6 Great Tips for Expectant Moms This Summer
Ah, summertime! There's a sense of anticipation as the days grow longer and the sun shines brighter.
If you're an expecting mom, you may navigate a unique summertime experience. During the summer, you might feel more discomfort as you attempt to stay cool and comfortable in the heat. The physical demands of pregnancy combined with high temperatures may also lead to feelings of fatigue and the need for extra self-care.
With the summer heat setting in, how can you prioritize self-care, remain comfortable, and ensure the well-being of both you and your growing baby?
6 Tips for Surviving Summer
Here are six easy tips to stay healthy and comfortable during your summer pregnancy.
Tip #1: Grab Healthy Eats
Fuel your body and your bump with nutritious foods that provide essential nutrients for you and your baby's growth and development. Summer is the perfect time to reach for fresh fruits and vegetables. Pair them with lean proteins, whole grains, and plenty of water-rich foods to stay hydrated. Avoid processed foods and excess sugar, which can lead to unnecessary weight gain and added discomfort.
Tip #2: Keep Your Body Moving
Engage in regular, low-impact exercises to keep your body strong and flexible. Pregnancy is an ideal time to maintain or adopt an active lifestyle unless you have a medical reason to avoid exercise. Summer is full of popular movement options like swimming, walking, prenatal yoga, and gentle stretching. Be sure to listen to your body and avoid activities that cause discomfort or strain.
Tip #3: Avoid Heat, Stay Cool
You may need to limit your time outdoors during the hottest parts of the day—typically afternoon to early evening. Seek shade, wear lightweight and breathable clothing, and apply sunscreen to protect your skin from harmful UV rays. If you’re going to be outside in elevated temperatures, take frequent breaks in air-conditioned space or find shaded areas to avoid overheating.
Tip #4: While You Wait, Hydrate
Hydration is important for everyone, but it’s especially vital as you’re waiting for your baby to arrive. Stay hydrated by drinking plenty of water throughout the day, especially in hot summer weather. Carry a reusable water bottle wherever you go and sip water regularly to prevent dehydration. Summer is also the perfect time to incorporate hydrating foods into your day, like watermelon, cucumbers, and citrus fruits. They help boost your fluid intake.
If you are feeling extra Braxton-Hicks contractions in the summertime, it’s likely that you are dehydrated. Your urine should stay light yellow if you are well-hydrated. Before heading to the birth center or the Emergency Department to get a bag of fluid, try sipping at least a quart of water very slowly (no gulps!) and lying down in a cool area to rest. If that doesn’t calm things down, call your midwife or other provider.
Tip #5: Legs Up, Swelling Down
In hot weather, legs and feet can swell due to increased blood flow as your body tries to cool down. Since swelling in the ankles and feet is already common during pregnancy, you’ll want to elevate your legs whenever possible to reduce swelling and improve circulation. Prop your feet up on pillows while resting or lying down, and avoid sitting or standing for prolonged periods.
Tip #6: Embrace the Third Trimester
If you’re in your third trimester, you may have more physical challenges, especially in hot weather. Don’t let those things prevent you from experiencing this incredible time of connection and anticipation. Embrace the uniqueness of this experience as you nurture and bond with your unborn baby. Putting your baby’s needs first at the end of the pregnancy is not always easy. Patience can be a challenge, but it’s worth it. You’ve got this!
Support In Every Season
At Columbia Birth Center, we understand the importance of supporting mothers through every season of pregnancy, especially during the warmer months.
Remember, your pregnancy is unique and unlike anyone else’s. Listen to your body and seek support when needed. We're here to provide guidance, resources, and compassionate care to help you navigate your pregnancy with confidence and joy. Stay healthy, stay hydrated, and cherish every moment of this miraculous experience.
Your baby's arrival will be worth the wait!
Hear more tips from one of our CBC moms during her birth experience and watch her birth vlog here!