How to Survive the Summer Heat while Pregnant
Photo by: pexels-italo-crespi
It’s been a scorching summer and 100 degrees is already the ‘norm’ in many cities.
Being pregnant in the summer is hard for many, and it can even be dangerous. Humidity and hot temperatures can cause a number of unhealthy effects for both you and your baby. With those increased temperatures come increased risks.
DEHYDRATION AND SUMMER HEAT
During pregnancy, your core body temperature increases a bit above normal. So it won’t take too much heat or humidity to make you uncomfortable. You can quickly begin to experience heat exhaustion when temperatures rise.
Symptoms to look out for that are linked to heat exhaustion include:
Dizziness
Nausea
Cramps
Difficulty breathing
These are also signs of dehydration, which can be caused by overexposure to heat. Dehydration is very dangerous to you and your unborn baby. Dehydration, along with an increased body temperature, can decrease amniotic fluid levels. This fluid helps your baby to move around freely in the womb. Reduced amniotic levels in the early stages of pregnancy can result in preterm labor, miscarriage, birth defects, and kidney and liver function issues.
Left unchecked heat exhaustion during pregnancy can lead to heat stroke, which is a lot more dangerous. Heat stroke can result in damage to your heart, kidneys, brain and muscles. If your temperature goes above 102F, you put your fetus at risk for cleft palate and improper fetal growth.
HOW TO STAY COOL
Stay Hydrated
Try to drink 3 to 4 liters of fluid per day. Choose water first, but you can also include sports drinks and fruit juices as well. Don’t wait until you are feeling thirsty to start drinking. Keep a bottle of water with you at all times, this will encourage you to drink more.
Stay Cool
Literally - stay cool. Stay inside as much as possible, especially during the hotter parts of the day. Keep a fan or AC unit running when you can.
Simple Wardrobe
Choose clothing made from fabrics such as cotton, and choose lighter colors that will not attract or keep heat on your body. To manage the heat choose a summer pregnancy wardrobe. Cute sundresses and loose loungewear are all the rave for summer. There is not even a need to purchase specialty maternity clothes. Depending on how you gain weight while pregnant, you could purchase some regular clothing by simply sizing up. When purchasing clothes, keep in mind nursing, so you can wear these after the baby arrives too.
Those flowing frocks also make it easier for you to feel the breeze and combat the heat.
Indulge in lots of summer fruits
Summer produce includes watermelon, a variety of berries, cherries, nectarines and more. You will also find peppers, eggplant, greens, tomatoes, corn and more in abundance. These foods will add to your entire fluid intake and will help to quell that sweet tooth you’ve been having.
Pool, Lake, Beach Fun
Are you close to a pool, lake or beach? Swimming is a great way to remain active during pregnancy, while not putting added pressure on your joints and bones. It’s also a great way to beat the heat. PS. The kiddie pool is fine too. If you have other kids, it's great to spend some time with them one on one before the baby comes.
If you Work
Seek out your office wellness room - if they have one. Lie down for 30 minutes each day during your lunch break or right after you get home.
Breathing and lots of it
Breathing is very important to the cooling process. When we breathe, we let off heat, and a good breathing pattern can help you cool down. Some people may breathe too slowly, while others may breathe too rapidly. If you don’t have problems with breathing triggered by asthma or allergies, you can learn some breathing exercises that can help cool you down.
Pranayama is a technique, which helps by creating coolness from within. Pranayama literally translates to life force control, which in regular terms is control of the breath.
If you find yourself getting too hot, take the time to notice your breathing. Are you breathing rapidly and taking shallower breaths? Rein in your breathing with slower, deeper breaths to help your body expel heat. Combined with the above steps, you will cool down faster and reduce the risk to yourself and to your baby.
If you find your symptoms persisting after following all the above tips, be sure to contact your preferred obstetric care provider or midwife.
SUNBURN
When pregnant, you should limit your time in the sun and always wear sunscreen. Try a minimum of SPF 30 to provide adequate protection from the rays of the sun. Try to stay out of the sun between the hours of 10 and 4, where the sun is at its most dangerous.
While sweating can be uncomfortable and unwanted, it does help to lower your temperature. If you find yourself outside in the heat and you are not sweating, you should head inside to enjoy a cool drink and to put those feet up.
SWOLLEN LEGS
Swollen legs are a common pregnancy symptom in the second half of pregnancy, but this symptom can come on earlier and come on worse due to increases in temperature.
If you find yourself suffering from swollen legs due to high temperatures, there are a couple things you can do to alleviate this issue.
Try to lie down for at least 30 minutes during your lunch hour, or when you just get back home from work or running errands. You will also want to elevate your legs at night by placing a blanket or towel under your knees and your ankles as well.
Be sure to wear comfortable shoes, you may need to get a pair half to a size larger to accommodate your swelling feet, especially if you work all day long and won’t have a chance to elevate your legs.
Reduce your salt intake.
Wear compression socks or leggings.
The summer months can be a hard time to be pregnant. It is important to pay attention to your body’s signals. Both you and your baby can make it through the summer safely if you take the right precautions and take the necessary action if you do experience symptoms of heat exhaustion. Many women just like you safely maneuver pregnancy during the summer months, and you can too.
The key takeaways are to stay hydrated and stay cool.
Being outside can do wonders for your body and mind. But when you are pregnant in the summer, you have to be careful of the heat. You can still enjoy the summer months just remember to stay hydrated and wear sunscreen, and always always get out of the sun if you start feeling dizzy, sleepy or otherwise overwhelmed by the heat.
Information provided in our blogs should not be used as a substitute for medical care or consultation.