Guide to Summer Pregnancy

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Why is summer pregnancy so difficult?

Whether you’re in your first trimester or rounding out your third, summer’s bound to feel a little different when you’re pregnant. Carrying a baby already means a little (or a lot) more sweating and discomfort than you’re used to, but summer's heat and humidity can kick things up a notch. 

Our body temperature slightly rises during pregnancy, and you might become more heat intolerant. You may want to keep an eye on that pesky heat index, which measures the heat and humidity outside.

While summer pregnancy may not always be easy, there are a few tricks you can try to give yourself some much-needed relief during the hottest months of the year.

While summer pregnancy may not always be easy, there are a few tricks you can try to give yourself some much-needed relief during the hottest months of the year.

Six Self-Care Hacks for Enjoying a Summer Pregnancy

1. Beat the heat

The best thing you can do to beat the summer heat? Stay indoors and enjoy that sweet, sweet air conditioning. But don’t think that means you have to stay home all summer. Instead, try to schedule outings to places with A/C, like museums or shopping malls.

And, because we know you’ll probably want to spend some time outside this summer, here are a few tips to avoid overheating:

  • Avoid direct sunlight (the shade is your friend!)
  • Skip the midday heat and schedule outdoor plans for the evening
  • Go indoors if you’re feeling tired, dizzy, or lightheaded
  • Mist yourself with water
  • Exercise with caution
  • Kick your feet up!

2. Drink that water!

According to the American College of Obstetricians and Gynecologists (ACOG), you should drink 8 to 12 cups of water daily during pregnancy. You'll need even more if you spend more than an hour outdoors.

Staying hydrated is especially important in the summer since you probably sweat more than usual. If water isn’t your jam, try to switch things up with low-sugar electrolyte drinks, icy mocktails, and vitamin-fortified juices.

3. Take a dip

Is it summer if you don’t spend at least one day in the water? Whether you prefer sitting poolside or laying out on the beach, swimming is one of the best ways to beat the summer heat. It’s a great low-impact workout, and the buoyancy of the water can give your body a break from the stress of a heavy bump. Your back and joints will thank you!

4. Dress for success

Leave tight, restrictive clothes in the closet for now, and drape yourself in loose, breathable fabrics. There are more options for maternity clothes than ever, so you have no reason to sacrifice your style or comfort this summer season.

Other must-haves this summer?

  • Sunscreen!
  • A wide-brimmed floppy hat to protect your face from the sun
  • A sun-safe maternity swimsuit

 5. Eat healthy foods

Nothing’s worse than feeling under the weather while you're pregnant and hot. This summer, nourish your body with healthy foods that make you feel good (think: proteins and healthy fats). And, when all you want is a cold treat, try mixing up a smoothie or grabbing a low-sugar popsicle from the freezer. 

If you’re at a summer picnic, chances are someone has bought potato salad, coleslaw, or other dishes that can spoil quickly in the summer sun.

Pro tip: You can make healthy homemade popsicles with fruits, nuts, and nonfat yogurt!

6. Take it easy

Most importantly, try not to push yourself too hard this summer. When outside temps are climbing, even running errands can be exhausting in the midday heat. Take frequent breaks to rest and cool down somewhere with air conditioning. Bonus points for elevating your feet above heart level — it can help reduce swelling, which tends to flare up even more in the hot summer months.

Pregnancy can be uncomfortable enough, even on the best days. Add in the scorching summer heat, and things can get downright miserable. But it doesn’t have to get to that point! These self-care hacks can help you survive (and enjoy!) your summer while staying cool, comfortable, and healthy.

If you’re still waiting to find out the sex of your baby, the answer might be closer than you think. Click here to learn about our Juno Birch™ Fetal Gender Test.

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Please note: and the materials and information it contains are not intended to, and do not constitute medical or other health advice or diagnosis and should not be used as such. You should always consult with a qualified physician or health professional about your specific circumstances.


September 30, 2022 — Stephanie McClintock