Pregnancy: Staying cool in the heat

When you’re pregnant it’s quite common to feel a little hotter, especially in a heatwave! Added to feeling uncomfortable towards the end of your pregnancy, this isn’t helpful, so we have some tips to help you stay cool. 

  • Wear lightweight, loose clothes, ideally natural fabrics like cotton or linen.
  • Have a fine water spray to hand. It’s easy to reuse a water spray bottle or buy one that is refillable. Keep it in the fridge when you’re at home and add ice for when you’re out and about to keep it cool for longer. It’s very refreshing. 
  • Try to do your daily exercise or walk in the early morning or evening when it’s cooler.
  • Stay in the shade as much as possible when you’re outside, especially between 11am and 3pm. 
  • Hydration is key, drink plenty of water and keep a bottle of water with you all day, taking regular sips. Guidelines suggest drinking at least eight glasses of water a day (200ml per glass).
  • Keep your pulse points cool – dab or rest a damp, cold flannel on your wrists, temples, back of the neck, inner elbows and behind your knees, it’s surprisingly effective at helping you feel cooler. 
  • Take a lukewarm shower for more immediate relief.
  • Try not to rush around! Easier said than done if you have a lot on or another child to look after! Everyone feels more lethargic in the heat but in the third trimester you really must slow down, especially in the heat. 
  • Keep your home cool by closing windows and curtains during the day and opening them in the evening when the outside temperature reduces.
  • Put your pillowcase in the freezer for a little while before bed, it will help keep your head cool while you fall asleep and it really does help! 
  • Freeze some grapes or watermelon chunks to snack on or even try sucking an ice cube.
  • Sit near a fan when you’re at home, you can even put a tray of ice in front of the fan for a more chilled breeze!
  • Soak your feet in a bucket or container of cool or iced water – this will help cool your whole body. 

Click here to read our tips on how to keep your baby cool in the heat.

11 August 2022