Summer and pregnancy can be a tricky combination.
Your body temperature is already higher than usual. Add warm weather and it can start to feel like a lot. The good news? A few simple adjustments make a real difference.
Here's what actually helps.
Stay hydrated
This one sounds obvious, but it's easy to underestimate how much extra water you need when you're pregnant. Your body is working hard, and warm weather increases fluid loss through sweat.
Keep a water bottle with you at all times. If plain water feels boring, add a slice of lemon or cucumber. Herbal teas (cooled down) and water-rich fruits like watermelon and cucumber count too.
A good rule: if you're feeling thirsty, you're already a little dehydrated. Sip throughout the day rather than waiting until you need it.
Wear loose, breathable fabrics
Tight clothing traps heat. Loose cotton, linen, and bamboo fabrics let air circulate and help your skin breathe.
Light colours reflect heat rather than absorbing it, so save the darker tones for cooler days. And if you can, choose natural fibres over synthetics. They're gentler on skin that might already be feeling more sensitive than usual.
Avoid the hottest part of the day
The sun is strongest between 11am and 3pm. If you can, schedule outdoor errands for early morning or later in the evening when it's cooler.
If you do need to be out, stick to shaded areas, wear a hat, and take breaks. There's no award for pushing through when you're uncomfortable.
Put your feet up
Swelling is common during pregnancy, and heat makes it worse. When you can, elevate your legs to help reduce fluid buildup in your ankles and feet.
A cushion under your feet while you're on the sofa, or propping them up on a stool while you work, both help. It's a small thing that makes a noticeable difference.
Take cool showers
When you're feeling overheated, a cool shower can bring relief quickly. Lukewarm is better than ice cold, which can be a shock to your system.
If a full shower isn't an option, running cool water over your wrists and the back of your neck helps bring your temperature down fast.
Keep your bedroom cool for sleep
Sleep is already tricky in the later stages of pregnancy. Add a warm room and it can feel impossible.
Close curtains or blinds during the day to stop your bedroom heating up. Use lightweight cotton bedding instead of anything heavy or synthetic. A fan angled towards the bed helps circulate air. And try putting a damp muslin cloth on your forehead or the back of your neck before you drift off.
Freeze a hot water bottle
Sounds strange, but it works. Fill a hot water bottle with cold water and pop it in the freezer for a few hours. Wrap it in a thin cloth and place it near your feet or lower back in bed.
Instant relief without blasting air conditioning all night.
Eat light, cool meals
Heavy meals take more energy to digest and can leave you feeling even warmer. In summer, lean towards lighter options: salads, cold soups, fruit, yoghurt, and snacks that don't require the oven.
Bonus: many summer foods are naturally hydrating. Watermelon, cucumber, celery, strawberries, and oranges all help top up your fluids.
Watch your salt intake
A little salt is fine, but too much can make swelling worse. If your ankles are puffing up more than usual, check how much sodium is sneaking into your meals through processed foods and sauces.
Fresh, home-prepared food gives you more control.
Swim if you can
Swimming is one of the best exercises during pregnancy. It takes the weight off your joints, keeps you cool, and the water supports your bump in a way that just feels good.
Even a gentle float counts. You don't need to do laps. Just being in cool water can help regulate your body temperature and ease aches.
Wear supportive but breathable underwear
Your regular underwear might start feeling uncomfortable as your bump grows. Look for maternity options in soft, breathable cotton that sit comfortably without digging in.
Same goes for bras. A supportive cotton bra that doesn't feel restrictive can make a big difference on warm days.
Carry a mini cooling kit
Keep a small bag with essentials for when you're out and about. A mini fan, facial mist spray, a bottle of water, and a muslin cloth. If you start feeling too warm, you've got everything you need to cool down quickly.
Know the signs of overheating
Feeling warm is normal. But if you're dizzy, nauseous, have a headache, or feel faint, your body is telling you to stop and cool down immediately.
Move to shade or indoors. Drink water. Sit or lie down. If symptoms don't ease, contact your midwife or GP.
It's always better to be cautious.
Ask for help
This isn't the time to do everything yourself. If carrying shopping in the heat feels too much, ask someone else. If you need to cancel plans because you're too tired, that's fine.
Pregnancy is temporary. Rest when you need it. Let people support you.
Be kind to yourself
Growing a baby in summer is hard work. You don't need to do everything. You don't need to keep up with your usual pace.
Rest more. Move slower. Stay cool.
You're doing brilliantly 🤍
