Our top tips for coping with hot weather and pregnancy

You may feel hotter than normal when your pregnant, which might be a result of your core body temperature rising slightly. So being pregnant in hot weather can make you feel hotter than usual and more uncomfortable.

Why does pregnancy make you warmer?

In pregnancy, an increased metabolism, elevated levels of hormones such as progesterone and changes to circulation can also make you feel warmer. When you are expecting, the volume of blood in the body increases by up to 50%. The blood vessels expand slightly to allow for this change and move closer to the surface of the skin, which can make pregnant women feel warmer. Mix hot weather and pregnancy hormones together and you'll know how uncomfortable this can be.

In the later stages of pregnancy, carrying around a bump can lead to an increased workload on the body as a result of the extra weight too. Hot, humid weather can also exacerbate common pregnancy issues such as exhaustion and nausea, which can be unpleasant.

Swelling in hot weather and pregnancy

Ankles, feet, and fingers can swell in pregnancy, as your body retains more water than usual. It's often worse during hot weather, at the end of the day and further into your pregnancy.

Is hot weather dangerous in pregnancy?

Hot weather brings the usual risks associated with higher temperatures, such as dehydration, fatigue, heat exhaustion, fainting, or even heatstroke. Signs of heat exhaustion include:

• Dolores de cabeza.

• Mareos.

• Confusión.

• Me siento mal.

• Excessive sweating.

• Fast breathing.

• Being very thirsty.

• Alta temperatura.

Heat exhaustion is not usually serious if you can cool down within 30 minutes. However, heatstroke is a medical emergency and the symptoms include:

How to keep cool in hot weather and pregnancy

Stay hydrated

When you have morning sickness, it's easy to become dehydrated. If you feel nauseous or sick, try sipping water regularly throughout the day - this will help you reach the necessary daily water intake.

Eating food with high water content, such as watermelon, can also help prevent dehydration.

Wear loose clothing

To feel more comfortable when going through pregnancy in hot weather, wear loose clothes made of breathable fabrics, such as cotton or linen. Loose clothes can help air circulate next to the skin, whereas tight clothes can feel constrictive and make you feel even warmer. Also be sure to wear comfortable shoes to alleviate the effects of foot swelling.

Splash yourself with water

Cool baths or showers, and sponging or splashing yourself with cool water can help on hot days if you're struggling. Going for a swim can also help cool you down - low-impact exercise is safe throughout pregnancy. If your feet are swollen from the heat, soak them in a bowl of water containing ice.

Try taking a water spray bottle or small handheld fan with you to cool you down if it's really hot, or resting in a room with air conditioning. You can also consider using a desk fan for work or home.

Adjust your exercise plan

You might need to adjust your exercise plan while pregnant in summer, particularly if it is hot outside. If your body temperature rises above 39.2°C in the first 12 weeks of pregnancy, your baby has a slightly increased risk of birth defects, according to the NCT. However, you are not likely to get this hot unless you have a fever or you exercise in a very hot and humid climate that you aren't used to.

Stay in the shade

If it’s hot out, take the opportunity to rest up, as pregnancy can be tiring even when it's cool. When tackling hot weather and pregnancy, put your feet up as much as possible, avoid the sun from 11 am until 3 pm and if you are out and about, wear sunscreen, sunglasses and a wide brimmed hat. If you do feel faint or unwell, try to find a cool and shady spot to sit or lie down in and drink plenty of water.

Selecciones de pacientes para Dieta y estilo de vida durante el embarazo

Embarazo

¿Qué vitaminas para el embarazo necesito realmente?

Con tantas vitaminas para el embarazo en el mercado, puede resultar difícil saber por dónde empezar. Entonces, ¿qué vitaminas necesitas realmente durante el embarazo y cuáles son menos esenciales?

por Abi Millar

Embarazo

Pregnancy insomnia: how to get better sleep while pregnant

Pregnancy can be a challenging time, especially if you are not getting enough rest. According to one study, 44% of pregnant people experienced insomnia during the first trimester. Fortunately, there are steps you can take to help alleviate pregnancy insomnia and make the experience as stress-free as possible.

por Emily Jane Bashforth