Dealing with extreme heat can be difficult at the best of times, but even more so when carrying extra baby weight whilst pregnant. During pregnancy, the body’s metabolism is also increased, meaning a rise in body temperature. Mothers-to-be therefore feel the heat more so than usual.
It is important to avoid overheating during pregnancy, as this can be dangerous for both mother and baby. Here are some easy ways to stay cool and be sensible during the summer sunshine.
Stay Out of the Heat While Pregnant
It is important to keep cool by avoiding areas that are too hot. However, during a heat wave it can seem like the heat is inescapable. Remember these tips:
- Stay indoors during the hottest part of the day; usually between 10am and 3pm
- Keep cool with air conditioning or electric fans
- Keep a spray bottle of water in the fridge to refresh your skin
- Try to only go out during the cooler parts of the day, such as early morning and late evening
Pregnancy Activity During the Heat
Strenuous activity should be kept to a minimum whilst pregnant, especially when it is very hot. Overexertion and overheating can lead to a number of problems ranging from fainting and heatstroke to triggering a serious fall.
- Carry out household chores during the cooler early mornings or late evenings
- Move around slowly and avoid rushing about
- Avoid movements that can lead to light-headedness, such as repetitive bending down or rushing up and down stairs
- Keep feet raised when sitting down to avoid swollen ankles
- Sit in the coolest room in the house and try to sit where there is a breeze
- If feeling faint, sit down with legs raised and get plenty of rest
Pregnancy Exercises During a Heat Wave
Although strenuous activity should be avoided, it is important to still get enough exercise to maintain health and fitness levels. Aim for the following during very hot days:
- Swimming is an excellent activity for both pregnancy and coping with heat, as the water supports the pregnant body and cools at the same time
- Take a gentle walk at the coolest time of the day, either early morning or late evening
- Keep hydrated – drink plenty of water during all activities
Eat and Drink Well to Combat Heat Exhaustion
Although extreme heat can trigger appetite loss, it is vital to eat enough food during the day to maintain a healthy pregnancy.
- Eat little and often
- Drink plenty of water – more than usual to combat dehydration, and before feeling thirsty
- Eat cooling foods that contain plenty of fluid, such as strawberries, celery, watermelon and cucumber
- Avoid hot drinks and eat salads and cold meat rather than a hot meal
Other Ways to Keep Cool in Pregnancy
There are plenty of other ways to cool off during pregnancy.
- Fill a paddling pool and sit in it in a shady part of the garden
- Keep moisturiser, toner and other beauty products in the fridge to cool the skin
- Take a cool shower or lukewarm bath
- Invest in a handheld fan for travel
- Wear loose, cool cotton clothing in light colours
- Tie hair back in a ponytail or clip it up
Being Sun Safe in Pregnancy
Finally, it is vitally important to remember sun safety during pregnancy, especially during very hot periods or when on holiday.
- Use an SPF cream all over the body, with a minimum of SPF15. There are natural and organic sun creams available for those worried about putting chemicals into their body
- Cover up during the hottest part of the day, or seek shade
- Keep cool in the water, but remember to reapply sun cream
- Wear a sun hat and sunglasses to avoid sunstroke
- Use after sun lotion at the end of the day. It is not just for burnt skin; it will soothe and restore skin from the drying effects of the sun. Keeping it in the fridge will make an even cooler treat!
By taking it easy and applying simple, sensible measures, pregnant women can keep discomfort during hot periods to a minimum.
Related Articles on Pregnancy
Readers may also find Coping with a Cold in Pregnancy and Healthy Eating in Pregnancy useful.
Sources:
Hughes, Pattie. “Dealing with the Heat”. Families.com, 2006
Various. "The Pregnancy Book" (NHS). Crown Copyright, 2007
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