How to Protect Yourself from Summer Heat During Pregnancy

Being pregnant during the summer months can be a real challenge. High temperatures and humidity can intensify fatigue, swelling, and discomfort. While doctors understand the difficulties faced by women expecting in the summer or early fall, there are simple steps you can take to stay active, cool, and comfortable.

During pregnancy, your body temperature naturally rises, making you more sensitive to hot weather. It’s recommended to avoid going out when the heat index is high — especially when it exceeds 90°F (32°C) — and to stay in air-conditioned places whenever possible. To cool down quickly, you can apply a cold towel to your neck or forehead.

Staying hydrated is extremely important to replace the fluids lost through sweating. Water is the best choice, but natural juices or drinks rich in electrolytes can also be beneficial. However, it’s important not to overdo water intake, as excessive hydration can disturb your body’s salt balance, potentially leading to cramps or, in rare cases, fainting.

Swimming is one of the best activities for pregnant women during the summer. It helps cool the body and relieves nerve pressure, especially on the sciatic nerve. Wearing loose, breathable clothing is advised to prevent heat rashes, which can appear under the breasts or belly.

Carrying a small water spray bottle can help keep your skin refreshed during critical moments. It’s also better to do any physical activity early in the morning or in the evening when temperatures are lower. Always consult your doctor before starting a new exercise routine, especially if you have respiratory issues or chronic health conditions.

Avoid direct sunlight during peak hours, and always use a high-SPF sunscreen — pregnancy can make your skin more sensitive to UV rays, increasing the risk of developing “pregnancy mask.” If you experience unusual signs like dizziness or extreme thirst, go immediately to a cool place, rest, and drink water or an electrolyte solution.

Swollen Legs: What’s the Solution?

Swelling in the feet and legs is common during pregnancy and becomes more noticeable in the summer. To manage it, try lying down for at least 30 minutes a day and elevate your feet while sleeping by placing a small blanket under the mattress. Comfortable footwear is a must — sometimes even a size larger than usual. Avoid standing for long periods or wearing tight clothing.

Try to reduce your salt intake without cutting it out completely, as iodine is essential in a pregnant woman’s diet. Avoid using diuretics unless prescribed by a doctor, as they can disrupt the vital salt balance necessary for the baby’s development.