During pregnancy, one of your immediate concerns is going to be how to stay cool in the warm summer weather. Pregnancy and warm weather together can be uncomfortable, and a little miserable. These tips can help you learn how to keep cool during pregnancy.
Drinking lots of water will help prevent you from becoming dehydrated. This is just a good tip for every time in your life, but it becomes more important during pregnancy. A quick guideline to know if you’re getting enough water is the colour of your urine. It should be pale and clear. If it’s a darker colour, you aren’t getting enough water.
Remember, that you’re going to sweat more in warmer weather, so you’ll probably need to up your water intake to make up for what you’re losing. Keep a bottle of water nearby at all times and sip it often. You should also keep some water nearby during the night as well.
Cool, loose-fitting clothing is another great way to stay cool during the warmer months. Light coloured, loose clothes will let air circulate near the skin, which helps keep your body cool. You should try to avoid synthetic materials, and instead look for lightweight, natural fabrics, as they tend to be better at absorbing dampness from your body.
If you’re heading out during the heat, remember you’ll need a sunhat, sunglasses, and a sunscreen with a high SPF. Try to find one that offers protection from UVB and UVA rays. You’ll also need to remember to top up the sunscreen as needed. Another tip is to take a spray bottle of water with you and spritz yourself when you’re feeling too warm.
During the night, again, light-coloured, loose-fitting clothing made from natural fabrics are what you’ll want to wear. If possible, and it’s safe to do so, leave the window open a little, and keep the bedding to a minimum.
If it’s really warm, just skip exercising for a couple of days until it cools down again. You should think about adjusting your exercise routine so that you aren’t over-exerting yourself. Minimise what you do, and how you do it. Perhaps skip the run and have a gentle walk instead.
Try to avoid exercising between 11AM and 3PM, as this is when the sun tends to be at its hottest. Always remember to bring a bottle of water with you even if you are doing some gentle walking.
As well as staying inside between 11AM and 3PM, you should also try to avoid being outside for long periods of time. If you’re sitting outside, look for a shady spot to sit, and try to avoid direct sunlight. Always make sure that you have sun protection and water.
If you do feel faint, or a little bit ill, find a spot in the shade to sit, or lie down. Drink a lot of water, but drink in small, slow sips. If the feeling continues, you should seek medical advice.
You need to avoid doing too much in the heat. Being pregnant is tiring, but in the heat, it can be worse. There’s very little that needs to be done immediately, and most chores can wait until a cooler day. Take breaks often, and sit down. Try not to stand for long periods of time to help keep cool during pregnancy. Make sure you have comfortable, supportive footwear.
Try to spend an hour a day lying with your feet higher than your heart. You could also try some gentle movement exercises, as some women report that these can help reduce ankle swelling and discomfort.
If you feel concerned during your pregnancy, or you feel that the heat is making you feel sick, you should contact your midwife, or GP.