Extreme summer heat can zap your energy at anytime, but when you’re pregnant it can feel overwhelming! Here are some tips to help you survive the summer heat during pregnancy, and more importantly enjoy, the Aussie summer.

1. Hydrate

Even though your pregnancy hormones will have you running to the toilet every few minute it can seem, it’s still very important to maintain a good fluid intake. Don’t wait until you fee thirsty, this means you’re already becoming dehydrated. Aim for 8 – 10 glass of water per day, sometimes more on the hotter days. If you struggle to drink that much plain water, pack some extra nutrients in by mixing your water with a good quality fruit juice and adding some cooling ice.

I often have women say to me,

I can’t drink too much because I get fluid retention

In actual fact drinking more fluid actually helps prevent and treat fluid retention. Some degree of swelling can be normal in pregnancy, particularly during the hotter months, however ‘normal’ pregnancy swelling should ease with rest and should not appear suddenly. If you have any concerns, check with your practitioner.

2. Avoid caffeine

Hopefully you’re already avoiding too much caffeine, but during the hotter months you should avoid caffeinated beverages as much as possible. This includes tea and coffee as well as cola and some iced teas.

3. Minimize sun exposure

Particularly during the hottest hours of 10 – 4pm each day, it’s best to avoid too much sun exposure. Find shade where possible and take water with you when out for extended periods. It’s also a good idea to carry a water spritzer with you to cool your face and neck. During pregnancy you can also be more prone to sun burn and skin blotching from UV exposure, so make sure you apply a good SPF 30 – 50 sunscreen before heading out into the sun. Cover up where possible with a hat and light long sleeved clothing.

4. Dress cool

Avoid tight fitting clothing and man made fabrics. Instead opt for floaty, loose fitting cotton garments to allow as much natural breeze as possible

5. Eat right

Stock up on water dense foods like watermelon and delicious summer fruits. Avoid excess salt intake.

Although you do need salt during pregnancy, most normal diets will contain plenty, so avoid adding extra salt.

This includes processed foods, which are often high in salt. Check your product labels and ditch the salt shaker.


  • Also, have plenty of ice blocks on hand to curb cravings and cool you down!

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  • Great tips.
    Think it’s also ok to slow down a bit when it’s so hot and have your feet in a bucket of ice water !

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  • Pregnant with number two (due March) and really keeping my fingers crossed that we don’t get too many days over 40 or too many days in a row that are over 40! I’m origionally a kiwi so the heat is still new to me, the hottest we ever get in Nz is 33 haha!!

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  • Yep, hydration sure is the big one.

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  • Glad I’m not in this boat anymore. Great tips for those who are though.

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  • I was pregnant over summer, but sick as and unable to do much of anything. I find that lowers your body temperature anyway. An Air con room obviously helps, and those cooling towels. Icy poles worked a treat too, as well as the cola slurpees that I craved every day.

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  • Great tips whether you’re pregnant or not :)

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  • Thanks for those comments – especially the first one.

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  • Being always hot while pregnant is one of the things I do not miss about that time :P

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  • Thanks again for sharing this article and tips; helpful too friends in this situation.

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  • These tips are definitely worth taking in board. I stayed in doors with the air container on

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  • Thanks for sharing this article with really good tips. It is very timely and it is always good to be prepared.

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  • Great tips, its just started heating up & I have been dying! hoping the next 5 weeks fly lol

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  • Such great tips and advice for those expecting around summer.

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  • The heat really knocked me around with my first bub.

    Reply

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