Summer is a wonderful time to soak up the sun, hit the beach, and enjoy outdoor activities. However, for pregnant women, the high temperatures, humidity, and scorching sun can be quite challenging.

As your body is already working hard to nourish your growing baby, it may be difficult to stay cool and comfortable throughout the season. To help you beat the heat, here are some essential tips for pregnant women during the summer months:.

Stay Hydrated

Drinking enough water is crucial for anyone during the summer, but it’s especially important for pregnant women.

As your blood volume increases during pregnancy, dehydration can lead to serious complications such as preterm labor or low amniotic fluid. Ensure you drink at least eight to ten glasses of water or fluids throughout the day, and avoid sugary drinks, soda and other high sugar content drinks. If you find plain water boring, infuse them with fruits in your fridge for taste.

Avoid the midday sun

The sun is strongest from around 10 a.m. to 4 p.m. During this time, you may feel hotter and sweat more profusely, increasing the risk of dehydration.

Hence, avoid staying outside during these hours or easier still, stay indoors or in the shade, and take on outdoor activities early mornings or late afternoons when the sun is milder.

Dress Right

It’s best to wear comfortable and loose-fitting clothes made of cotton fabric that allow air to circulate around your skin, preventing from skin rashes or itchy skin. Avoid tight or synthetic clothing that traps heat.

Dark colors are known to absorb heat, so lighter shades of clothing recommended. Bonus tip, wear a comfortable hat to protect your head and help prevent heat stroke.

Plan Your Activities

Reduce strenuous activities to avoid overheating. Stay close to a fan or air conditioning unit, and avoid standing for extended periods, walking long distances, or any other activities that can make you feel excessively hot or tired.

Strenuous activities such as running, lifting heavy weights, or high-impact aerobics are best saved for months post delivery.

Take a Dip

Swimming is a great way to stay cool, relax and alleviate swelling in your legs and ankles, which is common during pregnancy.

If you don’t have a swimming pool or live around one, consider indoor pools, water aerobics classes, or visit an indoor pool at a neighbor’s house or recreational center.

Use Sunscreen

The sun’s ultraviolet rays can be harmful to your skin during pregnancy, causing redness, rashes, and skin damage. Applying a high SPF (sun protection factor) sunscreen lotion before going out can help prevent these problems.

Sunscreen is recommended for every skin type, including skin susceptible to pigment changes, also known as the “pregnancy mask,” which is common in pregnant women. Make use of wide-brimmed hats or umbrellas while out in the sun.

Try a Cooling Maternal Pillow

During pregnancy, sleep can be a challenge, particularly during summertime. Hot, humid nights can disrupt sleep, so try using a cooling pillow designed for pregnant women.

These maternal pillows are made with moisture-wicking and breathable fabrics to keep you cool and comfortable throughout the night, and also help alleviate common pregnancy-related discomfort like back pain.

Keep Snacks Handy

Small, easy meals can be a lifesaver for pregnant women during the summer months.

Small quantities of fruits such as watermelon, pineapple and mangoes, as well as a variety of snacks such as Greek yoghurt topped with fresh berries, cheese sticks, and raw veggies can sustain you through the day. Avoid large, heavy meals that can make you feel sluggish and nauseous.

Choose an Air Conditioned Environment

Air conditioning helps to maintain a comfortable, cool temperature in the home or office. If you don’t have an air conditioner, buy a portable one, or run a fan to improve airflow.

If you can’t afford either, visit some public libraries or recreational centres, where you can take advantage of such facilities during the day.

Take It Easy

Finally, remember that pregnancy takes a toll on your body, and you need plenty of rest and relaxation to stay healthy. Take frequent breaks during the day, especially during the hot afternoon hours.

Listen to your body, and don’t push yourself too hard. Take a nap, or lay down with your feet elevated to avoid swollen feet. Pregnancy is beautiful, and the well-being of both mom and baby is essential; therefore, take it easy, mama!.