Naturopathic Doula Group

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Tips for Beating the Heat During Pregnancy

Jessica Dupont

Why Overheating in Pregnancy Can Be Worrisome

  1. Dehydration:

    • Pregnant women are more prone to dehydration, which can lead to complications such as preterm labor.

  2. Heat Exhaustion and Heat Stroke:

    • Prolonged exposure to high temperatures can result in heat exhaustion or heat stroke, both of which are medical emergencies.

  3. Hyperthermia Risks:

    • Overheating can cause hyperthermia, which can be harmful to both the mother and the developing baby. It can lead to birth defects, especially in the first trimester.

  4. Increased Heart Rate:

    • Heat can increase your heart rate and make you feel more fatigued, adding stress to your body.

  5. Swelling and Discomfort:

    • Heat can exacerbate swelling (edema) in the feet, ankles, and hands, causing discomfort.

  6. Respiratory Issues:

    • Hot and humid conditions can make it harder to breathe, which is particularly challenging during pregnancy when respiratory demands are already increased.

Tips for Beating the Heat During Pregnancy

  1. Stay Hydrated:

    • Drink plenty of water throughout the day. We suggest aiming for 3-4L daily.

    • Carry a water bottle with you and take frequent sips. Use a reusable water bottle with a straw, and add iced teas (lemon balm, peppermint, or red raspberry leaf (if in third trimester)) or lemon and berries to flavour your water.

  2. Wear Light Clothing:

    • Opt for lightweight, loose-fitting, and breathable fabrics such as cotton or linen. Any pregnancy leggings that are over the belly will just make you warmer (sure they may be comfortable, but why not opt for a flowy summer dress instead?)

    • Avoid dark colours as they absorb more heat.

  3. Use Fans and Air Conditioning:

    • Stay in air-conditioned environments as much as possible.

    • Use fans to circulate air and keep cool. We love the natural breeze and open windows to help circulate stale air and cleanse your environment.

  4. Take Cool Showers or Baths:

    • A cool shower or bath can help lower your body temperature.

    • Consider using a damp, cool washcloth on your neck, forehead, and wrists.

  5. Avoid Strenuous Activities:

    • Minimize outdoor activities during the hottest parts of the day (10 AM to 4 PM).

    • If you need to exercise outdoors, do it in the early morning or late evening.

  6. Stay in the Shade:

    • When outside, seek shaded areas.

    • Use umbrellas or wide-brimmed hats to protect yourself from direct sunlight.

  7. Eat Light Meals:

    • Consume smaller, more frequent meals to avoid feeling overheated from digestion.

    • Eat fresh fruits and vegetables with high water content like watermelon and cucumbers. According to Chinese Medicine, these foods are often used to clear heat, reduce inflammation, and promote a sense of calmness.

  8. Stay in Water:

    • Swimming or wading in a pool can help keep you cool.

    • Be sure the water is not too hot, as hot tubs and saunas should be avoided.

  9. Listen to Your Body:

    • If you feel dizzy, nauseous, or excessively hot, find a cool place to rest immediately.

    • Don’t hesitate to contact your healthcare provider if you feel unwell

      REMEMBER…

    Always consult your healthcare provider before making any significant changes to your routine or if you experience any concerning symptoms.

    Be aware of the symptoms of overheating, including excessive sweating, dizziness, rapid pulse, nausea, and headache. If these occur, take immediate action to cool down and seek medical advice.