Pregnant in the summer heat – how to take extra good care of yourself

The Danish summer can be wonderful, with long, bright days, ice cream and plenty of time spent outdoors. But if you are pregnant, the warmer months can also feel a little more challenging than usual.

During pregnancy, your body is already working hard, and many women find that they feel warmer more easily, become tired more quickly or experience swollen feet and legs. Paying a little extra attention to hydration, rest and staying cool can therefore make summer days much more comfortable.

Remember to drink plenty of water

When temperatures rise, your body needs more fluids – especially during pregnancy. Make sure to drink regularly throughout the day, even if you do not feel particularly thirsty.

A good tip is to carry a water bottle with you wherever you go. You can also make your water a little more interesting by adding lemon, mint, cucumber or frozen berries.

On particularly hot days, or if you are physically active, it is a good idea to pay extra attention to staying hydrated. Dark urine, a dry mouth, headache and dizziness can be signs that you are not getting enough fluids.

Keep your body cool

Loose, lightweight clothing, breaks in the shade and cool showers can make a big difference. Many pregnant women also find it helpful to cool their wrists, neck or feet with cold water or a cool, damp cloth.

If possible, try to avoid being outside during the hottest part of the day. Plan walks and other activities for the morning or evening, when temperatures are usually more comfortable.

Swollen feet and legs

Swollen feet and ankles are common during pregnancy and can become more noticeable in warm weather. If your feet feel heavy or tight, it may help to put your feet up, move around regularly and avoid standing still for long periods of time.

A cool foot bath can also feel wonderful after a warm summer day.

However, sudden or significant swelling – particularly if it is accompanied by symptoms such as headache, changes in vision or generally feeling unwell – should be assessed by a healthcare professional.

Take care in the sun

During pregnancy, you may notice that your skin reacts differently to the sun. Hormonal changes can make you more prone to changes in pigmentation.

Use sunscreen with a high SPF, seek shade when the sun is strongest and consider wearing a hat to protect your face. This does not mean you have to avoid the summer sun completely – a little extra protection is simply a good idea.

Stay active – but adjust your pace

You can continue to be active during the summer if your pregnancy allows it. A walk, a swim or another form of gentle exercise can feel great.

On particularly hot days, however, you may need to reduce the intensity. Try to exercise during the cooler parts of the day, drink water along the way and stop if you feel unwell, dizzy or unusually short of breath.

When the heat affects your sleep

Warm summer nights can make sleeping difficult, especially when your growing belly already makes it harder to find a comfortable sleeping position.

Try airing out your bedroom before going to bed, use lightweight bedding and keep a glass or bottle of water beside your bed. A cool shower before bedtime can also be a lovely way to cool down before going to sleep.

Listen to your body

It is completely normal to become tired or short of breath more quickly during pregnancy, and hot weather can make this even more noticeable. Allow yourself to take breaks, find some shade and slow down when your body tells you that it needs to.

You do not have to keep the same pace as before pregnancy. Some days, a trip to the beach or the park may feel wonderful, while on other days, relaxing on the sofa with a cold drink might be exactly what you need.

Seek help if you feel unwell

If you experience dizziness, a severe headache, persistent nausea or generally feel unwell in the heat, move somewhere cool, rest and have something to drink.

If your symptoms are severe, do not improve quickly or are causing you concern, contact your doctor, midwife or maternity unit for advice.

During pregnancy, your body is doing an incredible amount of work every single day. Summer can therefore be a good opportunity to slow down a little, prioritise rest and take extra care of yourself.

Find some shade, fill up your water bottle, put your feet up – and enjoy the long summer days at a pace that feels right for you.