Coping with hot weather in pregnancy

In the hot weather, pregnancy can feel particularly challenging and be potentially dangerous. Pregnancy heightens the sensation of heat as the body is working hard growing your baby and there are several hormonal changes occurring. However, too much heat can not only make you feel unwell but also have possible side effects on your little one.

As summer progresses and heatwaves become more common, knowing the risks of heat exposure in pregnancy and coping mechanisms that can make the weather more bearable is important.

Here are some tips that can help you through each trimester so, whichever stage you’re at in your pregnancy, you can keep yourself and your baby safe.

Risk of heat exposure in pregnancy

Heat exposure can be serious in any trimester, with links to adverse pregnancy outcomes that include preterm births, stillbirths and low birthweight infants.

As the temperature and time in heat exposure increases, so does the risk for adverse pregnancy outcomes. This is why it’s crucial to stay cool and protected in hotter climates.

Signs of heat exhaustion or heatstroke

Heat exhaustion or heatstroke can occur when your body becomes too hot and requires cooling. If this continues for more than 30 minutes, then this can develop into heatstroke and you should seek medical help.

Heat exhaustion symptoms:

• Dizziness/fainting
• Excessive sweating
• Nausea or vomiting
• Exhaustion or cramping
• Thirst
• Rapid pulse
• Mild fever

Heat stroke symptoms:

• Core body temperature of 40°C or higher
• Confusion, agitation, slurred speech, delirium or loss of consciousness
• Skin that is hot but dry to the touch
• Rapid heart rate
• Fast and shallow breathing
• Severe nausea or vomiting

Tips to stay cool throughout pregnancy

Stay hydrated

Throughout pregnancy, staying hydrated is important. However, in hot weather this is even more of a priority.

The recommended water intake for a pregnant person is at least 1.6 litres, but more water may be needed when the heat increases. This does include fluids such as hot drinks – but fizzy, sugary or highly caffeinated drinks should be kept to a minimum.

Lookout for signs of dehydration:

• Dark yellow or strong-smelling urine
• Urinating less than 4 times per day
• Tiredness/dizziness/light-headedness
• Feeling thirsty

Wear loose and light clothing

Loose, breathable fabric can help keep you cool, especially if you’re outside. This is because air can circulate in the extra space and enable sweat to evaporate off your skin, cooling you down. Lighter colours are recommended if you’re in the sun.

Electric and handheld fans

If you’re struggling to cool down or deal with the heat, electric and handheld fans can be a great way to help you out. At home or in the night, an electric fan can keep you a bit more comfortable – a great tip is to place cold water in front of the fan for an at home air conditioning hack.

Stay in the shade

Although it can be tempting to sit in the sunlight to make the most of the warmer weather, this can be dangerous. Guidelines recommend staying in shady areas and wearing a hat to keep your head protected.

Feet and hands

If your body heat is rising uncomfortably, placing your feet and hands in cool water can help reduce your overall temperature. This can also help relieve swollen feet or ankles. Alternatively, cooling your pulse points (neck, wrists, ankles) with a damp flannel or ice packs can also cool your blood quickly.

How to stay cool in 1st trimester

In the first trimester, symptoms can feel quite rapid as your body goes through changes to grow a new life. Often, this will include fatigue, morning sickness, frequent urination and digestive changes.

In the heat, it’s crucial you remain even more so diligent if you’re experiencing morning sickness or vomiting as this can lead to dehydration. Make sure you sip on water throughout the day to keep your fluids up and keep track of your urine colour to monitor any signs of dehydration.

Water-rich foods such as watermelon, cucumber and ice lollies can also help give you a little hydration boost while remaining cool. If possible, limit caffeine and sugary drinks as these can act as diuretics and increase dehydration.

How to stay cool in 2nd trimester

In the second trimester, many people find that the nausea and intense fatigue of the first trimester reduce and they feel more energised. However, at this stage the body is going through many physical and hormonal changes including a growing pump, baby movements, backaches and swelling.

Gentle exercise can help in this time to relieve aches and boost circulation which can reduce swelling you may be experiencing. In the hot weather, try and get this done early in the morning or later at night when it’s much cooler.

Swimming is another great form of movement that supports your bodyweight, relieving pressure on your joints. This can be a good way to cool down while helping your body during the second trimester.

How to stay cool in 3rd trimester

In the third trimester, as your body prepares to give birth you may experience several physical changes, such as shortness of breath, more frequent urination, aches and swelling and heartburn and constipation. As your bump is bigger, you may also find you are hotter moving around in general.

You may find hot weather more challenging as you progress to the later stages of your pregnancy. It’s recommended to stay inside and avoid peak heat times (between 11am-3pm) if possible. If you do find yourself getting overheated, use cool compresses on your pulse points, soak your feet in cold water or try a lukewarm shower.  

Remember to continue to keep good hygiene habits throughout summer

No matter what stage of pregnancy you’re in, staying cool in the heat is key for yours and your growing baby’s comfort. Your little one’s safety is a priority and at Milton, we’re here to minimise germs and baby-proof their world as their defences develop.

Our range of sterilising and hygiene products keep your baby protected from germs. From sterilising your feeding equipment to cleaning down your surfaces and home environment, Milton products have been trusted by parents and midwives for over 100 years.