnia. To ensure better sleep during warm summer nights, try: Prioritizing sleep. Make a conscious effort to prioritize sleep, create a relaxing bedtime routine, and turn the thermostat down by a few degrees (the best room temperature for optimal sleep is 65°) or use a fan near the bed. Switching up sleep positions. While you’re primarily stuck side-sleeping by your third trimester, a body pillow can provide extra support and relieve pressure on your back and hips. Eating dinner earlier. Avoid eating too close to bedtime to minimize heartburn, which can be exacerbated during pregnancy. Take naps. Never underestimate the power of a refreshing midday nap to recharge and make up for any lost sleep during the night. Try the "Frozen Sheet" trick. Place your top sheet in a plastic bag and stick it in the freezer for about 20 minutes before bed. That initial blast of cold can be just what you need to drift off. Keep Hope Alive While summer pregnancies can be challenging, they can also be a beautiful and manageable experience with the right approach. By staying hydrated, dressing comfortably, and taking precautions to avoid the heat, you can navigate this season with grace and ease. Remember to listen to your body, rest when needed, and seek advice from your healthcare provider if anything feels amiss. Embrace this special time with confidence, knowing that each step you take is bringing you closer to meeting your new bundle of joy. Stay cool, stay safe, and enjoy the journey ahead! And remember, you'll have a brand new baby to snuggle come fall, just as the weather starts to get cozy again. Finding What’s Right for You Albee Baby is the oldest family-owned specialty baby shop in the US. We pride ourselves on providing our customers with the best assortment of baby products anywhere, at fair prices, always. We’re committed to being an inclusive resource for parents and hope you’re feeling empowered to find the right baby gear for your family. Still have questions? Feel free to contact our baby gear experts at 877.692.5233 or at info@albeebaby.com.