Keeping Your Cool While Pregnant in a Heatwave

We're well into another UK heatwave, and while these sunny days can lift our spirits, I know many of you are feeling the heat more intensely than expected. If you're pregnant right now, your body is already working overtime to regulate temperature, making these warm days particularly challenging.

The extra warmth can leave you feeling drained and restless, with swollen ankles and disrupted sleep. Even the thought of cooking can feel overwhelming. You deserve all the comfort you can get during this time, so here are some gentle, practical ways to help you keep cool while pregnant in a heatwave.

Stay Hydrated

Perhaps the simplest and most obvious tip! Keep fluids within reach and sip regularly throughout the day. Pacing your intake with frequent, small sips is far better than drinking large quantities in one go. While water is essential, drinks that replace electrolytes – like coconut water or sugar-free electrolyte drinks – help your body retain fluids more effectively in the heat. Avoid large amounts of very cold, sugary, or caffeinated drinks, which can actually increase thirst.

Target Your Pulse Points

For quick relief when overheated, focus on areas where blood vessels sit close to the skin. Soaking your feet in cool water is wonderfully refreshing, especially after standing for long periods. A damp cloth on the back of your neck with a gentle fan nearby can lower your temperature almost immediately.

Combat Swelling

Heat causes blood vessels to relax and widen, leading to swelling in the legs and ankles. Whenever possible, elevate your feet – even a few minutes on the sofa using cushions to prop up your legs makes a difference by day's end.

Choose Cooling Fabrics

Choose loose-fitting clothes in breathable fabrics like cotton or linen. Light colours reflect heat rather than absorbing it. Remember to wear a wide-brimmed hat and sunglasses when heading outside, as keeping your head shaded helps your whole body stay cooler.

Eat Light and Fresh

Heavy meals raise your body temperature as digestion works harder. Instead, enjoy smaller portions throughout the day. Water-rich fruits such as watermelon, strawberries, and cucumber provide both refreshment and hydration. Cold salads, yoghurt, and smoothies satisfy hunger without leaving you sluggish.

Time Your Activities

The sun is typically strongest between 11am and 3pm, so plan outdoor time for cooler parts of the day. When indoors, keep curtains or blinds closed in sunny rooms to prevent heat buildup. A cool, dim space instantly helps you feel more relaxed.

Sleep Comfortably

Keeping bedroom curtains closed during the day prevents your room from becoming a heat trap. For sleeping, use lightweight cotton sheets and keep a fan running on a low setting. Some women find cooling pillow inserts helpful for staying comfortable on humid summer nights.

Listen to Your Body & Slow Your Pace

Pregnancy already places extra demands on you, and rushing around in the heat generates internal heat, leaving you feeling hot, bothered, and flustered. Be mindful of your activity levels and slow down whenever possible. This might mean allowing extra time for journeys, taking longer breaks between activities, avoiding heavy loads, or simply being more deliberate in your movements. Take regular breaks in cool, shaded places.

Don't be afraid to turn down invitations if they feel overwhelming, or let people know if you can't manage something due to the heat. Pacing yourself helps to ensure your energy lasts through the day. Remember that taking care of yourself isn't selfish; it's necessary, and most people will understand completely.

When to Seek Help

If you notice swelling in your hands or face, sudden increases in swelling elsewhere, dizziness, or persistent headaches, rest, hydrate, and contact your midwife. They'll advise you and ensure everything is well.

Summer heat can be challenging, especially during pregnancy, and that's perfectly normal. With a few mindful adjustments and some self-kindness, you can navigate these hot days more comfortably - and perhaps even enjoy them a little more!