The height of the summer can be one of the most challenging times to be pregnant.

So here are our top tips to keep you cool and comfortable:

1. Modify your day
-Try to schedule your commitments to the coolest times of the day, such as early mornings or evenings
-Avoid public transport at peak times when it is more crowded and temperatures increase
-Aim to stay indoors for the hottest parts of the day and follow our tips to keep your home cool
-Opt for deliveries rather than navigating shops and supermarkets and carrying heavy bags

2. Keep your home cool
-To keep your home cool, keep hot air out so don’t be tempted to open all the windows at the hottest times of day
-Keep windows, especially south-facing ones, closed and covered with curtains, blinds or shutters during the day
-At night when the temperature drops, open windows to give your home an airing
-If you want to open windows in the day, encourage a draught by leaving doors and windows open at opposite ends of the house
-If you have sash windows, open the top and bottom equal amounts so cool air enters the bottom and escapes at the top
-Switch off appliances that generate heat
-Make DIY air coolers by placing frozen bottles of water in front of fans – see how to guide in link below.

3. Keep hydrated
-It’s easy to become dehydrated in pregnancy, especially if you are sweating or being sick
-Signs of dehydration include dark urine, passing urine less often, constipation, tiredness, headache or feeling light headed
-Check with your midwife, but as a guideline aim to drink around 6-8 200ml glasses of fluid per day
-You may need to increase this if you are being sick, exercising, sweating, or showing signs of dehydration (above)

4. Protect your skin
-Changes in hormone levels during pregnancy mean many women find their skin is more sensitive to the sun and that they are more likely to burn
-Seek shade, use an appropriate SPF and wear a hat, to protect your skin and avoid overheating

5. Look after your hands and feet
-Swollen hands and ankles are common in hot weather
-Remove rings to avoid needing them cut off if fingers swell
-To reduce swelling try elevation, massage, cool water baths, or applying a cooling peppermint gel that’s been kept in the fridge
-Remember that sudden swelling of the hands and feet can be a sign of pre-eclampsia so contact your medical team if you are concerned.

6. Choose natural fabrics
-Avoid synthetic fibres which can cause overheating and opt for loose, cool, natural fibres which absorb sweat and keep you cool
-Cotton, linen and jersey are good options for keeping cool
-Avoid non breathable options such as polyester, nylon and silk
-Light colour fabrics will absorb less sunlight and keep you cooler

7. Sleep
-A lukewarm shower can help to cool and refresh you before sleep
-If necessary move rooms to a cooler part of the house. Attic rooms can be particularly hot in the summer months.
-Replace your duvet with a thin cotton sheet, this will absorb perspiration which helps draw heat from your body
-If you are really struggling with the heat it may be cooler to temporarily sleep alone rather than next to your partner/pets/other children

8. Give yourself permission to rest
-The hot weather is draining so delegate jobs that you can
-Go easy on yourself and don’t feel bad to rest when you need
-Remember, you’re doing great!

Useful Links:

How to make a DIY water cooler