Are you preparing for a pregnancy this summer? Pregnancy during the warmest months of the year might present certain obstacles, even with the sun beaming and the days long.
Pregnancy and rising temperatures can make your legs and feet swell, making you feel hotter and perspire more than usual. Maintaining a safe body temperature requires your body to exert more energy.
“In the summer, pregnant patients are more vulnerable to heat-related health problems,” said Colleen Cagno, MD, an obstetrician and family physician with Banner – University Medicine.
Headaches, lightheadedness, Braxton Hicks contractions (fake labour), and dehydration can result from being overheated. In extreme circumstances, the infant may be at risk for complications like preterm birth.
But there’s no reason you have to miss out on the summertime fun if you do a little preparation and follow these nine suggestions (one for each month of pregnancy).
1. Drink plenty of water
Drinking lots of water every day is the most crucial piece of advice.
No matter the weather, pregnant women require 50% extra water (about 12 eight-ounce glasses each day). In addition to lowering your body’s core temperature, drinking water during pregnancy may lessen constipation and nausea.
“You can also eat more foods high in water, like oranges, tomatoes, cucumbers, melons, and celery,” Dr. Cagno advised.
2. Select breathable maternity clothing.
To stay cool, dress in airy, light-colored garments made of permeable materials like linen. To fit your expanding belly, choose maternity clothing with adjustable ties or waistbands and ventilation.
3. Have a refreshing swim, shower, or bath.
To combat the heat, take a cool bath, shower, or swim in the pool. You may chill yourself and provide your body with much-needed relief by spending time in the pool. Your body is supported by the water when you float, which relieves some of the strain on your muscles and joints.
4. If at all possible, stay indoors
Overheating carries some risk. Stay out of the sun as much as possible during the warmest hours of the day.
“To help cool yourself down on hot days, use cooling techniques like air conditioning, swamp coolers, fans, or even applying a cool, damp cloth onto your neck, underarms, and wrists,” Dr. Cagno advised. Before using, some individuals like to cool a damp cloth in the refrigerator.
5. Put on sunscreen
When venturing outside, don’t forget to wear sunscreen. It can shield you from the damaging UV rays of the sun and lessen the appearance of melasma, hyperpigmentation, or skin darkening during pregnancy.
To shield your skin from damaging UV rays, use a broad-spectrum, water-based, SPF-30 or higher sunscreen during pregnancy. Every several hours, especially after swimming or perspiring, reapply sunscreen.
“Physical or mineral sunscreens with ingredients like zinc oxide and titanium dioxide are used instead of synthetic fragrances and chemicals, such as oxybenzone and benzophenone-3,” according to Dr. Cagno.
Sunglasses and a hat with a wide brim are additional items for sun protection.
6. Consume wholesome, light meals.
Select nutritious, low-fat meals and snacks that are high in fruits, vegetables, and lean meats. Steer clear of fatty, heavy foods that will make you feel hot and tired.
When attending a summer picnic or cookout, keep an eye out for food that could soon go bad due to the heat.
“Remember that warm temperatures accelerate the growth of foodborne bacteria, so store food at safe temperatures and wash your hands both before and after handling it,” Dr. Cagno said.
For suggestions on what to eat and not consume when pregnant, read this article.
7. Use caution when working out.
While exercising is vital during pregnancy, do not exercise in the heat.
According to Dr. Cagno, “think about moving your physical activity indoors or try to be outside in the early morning or evening when temperatures are usually lower.”
Pick low-impact workouts like yoga for pregnant women, swimming, or leisurely strolls. For advice on exercising while pregnant, read this article.
8. Lift your feet
Pregnancy is frequently accompanied by swollen feet and ankles, sometimes known as cankles, especially in warm weather. To minimize swelling, stretch frequently, elevate your feet whenever you can, and avoid standing or sitting for extended periods of time without a rest.
Investing in maternity compression socks could aid in reducing edema and enhancing circulation during the day.
9. Pay attention to your physical needs
Be mindful of your emotions and don’t be afraid to ask for assistance or take pauses when necessary. Call your healthcare practitioner as soon as possible if you feel lightheaded, breathless, dehydrated, or experiencing contractions. Your pulse should also be rapid.
Conclusion
You can handle the ups and downs of pregnancy and the warmer weather with ease if you follow these nine summer pregnancy recommendations. Remind yourself that your body is exerting a lot of energy to grow and care for your child, so go easy on yourself.
