Summer Pregnancy Tips: Stay Cool and Beat the Swelling

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Being pregnant in the summer has its perks—hello sunshine, maxi dresses, and fresh fruit—but it can also bring unique challenges. Rising temperatures and increased humidity can intensify common pregnancy symptoms like swelling, fatigue, and dehydration. If you’re expecting during the hottest months of the year, a little preparation and self-care can go a long way in helping you stay comfortable and healthy.

Here are some tried-and-true tips for surviving (and maybe even enjoying!) a summer pregnancy.

1. Stay Hydrated—Then Hydrate Some More

When you’re pregnant, your body needs extra fluids to support increased blood volume and amniotic fluid levels. Add in summer heat, and staying hydrated becomes even more important.

Tips:

  • Aim for 8–12 cups of water daily—and more if you’re sweating.

  • Infuse your water with cucumber, lemon, mint, or berries to make it more appealing.

  • Keep a reusable water bottle with you at all times.

  • Snack on water-rich foods like melon, cucumber, oranges, and strawberries.

Watch for signs of dehydration: dry mouth, dizziness, headaches, dark urine, or infrequent urination. If you’re feeling off, rest in a cool space and rehydrate right away.

2. Cool Down Your Environment (and Yourself)

Pregnancy raises your body temperature slightly, making summer feel extra hot. Overheating can lead to fatigue, swelling, or even early contractions, so take steps to stay cool.

Tips:

  • Spend time in air-conditioned spaces during the hottest parts of the day.

  • Use a cooling towel, misting fan, or ice packs on your neck and wrists.

  • Wear lightweight, breathable clothing—natural fibers like cotton and linen are your best friends.

  • Take cool (not cold) showers or baths to lower your body temp.

  • Sleep with a fan and keep a glass of water by your bed.

If you feel overheated, dizzy, or nauseous, stop what you're doing and rest in the shade or indoors.

3. Beat the Swell: Managing Water Retention

Swelling—especially in the ankles, feet, and hands—is common in pregnancy and can worsen in summer heat. It’s usually harmless, but can be uncomfortable.

Tips:

  • Elevate your feet when sitting or lying down.

  • Avoid sitting or standing for long stretches without moving.

  • Try gentle movement like walking or swimming to boost circulation.

  • Wear compression socks if recommended by your provider.

  • Soak your feet in cool Epsom salt baths to relieve swelling and soreness.

  • Stay hydrated—yes, again! Ironically, drinking more water helps flush excess fluid from your tissues.

Note: Sudden or severe swelling, especially in your face or hands, can be a sign of preeclampsia. Check in with your midwife if anything feels off.

4. Enjoy Pregnancy-Friendly Summer Foods

Fresh, cooling foods can be both satisfying and nourishing. Summer is a great time to eat:

  • Hydrating fruits and veggies like watermelon, peaches, tomatoes, and zucchini.

  • Smoothies with Greek yogurt, spinach, frozen berries, and flaxseed for fiber and protein.

  • Cold grain salads like quinoa or couscous with chopped veggies and lemon dressing.

  • Coconut water (in moderation) for a natural electrolyte boost.

Try to avoid overly salty or processed foods that can worsen bloating and water retention. Here are some more healthy pregnancy meals and snacks!

5. Modify Your Movement Routine

Staying active during pregnancy supports circulation, reduces swelling, and boosts your mood—but listen to your body and adapt your routine as temperatures rise.

Try:

  • Morning or evening walks when it's cooler

  • Prenatal yoga in a well-ventilated space

  • Swimming for full-body relief without overheating or strain

  • Stretching indoors with a fan blowing your way

Avoid working out during peak heat hours (11am to 3pm), and remember to warm up, cool down, and drink water before, during, and after exercise.

6. Protect Your Skin

Pregnancy can make your skin more sensitive to the sun, increasing your risk of sunburn and melasma (the “mask of pregnancy”).

Tips:

  • Wear a low tox sunscreen if you will be outside for a long time, even on cloudy days.

  • Use a wide-brimmed hat and sunglasses when outdoors.

  • Choose shade over direct sun, especially during peak hours.

Look for mineral-based sunscreens with zinc oxide or titanium dioxide if you’re trying to avoid chemical sunscreens.

7. Prioritize Rest and Listen to Your Body

Pregnancy is tiring on its own—and the heat can sap your energy even faster. Give yourself permission to slow down.

Tips:

  • Nap when needed or go to bed earlier to stay refreshed.

  • Practice deep breathing or meditation to relax your nervous system.

  • Let others help with errands, childcare, or housework.

  • Keep a cool, dark bedroom for better sleep.

Your body is working hard growing a human—it’s okay if your productivity dips this season.

A summer pregnancy doesn’t have to feel like a struggle. If you’re ever unsure about a symptom or need more support, don’t hesitate to reach out to your midwife.