While summer pregnancies may bring some discomfort, there are steps you can take to stay cool. Khai Ling Tan, MD, OB/Gyn at HonorHealth OBGYN – Sonoran Crossing, shares her top tips to keep you safe and comfortable.
1. Hydrate, hydrate, hydrate
Proper hydration is crucial for both your well-being and your baby’s development. Pregnant women are more likely to get dehydrated, which may cause:
- Fatigue
- Dizziness
- Headaches
- UTIs
- Preterm labor
- Poor production of breast milk
- Birth defects
Aim for at least 2 liters of water daily (more if you're in the sun). If plain water isn't cutting it, add lemon, orange or cucumber slices, or a sprig of mint or basil for flavor. Coconut water is excellent for preventing muscle cramps due to its potassium content. Fresh fruit and veggie juices are fine but watch the natural sugars. Grab a sparkling water with citrus instead of soda to avoid unnecessary calories and sugar.
2. Protect your skin
Pregnancy can cause an increase in skin pigmentation. Wear sunscreen with high SPF to protect your skin from harmful UV rays. Sunlight doesn't affect your unborn baby directly, but it's still important to use broad-spectrum sunscreen. Wide-brimmed hats and sunglasses also offer additional protection. Try to stay out of the direct sun, especially during the hottest part of the day and get used to checking the UV index before going out.
UV index action
- Zero to two: You can safely enjoy being outside.
- Three to seven: Seek shade during midday hours. Wear a shirt, sunscreen and a hat.
- Eight and above: Avoid being outside during midday hours. Seek shade. Wear a shirt, sunscreen and hat.
3. Dress comfortably
Wear loose-fitting, breathable clothing to stay cool and comfortable. Anything lightweight, soft and breathable, e.g., linen, cotton, rayon, bamboo etc. Clothing with SPF protection is also available.
4. Enjoy indoor activities
Summer is a good time to enjoy activities inside like shopping at the mall or going to a movie theater. When you are home, use fans or air conditioning to keep your space cool.
5. Exercise safely
Exercise during pregnancy is both safe and encouraged except for high-risk activities such as contact sports, skydiving, skiing, etc. Try doing:
- Low-impact exercises (such as swimming or walking)
- Strength training
- Core exercises
Pregnant women are more likely to get heat exhaustion or stroke, or other heat-related illnesses. Avoid overexertion and take regular breaks. Steer clear of any activities that raise your core body temperature, such as hot yoga, hot tubs and saunas. Always remember to warm up before and stretch after.
6. Reduce swelling
Pregnant women are more prone to swelling in the summer heat. Elevate your legs whenever possible.
7. Eat a balanced diet
A balanced diet is always important. Make sure you consume a variety of fruits, vegetables, lean proteins and whole grains to provide essential nutrients for you and your baby. A refreshing smoothie is a good option to try, especially in the heat.
8. Connect with family and friends
Summer can be a wonderful time to connect with family and friends. Make some happy memories. Remember, maintaining a good social support system is valuable for expectant mothers.
At HonorHealth, experience peace of mind and expert guidance throughout your pregnancy journey with our team of dedicated obstetricians. From personalized prenatal care to attentive support during your delivery, our expert providers prioritize your health and well-being every step of the way.
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