12 Pregnancy Summer Tips
Pregnancy can be challenging, especially during the summer months when the temperature rises, and the humidity is high. A rise in body temperature may cause headache, fatigue, false labour pains and dehydration.
A pregnant woman is more vulnerable to heat exhaustion or heat stroke sooner than a nonpregnant person. It happens as the body must work harder to cool down both the mother’s body and also of the unborn baby.
Here are a few useful and easy tips to help you have a safe and healthy pregnancy in the hot summer months.
Stay hydrated
Drinking enough water is essential during pregnancy, but it becomes even more important during hot weather. Dehydration can cause dizziness, headaches, and nausea, which can harm the fetus and the mother. So expectant mothers should drink at least 8-10 glasses of water in 24 hours to keep themselves hydrated.
Dress appropriately
Wearing the right clothes can help you stay cool during the summer months. Always choose lightweight and breathable fabrics such as cotton or linen that can wick away sweat and allow air to circulate freely. Avoid wearing black coloured clothes and prefer to wear loose-fitting clothes that don't cling to your body and make you feel comfortable.
Use sunscreen
During pregnancy, your skin is more sensitive, making it easier to get sunburned. In addition, sunburn can lead to dehydration and also tan, so applying sunscreen to protect the skin from the sun's harmful rays is essential. Use a broad-spectrum sunscreen lotion with a sun protective factor (SPF) minimum of 30, and reapply it every two hours.
Stay indoors at least during the hottest part of the day
The hottest part of the sunny day is typically between 11 am and 3 pm. During these hours, it is better to stay indoors or in a shaded area to avoid exposure to direct sunlight. If you must go out, wear sunglasses and a hat to protect your eyes and face from the sun.
Take cool showers frequently
Taking a cool shower at least two times a day can help lower your body temperature and make you feel more comfortable. You can also take a small dip in a pool or run through a sprinkler to cool off.
Moisturise skin regularly
Your skin also needs to be hydrated adequately like your body. So always moisturise your skin with a suitable skin moisturiser or with cold-pressed coconut oil.
Use fans or air conditioners
Using an air conditioner or fan can help you stay cool during summer. Set the temperature in the air conditioner to a comfortable level, and make sure the fan or air conditioner is clean and in good working condition.
Elevate your feet
Swollen ankles and feet are commonly observed in women during pregnancy, and the hot weather can make it worse. Elevating your feet can improve blood circulation, and help reduce swelling. For example, you can prop your feet up on a pillow or footstool while sitting or lying down.
Eat light meals
Eating heavy meals during pregnancy can make you feel sluggish and uncomfortable, especially during hot weather. Instead, opt for light meals and cold foods that are easy to digest, such as salads, fruits, and vegetables. These foods can also help you stay hydrated and provide the required nutrients for your growing baby.
Avoid Caffeine and Alcohol
Caffeine and alcohol can quickly dehydrate your body and make you feel worse in hot weather, as these drinks can increase water excretion through urine. So avoid these drinks and opt for water, coconut water, or fresh fruit juices instead.
Listen to Your Body
If you are feeling tired and exhausted due to the hot and humid climate then it's essential to listen to your body and take breaks when you need them. For example, if you feel tired, take a rest and drink some water. If you feel lightheaded or dizzy, lie down and elevate your feet.
Adjust your exercise routine
As it is important for a pregnant woman to exercise regularly, exercising after sunset or early morning times is recommended to avoid heat exhaustion. If you can't plan a workout around the sun, consider walking around your local mall where it's air-conditioned or going to a fitness center so you can exercise safely inside.
In conclusion, being pregnant in summer shouldn't be miserable. Follow the above summer tips to stay fresh and cool during pregnancy.
