Discover practical, doctor-approved tips to beat the heat and stay cool, comfortable and confident all season long!
Maintaining Hydration
Staying hydrated is one of the most important things you can do during pregnancy, especially in summer. Scorching temperatures can zap your fluids, leaving you feeling tired or dizzy. It's easy to stay on top of your hydration with a few smart habits:- Drink plenty of water: Aim for at least 8 to 12 cups of water every day to support your increased fluid needs during pregnancy. Summer heat can make you lose fluids faster, so sip water regularly to prevent dehydration.
- Carry a reusable water bottle: Keep a BPA-free water bottle with you to encourage consistent sipping.
- Avoid sugary or caffeinated drinks: Skip sodas, energy drinks, or excessive coffee, as they can dehydrate you and may not be ideal for pregnancy.
- Set hydration reminders: Use phone alarms or apps to remind you to drink water every hour. This helps if you’re busy and might forget to stay hydrated.
- Watch for dehydration signs: Be alert for symptoms like dark urine, dizziness, or dry mouth. If these occur, rest, drink water, and contact your doctor if symptoms persist.
Best Drinks to Keep You Hydrated
- Water: It is the top choice when it comes to staying hydrated. Plain water is safe, calorie-free, and essential for meeting your daily fluid needs. Add a slice of lemon or cucumber for a refreshing taste.
- Herbal teas: Opt for pregnancy-safe herbal teas like peppermint or chamomile. Have them iced or lukewarm. They provide hydration and can help with nausea.
- Coconut water: Rich in electrolytes like potassium, coconut water is great for replenishing fluids lost in summer heat. Choose unsweetened versions and drink in moderation due to their natural sugars.
- Homemade smoothies: Blend water-rich fruits like berries or melon with milk for a hydrating, nutrient-packed drink.
- Fruit juice: Drink fruit juices that are made entirely from natural fruit, without any added sugars or artificial ingredients. Freshly squeezed orange or apple juice helps keep you hydrated while providing essential vitamins.
- Oral rehydration solution (ORS): It is a safe and effective hydration drink for pregnant women, especially during summer. It helps if you're at risk of dehydration due to high temperatures, vomiting, or diarrhoea. ORS contains electrolytes like sodium and potassium to quickly restore fluid levels. Use a pharmacy-bought ORS packet and mix it with 1 litre of clean water, and sip small amounts frequently.
Managing Body Temperature
During pregnancy, your body temperature is already slightly higher than normal. So when the weather gets hot, it can feel even more intense. It's best to stay indoors if the heat index is in the 90s. The heat index represents how hot it actually feels to the human body. It combines actual air temperature with humidity levels, as high humidity limits the body’s ability to cool itself through sweating.Here are some easy ways to manage your body temperature during this hot weather:
- Spend time in air-conditioned spaces during the hottest parts of the day to keep your body cool and reduce strain.
- Apply a damp cloth to your forehead, wrists, or neck, or soak your feet in cool water to quickly reduce body heat. Portable fans or handheld misters can also provide instant relief.
- Swimming is a great way to manage body temperature during pregnancy in summer. It keeps you cool while providing gentle, low-impact exercise.
- Wear loose-fitting, lightweight clothes made of natural fabrics like linen or cotton to allow air circulation and help your body stay cool. Avoid tight or synthetic materials that trap heat.
- Limit outdoor activities between 10 a.m. and 4 p.m. when temperatures are highest. If you need to be outside for errands, try to schedule them in the early morning or evening when it’s cooler to reduce sun exposure.
Why Sunscreen Protection is a Must
Protecting your skin from the sun is crucial during the hot summer months. This is why sunscreen should be a part of your daily routine.- Choose broad-spectrum sunscreen: Select a sunscreen labelled broad-spectrum with at least SPF 30 to protect against both UVA and UVB rays. It will help prevent sunburn and reduce the risk of melasma, a common pregnancy-related skin condition.
