How to Handle Pregnancy in the Summer Months

5 July 2025

Pregnancy is a beautiful journey, but let’s be real—it’s not always a walk in the park, especially when you’re dealing with the scorching summer heat. Swollen feet, relentless nausea, and feeling like a human furnace? Yep, we get it! The summer months can crank up all the pregnancy discomforts, making it feel like you're carrying the sun inside you.

But don’t worry, mama-to-be—we’ve got you covered. With the right tips, tricks, and mindset, you can stay cool, comfortable, and actually enjoy your summer pregnancy. Ready? Let’s dive into it!

1. Stay Hydrated—Your New Best Friend

If there’s one thing you absolutely cannot skip during a summer pregnancy, it's water, water, and more water! Dehydration can hit faster than you think, and when you’re pregnant, you need even more fluids to support both you and your baby.

How Much Water Should You Drink?

At least 8-12 cups a day, but more if you're sweating. If plain water isn’t your thing, infuse it with lemon, mint, or berries for a refreshing twist.

Signs of Dehydration to Watch For

- Dizziness or lightheadedness
- Dark yellow urine (aim for pale yellow!)
- Feeling overly tired or sluggish
- Dry mouth or headaches

Keep a water bottle with you at all times. Trust me, your body (and your baby) will thank you!

2. Dress Light and Breathable

When you’re pregnant, your body temperature is already higher, and summer heat just makes things worse. The best way to stay cool? Choose the right clothes!

What Should You Wear?

✅ Loose, flowy dresses and skirts
✅ Lightweight, breathable fabrics like cotton and linen
✅ Light colors (darker colors absorb heat!)
✅ Comfortable, flat sandals to prevent swollen feet

Avoid tight, synthetic fabrics that trap heat and make you sweat. Think of your wardrobe as your summer survival kit—comfort is key!

3. Keep Those Swollen Feet in Check

Swollen feet and ankles are a common pregnancy woe, and the heat just makes it worse. By the end of the day, it can feel like you’ve swapped your feet for balloons!

How to Reduce Swelling

- Elevate your feet whenever possible
- Wear supportive footwear (ditch the heels!)
- Soak your feet in cool water
- Stay active with gentle stretching and short walks
- Limit salty foods, which can cause water retention

A good foot massage (hello, partner!) can also work wonders. Pamper those tired feet—you deserve it!

4. Plan Outdoor Time Wisely

Love the sun but hate feeling like you’re melting? The trick is to be smart about your outdoor time.

Best Times to Be Outside

☀️ Early mornings (before 10 AM)
☀️ Late afternoons or evenings (after 4 PM)

Avoid the midday sun when temperatures are at their peak. If you must be outside, seek shade, wear a wide-brimmed hat, and slather on sunscreen (pregnancy can make your skin more sensitive!).

5. Eat Cooling and Nutritious Foods

Your diet plays a big role in how you feel during pregnancy, especially in the summer. Heavy, greasy meals can make you feel sluggish, while light and refreshing foods can keep you energized.

Best Foods for a Summer Pregnancy

🥒 Water-rich foods like cucumber, watermelon, and oranges
🥗 Leafy greens for essential vitamins and minerals
🍦 Homemade fruit popsicles for a sweet, healthy treat
🥑 Healthy fats like avocado to support baby’s development
🍓 Berries packed with antioxidants and hydration

Avoid overly salty, fried, or processed foods that can lead to bloating and discomfort. Instead, embrace a mix of fresh, nutrient-packed meals!

6. Cool Down with Water Activities

Feeling like the heat is just too much? Water is your best friend in the summer!

Why Water Activities Are Great for Pregnant Women

🏊 Swimming: A total-body workout that relieves back pain and swelling
🚿 Cool showers: Instantly lower your body temperature
💦 Foot soaks: Perfect for tired, swollen feet

Even if you’re not a fan of swimming, just dipping your feet in water can provide instant relief. Plus, floating in a pool can take the weight off your body—talk about pregnancy bliss!

7. Prioritize Rest and Sleep

Sleeping during summer pregnancy can feel like an extreme sport. Between the heat and pregnancy discomfort, getting a good night’s rest can be tricky.

Tips for Better Sleep During Summer Pregnancy

🧊 Use a fan or air conditioner to keep your room cool
🌬️ Sleep with breathable cotton sheets
💦 Cool down with a damp washcloth before bed
🛌 Invest in a pregnancy pillow for added comfort

If napping helps you recharge, go for it! Pregnancy fatigue is real, and your body needs all the rest it can get.

8. Listen to Your Body—And Take It Easy!

Your body is working overtime growing a tiny human, so don’t push yourself too hard. If you feel dizzy, overheated, or exhausted, STOP and rest.

Signs You Need to Slow Down

- Feeling faint or dizzy
- Overheating or excessive sweating
- Shortness of breath
- Swelling that doesn’t go away

It’s okay to take things slow. Ask for help when needed, and don’t feel guilty about putting your feet up and relaxing.

9. Stay Social But Set Boundaries

Summer is full of BBQs, picnics, and outdoor gatherings. Of course, you want to enjoy social time, but don’t overcommit.

How to Balance Socializing and Self-Care

🌿 Choose events in the evening when it’s cooler
🧊 Bring your own cooling essentials (water, hat, fan)
🪑 Find a comfortable spot to sit—standing for long can be exhausting
🚻 Know where the bathrooms are (because, hello, frequent peeing!)

Give yourself permission to skip events if you’re not feeling up to it. Your well-being comes first!

10. Embrace the Journey—One Cool Day at a Time

Pregnancy in the summer isn’t always easy, but with a few smart choices, you can stay cool, comfortable, and happy. So sip on that refreshing drink, put your feet up, and enjoy every kick and flutter from your little one. Remember, this too shall pass, and soon, you’ll be holding your sweet bundle of joy!

Final Thought

Take care of yourself, listen to your body, and don’t be afraid to put your comfort first. After all, growing a human is hard work, and you deserve all the love and care in the world!