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Beat the Heat: 10 Tips for Surviving a Summer Pregnancy

It's summertime, and that means hot weather, beaches, braais - and pregnancies! If you're pregnant and trying to beat the heat, you're in luck. We've put together a list of 10 tips to help you survive a summer pregnancy. From staying hydrated to wearing light clothing, we have everything you need to beat the summer heat. 

Summer pregnancy tips

Summer Pregnancy Tips

1. Stay hydrated, and drink plenty of water: Summer heat means you'll need to up your water intake even more. Try to drink at least 8-10 glasses of water per day, and don't forget to include sports drinks or electrolyte-rich cool drinks as well.

Glasses of water

2. Wear light clothing: Summertime is all about comfort, so make sure you dress in lightweight, breathable fabrics. Here are some of our favourite lightweight summer clothes to keep you as cool as possible.

White maternity dress

3. Take frequent breaks: Summer is a busy time of year, but don't forget to take regular breaks to rest and cool down. Step inside an air-conditioned building every couple of hours and give yourself some much-needed R&R. Why not watch a movie, it's a great way to relax in air conditioning not to mention you'll be watching a lot of cartoons in the next coming years.

Resting in bed

4. Avoid direct sunlight: The sun's rays can be especially harsh during summer months, so try to stay out of direct sunlight as much as possible. Did you know pregnant skin is more prone to burning and blotching? That’s why it’s more important than ever to load up on your SPF and try to avoid being out too long in direct sunlight. If you must go outside, wear a wide-brimmed hat, and sunglasses and use sunscreen with an SPF rating of at least 30+. 


5. Manage your activity levels: Summertime means lots of outdoor activities, but be sure to take it easy if you're pregnant. Avoid strenuous exercise and instead opt for relaxing activities such as swimming, walking or picnics.

Legs in water

6. Use cooling items: If you're feeling overheated, use a cool facecloth, icepack, cold packs or even a fan to help lower your body temperature.

Cooling fan

7. Eat light meals: Summertime isn't the best time for heavy meals – they just make you feel hotter! Try eating lighter foods such as fruits, salads and smoothies during the summer months instead. Smoothies are always a great option! They’re nutritious, tasty, and easy to prepare, and the chilly liquid is perfect on a warm day.

Smoothie bowl

8. Air-conditioning is your friend: Summer heat means air conditioning can be a real lifesaver! Whenever possible, try to move your activities indoors and enjoy the chill of air-conditioning. 

Reading a book on the couch

9. Avoid overheated environments: Summertime means lots of people, and that can mean lots of heat. Try to stay away from crowded places such as public transportation or indoor malls when possible.

Peace and relaxation

10. Get plenty of rest: Summer can be a busy time, but don't forget to get some shut-eye! Sleep is essential for both you and your baby so try to grab 7-8 hours each night if you can. Make sure you kick your feet up, your legs are already at risk of becoming extremely swollen and uncomfortable when you're pregnant, but it gets worse in the summer. We suggest you spend some time daily with your feet above your heat to reduce swelling.

Feet up in the air

Bonus Tip!

Get up earlier: The heat is always most intense at midday, so getting up early gives you cooler hours to run errands or work out. Save those hot midday hours for a nice nap in the AC or in front of a fan.

Resting on day bed

Body Temperature During Summer Pregnancy

It’s normal for your body temperature to rise slightly during the summer months. While this is nothing to worry about, it’s important to be aware of the signs and symptoms of a fever or heat exhaustion. If you experience dizziness, nausea, chills or any other concerning symptoms, call your doctor right away.
By following these simple tips above, you're one step closer to surviving a summer pregnancy. With a little extra planning and preparation, you can enjoy those hot summer days with less stress and more energy. So get out there and have some fun! 
Summer pregnancy doesn't have to be stressful – just make sure you stay cool and hydrated. Good luck! 

And breathe