Here are 10 ways to manage the heat while carrying your little one:

1. Wear Lightweight Clothing

When pregnant, your body temperature naturally increases due to hormonal changes, and heavy, restrictive clothing can trap heat and moisture. 

Lightweight, breathable fabrics like cotton or linen allow air to circulate more freely, helping to keep the body cool and reducing the risk of heat-related issues like dehydration or heat exhaustion. Loose-fitting and light-coloured clothing are essential to stay cool to allow air circulation and wick away sweat.

2. Staying Hydrated

In hot weather, the risk of dehydration rises, which can lead to complications such as overheating, dizziness, and nausea. Drinking enough water helps regulate body temperature, reduce swelling, and prevent common pregnancy issues like urinary tract infections and constipation.

Aim for at least 8-10 glasses of water a day, and carry a reusable water bottle with you to remind yourself to stay hydrated. You can enjoy ice-cold drinks, such as fruit-infused water, iced herbal teas, or smoothies, to stay cool and hydrated.

3. Keep Your Skin Cool

Taking a cold bath helps regulate body temperature, providing immediate relief from the heat. A quick rinse can also help you feel refreshed, and promotes better circulation. 

You can also place a cool, damp cloth on your forehead, back of the neck, or wrists to help cool down quickly when in the overbearing heat.

4. Avoid Peak Heat

The added strain on the cardiovascular system during pregnancy makes it harder to cool down. Staying indoors or in shaded areas during peak hours (between 10 a.m. and 4 p.m.) when the sun is at its strongest is best to avoid direct sun exposure.

Planning activities for early in the morning or late in the evening is recommended to stay as cool as possible.

5. Rest and Relax

By taking breaks from the heat and focusing on rest, you can better manage your energy levels, prevent overheating, and ensure you are providing the best environment for your baby’s growth and development.

Listen to your body and don’t overexert yourself.

6. Eat Light Meals

When the body is hot, it requires a lot of energy to regulate your temperature, this is even more strained when you are pregnant. Heavy, hot meals require even more energy to digest.

Lighter meals, such as salads, fruits, and lean proteins, are easier on the digestive system and help to prevent feelings of bloating and discomfort. Additionally, lighter meals are often more hydrating. 

7. Avoid Caffeine 

Whilst expecting you should be mindful of your caffeine intake, especially in the heat, as it can exacerbate dehydration. Drinking caffeinated drinks such as coffee, energy drinks and sodas can contribute to increased heart rate and can affect sleep patterns. 

Caffeine is a diuretic, which means it can cause the body to lose fluids more rapidly, potentially leading to dehydration—a concern that’s particularly important during hot weather when the body is already working hard to stay cool.

8. Exercise Smartly

Opt for indoor, air-conditioned workouts in places such as the gym and a fitness or leisure centre. These spaces often offer a variety of exercise options, from low-impact aerobics to strength training, allowing pregnant women to stay active while avoiding the heat’s adverse effects.

Consider swimming, which is both cooling and gentle on the body. Swimming is a great low-impact exercise that supports the body and reduces strain on the joints. The buoyancy of the water alleviates pressure and helps maintain comfort for pregnant bellies.

Avoid strenuous exercise in the heat, and always stop if you feel dizzy, nauseous, or overheated.

9. Elevate Your Feet

Elevating the feet is a simple yet effective way to stay cool and comfortable during the heat of summer. As pregnancy can lead to increased swelling and fluid retention, especially in hot weather, propping up the feet helps reduce swelling and encourages better blood flow- which can make the body feel cooler overall.

Ensure you take regular breaks to elevate your feet, particularly after standing or walking for extended period.

10. Use Cooling Aids

Portable fans, whether handheld or battery-operated, are a great way to create a  breeze wherever you go, helping to lower your body temperature and make you feel more comfortable. They are especially useful when you’re outdoors or in places without air conditioning.

Other aids such as cooling hats, which are designed with built-in cooling elements or can be soaked in water, can be a convenient way to shield the head from the sun while keeping it cool. 

Watch for signs of overheating- If you experience dizziness, headache, rapid heartbeat, or excessive sweating, cool down immediately and drink water. If symptoms persist, seek medical attention.

Always check with your healthcare provider before making any significant changes to your routine or if you have concerns about managing the heat.