Beat the heat in pregnancy
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!
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