- Pregnancy-safe ingredients: Mineral sunscreens with physical blockers like zinc oxide or titanium dioxide are regarded as safe during pregnancy. Do a patch test and check with your doctor to make sure the sunscreen is right for you.
- Apply generously: Apply 4 to 6 pumps of sunscreen to the skin 20 minutes before going outside. Reapply every two hours to maintain protection.
- Cover all exposed areas: Focus on areas like your face, neck, arms, and legs, as pregnancy hormones make your skin more sensitive to sun damage. Don’t forget areas like your ears and the tops of your feet.
Nutrition Tips
If you’re pregnant, taking a proper diet is just as important as staying hydrated during summer. The heat can affect your appetite, so follow these tips to ensure proper nutrition.- Eat seasonal, water-rich fruits and vegetables. Add hydrating produce like watermelon, cucumbers, strawberries, and leafy greens into your meals. These provide essential vitamins, minerals, and water to keep you hydrated and support your baby’s development. Peaches, plums, lemons, kiwi, and guava are rich in Vitamin C. They help with iron absorption and boost your immune system.
- Opt for lighter, smaller meals throughout the day to manage nausea, heartburn, or bloating, which can worsen in summer. This helps maintain energy and stabilises blood sugar levels.
- Include pregnancy-safe protein sources, such as chicken, low-mercury fish, eggs, or legumes, in your diet. These support tissue growth and satisfy hunger without making you feel too full.
- Reduce greasy or fried foods that can slow digestion and make you feel sluggish in this season.
- Make refreshing snacks like fruit chaats with watermelon, pomegranate, grapes and a sprinkle of chaat masala. You can also blend a smoothie with spinach, mango, and yoghurt. Make sure all ingredients are fresh and properly washed.
Exercise and Activity
Before you start or continue any exercise routine, check with your healthcare professional first. If it’s too hot outside, try exercising indoors or choose early morning or evening when the weather is cooler.Low-impact exercises like swimming, gentle walking, or prenatal yoga can be great options for physical activity during pregnancy.
Managing Swelling and Discomfort
During pregnancy, the scorching weather can make swelling and discomfort feel more intense, especially in your feet and ankles. Your body naturally retains more fluid to support your growing baby, and summers can worsen this. This leads to puffiness and heaviness.But there are effective ways to manage these challenges:
- Raise your legs above heart level for 15 to 20 minutes several times a day to reduce swelling in your feet and ankles. Use pillows or a footrest for comfort.
- Avoid standing or sitting for long periods. Change positions frequently and take short walks to promote blood flow.
- Contact your healthcare professional if swelling is sudden, severe, or accompanied by symptoms like headaches or vision changes. These symptoms could indicate serious conditions like preeclampsia.
Heat and humidity can also lead to swelling in your fingers and toes during pregnancy, so it is wise to remove any rings or jewellery that might become uncomfortable. As your body changes, staying comfortable should be your priority.
Choosing Comfortable Footwear
Wearing the right footwear becomes especially important in summer, as humidity makes swelling worse. Supportive shoes can also reduce the risk of falls, which is important when you are expecting.When choosing shoes for summer, look for flats or low-heeled sandals that offer good support for your feet and ankles. Avoid high heels or footwear with narrow or pointed toes, as they can add to your discomfort.
Warning Signs of Heat Exhaustion and Heatstroke
Heat exhaustion and heatstroke are serious risks during summer. Contact your doctor if you experience any of the symptoms listed below:- Excessive sweating
- Cool and moist skin, accompanied by goosebumps
- Dizziness
- Lightheadedness
- Faintness
- Rapid heartbeat
- Muscle cramps
- Nausea or vomiting
- Headache
FAQs on Your Guide to a Healthy Summer Pregnancy
- How much water should I drink during pregnancy in summer?
Drink at least 8 to 12 cups of water daily to stay hydrated. Humidity and high temperatures can cause you to lose fluids faster, so be sure to sip water consistently throughout the day. - What types of exercise are safe during pregnancy in the summer?
Exercises like swimming, walking, and prenatal yoga are great choices. Always check with your healthcare professional before starting any new routine.
