How to Stay Cool When Pregnant in Hot Weather: 10 Tips From a Mum Who's Been There
Being pregnant in hot weather is tough. Your body is already running warmer than usual, your feet and ankles swell, and a good night's sleep can feel impossible. Add a toddler to look after and a summer heatwave becomes a real challenge.
I'm Irene, founder of BellaMoon. I was 37 weeks pregnant during a heatwave, with a three-year-old in tow. These are the tips that got me through: how to stay cool when pregnant, keep swollen feet under control and sleep better on hot nights.
1. Elevate your feet to reduce pregnancy swelling
Swollen feet, ankles and legs are very common in pregnancy, and hot weather makes them worse. Your body holds extra fluid, and heat causes blood vessels to widen. Sit down several times a day and raise your feet, ideally above hip height.
Toddler tip: keep a "time-out basket" of toys your little one only gets during your rest. It buys you ten precious minutes with your feet up.
2. Take your rings off before the heatwave arrives
Many mums find their hands and fingers swell in pregnancy, especially in the heat. Remove your wedding and engagement rings early, before swelling makes them tight and painful to take off. Depending on your due date, it may be easiest to keep them off until baby arrives. Wear them on a chain if you miss them.
3. Go easy on the salt
A diet high in salt can make your body hold on to more water. Avoid adding salt at the table and watch processed foods, crisps and takeaways, where most of our salt hides.
4. Drink plenty of water to avoid overheating
Staying hydrated is one of the simplest ways to stay cool while pregnant. Keep a refillable bottle with you and sip throughout the day. Yes, it means more trips to the loo, but dehydration can leave you feeling dizzy, tired and even hotter.
I kept a few cold drinks in the fridge and ice lollies, frozen yoghurt pops and frozen watermelon in the freezer. Frozen treats double as a toddler distraction, so everyone gets a few minutes' rest.
5. Cool down fast when you overheat
When the heat gets too much, move indoors and sit in front of a fan. Carry a small handheld fan for days out. Soak a flannel in cold water and lay it on your forehead or the back of your neck, where it cools you quickly. A cool (not freezing) shower before bed also helps you settle for the night.
6. Sleep cooler with your pregnancy pillow behind your back
Hot, sticky nights are often the hardest part of a summer pregnancy. How you position your pregnancy pillow makes a big difference.
Use a C-shaped pillow with a breathable cotton cover, such as the BellaMoon 3-in-1 Pregnancy & Nursing Pillow. Wrap it behind your back and tuck the end under your bump. This supports you while leaving your face, chest and arms free for air to circulate. Kick off the duvet, sleep under a light cotton sheet and keep a fan running in the bedroom.
From 28 weeks, the NHS advises going to sleep on your side, either left or right, rather than on your back. A pillow behind you makes it much easier to stay that way.
Shop the 3-in-1 Pregnancy & Nursing Pillow
7. Go for a swim or a paddle
Swimming is one of the best ways to stay cool in pregnancy. Water takes the weight off your bump and joints, and nothing beats floating after a long, hot day. A pool or a gentle dip in the sea both work.
With a toddler, fill a small paddling pool and put it in the shade. Dip your feet in while your little one splashes beside you. It's amazing how long a paddling pool keeps a toddler happy.
8. Wear loose, breathable maternity clothes and comfy shoes
Loose cotton maternity dresses, light shorts and airy tops are your best friends in a heatwave. Stock up on a few staples and throw a cardigan over them when evenings cool down.
Comfortable trainers are a great pregnancy investment. They support your feet, help with swelling and look great with summer dresses. Avoid tight skinny jeans in late pregnancy, unless you enjoy peeling them off over swollen ankles at night!
Tying your hair up, or even going shorter for summer, stops heat building up at the back of your neck.
9. Rest in the shade and nap when you need to
It's tempting to soak up the sun before baby arrives. If you're struggling with heat and swelling, stay in the shade instead. A spot under a tree lets you enjoy the weather without overheating. Keep your feet raised while you sit, and move the paddling pool into the shade too.
Listen to your body. If you're tired, lie down and rest. A short nap on a hot afternoon makes a real difference.
10. Choose a lighter, bamboo weighted blanket for restless legs
If you use a weighted blanket to help with restless legs in pregnancy, switch to a lighter one with a bamboo cover for summer. Bamboo is breathable and helps regulate temperature, so you stay cooler at night.
When to call your midwife
Mild swelling is normal in pregnancy. Contact your midwife, GP or NHS 111 straight away if swelling comes on suddenly, or affects your face and hands, especially with a severe headache, vision problems or pain below your ribs. These can be signs of pre-eclampsia. Also get advice if you feel faint, confused or unwell in the heat.
Frequently asked questions
How can I stay cool at night when pregnant? Sleep under a light cotton sheet, keep a fan running, take a cool shower before bed and position a C-shaped pregnancy pillow behind your back so your front stays open to the air.
Why do my feet swell more in hot weather during pregnancy? Pregnancy increases the fluid your body holds, and heat widens blood vessels so more fluid gathers in your feet and ankles. Rest with your feet raised, drink water and avoid standing for long periods.
Is it safe to swim when pregnant in summer? For most women, yes. Swimming is gentle exercise that cools you down and supports your bump. Check with your midwife if you have any complications.
What is the best pregnancy pillow for hot weather? Look for a C-shaped pillow with a breathable cotton cover. Placed behind your back, it supports side-sleeping while leaving your front free to cool down.
What position should I sleep in during a heatwave in late pregnancy? From 28 weeks, go to sleep on your side, left or right. A pillow behind your back helps you stay there through the night.
Hang in there, mama
The heat, the swollen ankles and those last uncomfortable weeks won't last forever. Rest when you can, keep cool, and your beautiful baby will be here very soon.
Love, Irene from BellaMoon x
A fellow mum who used these tips to survive a summer heatwave at 37 weeks pregnant.
