How to Stay Cool in Summer When Pregnant
Pregnancy naturally raises your core body temperature—but when summer heat is added to the mix, it can quickly become uncomfortable or even unsafe. As your body works overtime to support your growing baby, managing internal and external heat becomes essential for both comfort and health. Knowing how pregnancy affects temperature regulation, signs of overheating to watch for, and safe, effective ways to stay cool are critical so you can enjoy the summer months with peace of mind.
Key Takeaways
Pregnancy can increase your body temperature, making hot weather more challenging.
Overheating can lead to dehydration, fatigue, and in more severe cases, complications for both parent and baby.
Staying hydrated, avoiding peak heat hours, and choosing cooling foods and activities can make a big difference.
Signs of Overheating While Pregnant
Your body already works harder during pregnancy, pumping more blood and generating extra heat to support your baby. Add in high temperatures or humidity, and it’s easier to become overheated—even during routine activities.
Here are common signs that you may be getting too hot:
Dizziness or lightheadedness
Increased heart rate or shallow breathing
Nausea or headache
Excessive sweating or flushed skin
Muscle cramps or weakness
Feeling unusually fatigued or sluggish
Skin rashes or heat bumps
Confusion, irritability, or trouble focusing
If you experience any of these symptoms, it’s important to rest in a cool space, drink fluids, and lower your body temperature promptly.
Effects of Overheating During Pregnancy
Prolonged overheating—especially in the first trimester—can pose risks to both the birthing parent and the baby. Elevated core body temperature (above 102°F or 39°C) has been associated with an increased risk of neural tube defects in early pregnancy, as well as dehydration and heat exhaustion later on.
Some potential effects of overheating include:
Increased risk of preterm labor
Low amniotic fluid levels
Dehydration and electrolyte imbalances
Reduced blood flow to the uterus
Heat exhaustion or heatstroke
In addition to environmental factors, some internal contributors—like body heat during pregnancy—can be intensified by diet. Certain herbal teas, while generally healthy, may have warming properties that raise internal temperature. Consider avoiding the following during periods of extreme heat:
Ginger tea (warming and may stimulate digestion)
Lemongrass tea
Cinnamon-based teas
Licorice root tea
Teas with stimulants or natural diuretics
Instead, reach for cooling alternatives like mint, rooibos, or iced chamomile tea—always checking with your provider before adding new herbal options.
How to Keep Cool During Pregnancy in the Summer
When it comes to how to stay cool while pregnant, the key is staying proactive. Here are several evidence-based and practical ways to stay comfortable throughout the warmer months:
Hydrate consistently: Aim for at least 8–12 cups of fluids per day, increasing on especially hot days or when exercising. Keep a reusable water bottle on hand.
Wear breathable clothing: Lightweight fabrics like cotton or bamboo help wick moisture and keep your skin cooler. Loose-fitting clothes in light colors are best.
Avoid peak heat: Stay indoors or in the shade between 10 a.m. and 4 p.m., when the sun is at its strongest.
Use fans and cooling cloths: Keep small handheld fans, misters, or damp washcloths nearby. Applying them to pulse points (wrists, neck, ankles) helps reduce temperature.
Take lukewarm showers or baths: Avoid hot water, which can raise your internal temperature.
Eat lighter, water-rich meals: Fruits like watermelon, cantaloupe, and berries help hydrate you. Avoid heavy, spicy, or greasy meals during peak heat.
Stay physically active in a smart way: Walking indoors, prenatal yoga, or swimming in a cool pool are excellent options.
Protect your skin: Pregnancy can make your skin more sensitive to sunburn. Wear broad-spectrum SPF 30+, a wide-brimmed hat, and sunglasses.
Elevate your legs: Swelling is common during the summer months. Elevating your feet, especially in the evenings, helps circulation and relieves pressure.
Create a cooling routine: Consider resting in an air-conditioned room mid-day, using blackout curtains to keep spaces cool, and staying off your feet when possible.
Bottom Line
Knowing how to stay cool in summer when pregnant is an important part of staying comfortable and healthy throughout the season. From spotting signs of overheating to making simple choices around clothing and hydration, small adjustments can go a long way. If you’re looking for more guidance, Birthly offers online classes that touch on pregnancy wellness, nutrition, and self-care—designed to support you every step of the way.
Staying Cool While Pregnant FAQ
How hot is too hot for pregnancy?
A core temperature over 102°F (39°C) for a prolonged period—especially in early pregnancy—can pose risks. It’s best to avoid conditions that make you feel faint, dizzy, or overheated.
How to reduce body heat while pregnant?
Drink cold water, wear breathable clothing, and use cooling techniques like lukewarm baths or cold compresses to help lower internal body temperature.
Can a baby overheat in the womb?
Yes—maternal overheating can lead to increased fetal temperature, especially during the first trimester, which may impact development if sustained.
Can babies feel sunburn in the womb?
No—the baby is protected by the uterus and amniotic fluid. However, maternal overheating or sunburn can affect your comfort and hydration, which indirectly affects the baby.
Sources
https://www.cdc.gov/heat-health/risk-factors/heat-and-pregnancy.html
https://atriumhealth.org/dailydose/2024/05/30/summer-survival-guide-thriving-pregnancy-in-the-heat