Expert Mom Tips How to Staying Cool During Pregnancy in Summer
Pregnant women have a core body temperature about 0.4°F higher than non-pregnant women. Add scorching summer heat, and it's seriously uncomfortable. As a mom of 5 kids who's been through multiple summer pregnancies, I know the struggle—constant overheating, sweat, exhaustion, and never feeling cool enough.
Staying cool during pregnancy in summer feels overwhelming, but you don't have to suffer. Whether dealing with swollen ankles, heat rashes, or feeling like you're melting, there are practical ways to stay comfortable. And if you're preparing for baby's arrival, don't forget to check out our baby registry checklist and newborn sleep tips to help you get ready.
In this guide, I'll share everything I learned about staying cool during brutal summer months—from hydration hacks to cooling clothing options.
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Staying Cool During Pregnancy in Summer
Understanding Why Pregnancy Makes You Feel Hotter
First things first—let's talk about why you feel like you're literally on fire during pregnancy. It's not just in your head, I promise.
Your metabolism increases by about 20% when you're pregnant. That means your body is working overtime, burning more energy, and producing more heat as a result. And here's the kicker: your blood volume increases by up to 50% during pregnancy. More blood means more warmth being distributed throughout your system, which is why you might feel flushed and hot all the time.
Hormones play a huge role too, especially progesterone. This hormone basically turns up your internal thermostat. I used to wonder why I'd be sweating while everyone else was comfortable—turns out my hormones were literally making me warmer than everyone around me.
Temperature changes by trimester:
First trimester: You might not feel that different yet, though some women report feeling warmer
Second trimester: This is when the heat really kicks in as blood volume increases dramatically
Third trimester: You're at your hottest because baby is bigger and your body is working hardest
The thing that concerned me most was learning that overheating during pregnancy isn't just uncomfortable—it can actually be dangerous. Especially in the first trimester, high core temperatures have been linked to neural tube defects. Your core body temperature should never go above 101°F.
Understanding the "why" behind the heat made me feel less crazy and more prepared to deal with it. Your body is designed to keep your baby at the perfect temperature, even if that means making you feel like you're walking around in a sauna.
Hydration Strategies for Pregnant Women in Summer
Let me tell you about the time I ended up in my doctor's office because I thought I was having contractions. Turns out? I was just severely dehydrated.
Water is absolutely critical during summer pregnancy. The general recommendation is 10-12 glasses per day when you're pregnant in hot weather, but some days I was drinking closer to 15 glasses.
How much water you actually need:
Start with 8 glasses (64 ounces) as your baseline
Add 2-4 more glasses if it's hot outside or you're sweating
Add extra if you're exercising (even just walking counts)
Your urine should be pale yellow—if it's dark, drink more immediately
Plain water gets boring real fast. That's when I discovered infused water—cucumber and mint, strawberry and basil, lemon and ginger. Just throw some fruit and herbs in a pitcher overnight, and you've got water that actually tastes good.
Best hydrating drinks for pregnancy:
Plain water (obviously)
Coconut water (watch the sugar content though)
Diluted fruit juice (cut it 50/50 with water)
Herbal iced tea (make sure it's pregnancy-safe)
Sparkling water if plain water makes you nauseous
Homemade fruit ice pops (these count)
Sip consistently throughout the day instead of chugging all at once. I kept a 32-ounce water bottle with me everywhere and made it my goal to fill it up three times. Foods with high water content helped too—watermelon, cucumbers, strawberries, cantaloupe, celery, and lettuce.
Warning signs you're dehydrated:
Dark yellow urine
Feeling dizzy or lightheaded
Headaches
Dry mouth and lips
Not peeing as often
Braxton Hicks contractions increasing
The freezer became my best friend. I'd freeze grapes, chunks of watermelon, and berries to snack on throughout the day. Cold and hydrating? Perfect combo. I also learned to front-load my water intake earlier in the day so I wasn't chugging water right before bed.
Pregnancy-Safe Cooling Clothing and Fabric Choices
The first thing you need to know about summer pregnancy clothing is that fabric matters more than you think. I made the mistake of wearing some cute polyester sundresses early on and literally felt like I was wrapped in plastic wrap. Synthetic fabrics trap heat and moisture against your skin.
Cotton is your friend. Real, breathable cotton. I know it wrinkles and isn't as "nice" as other fabrics, but it allows air to flow through and lets sweat evaporate.
Best fabrics for summer pregnancy:
Cotton: Classic and breathable, though it can hold moisture
Bamboo: Super soft and naturally moisture-wicking (this was my favorite)
Linen: Incredibly breathable but wrinkles like crazy
Moisture-wicking athletic fabrics: Great for staying active
Modal: Smooth and cooling, similar to bamboo
Light-colored clothing actually does make a difference. Dark colors absorb heat from the sun, while light colors reflect it. I switched from my usual black wardrobe to whites, light grays, and pastels.
Loose is the way to go, period. Regular bras were torture during my pregnancy—the heat made the band feel suffocating. I switched to soft, wire-free nursing bras throughout my entire pregnancy.
Underwear options for hot pregnancy days:
Cotton briefs (not sexy, but comfortable)
Maternity underwear that sits under your belly
Boy shorts if you're dealing with thigh chafing
Your feet swell during pregnancy anyway, and heat makes it ten times worse. I had to go up a half size, sometimes a full size by the end of the day. My go-to shoes were supportive sandals with adjustable straps, slip-on sneakers with room in the toe box, and water shoes for pool days.
Maxi dresses became my uniform. Easy to wear, no waistband to deal with, and the length protected my legs from the sun. One splurge that was worth it: a really good pair of maternity leggings with moisture-wicking fabric for prenatal yoga and preventing thigh chafing.
Creating a Cool Sleep Environment During Pregnancy
Sleep during summer pregnancy was probably my biggest challenge. There were nights I got maybe three hours of actual sleep because I was so hot and uncomfortable.
The temperature of your bedroom matters tremendously. Experts recommend keeping it between 60-67°F for pregnant women. I kept mine at 65°F and still used a light sheet.
Cooling bedroom essentials that actually worked:
Blackout curtains to block heat from sun during the day
Ceiling fan set to rotate counterclockwise (pushes cool air down)
Box fan in the window at night when it's cooler outside
Portable fan pointed directly at me on the nightstand
White noise from the fans helped me sleep better too
What finally worked for bedding were bamboo sheets. They're naturally cooling, wick moisture away from your body, and stay smooth and comfortable. If you can't afford bamboo, look for moisture-wicking athletic sheets or high-quality cotton percale sheets.
I ended up getting a pregnancy pillow with a cooling gel layer and a breathable mesh cover for about $60. You can also just use regular pillows strategically placed instead of a full pregnancy pillow if the heat bothers you.
Pillow placement for cool, comfortable sleep:
One pillow between your knees (helps hip pain and keeps you cooler than a full body pillow)
Small pillow under your belly for support
One thin pillow for your head (thick pillows make you hotter)
Skip the pillow pile behind your back if you're hot
I took a cool shower right before bed. Not cold enough to shock my system, just comfortably cool. It lowered my core temperature and helped me fall asleep faster. I also kept a spray bottle with cold water on my nightstand. When I'd wake up hot, I'd spritz my face, neck, and arms.
Having a cool, damp washcloth on my forehead or the back of my neck while trying to fall asleep helped immensely. Your neck has major blood vessels close to the surface, so cooling there helps cool your whole body.
Indoor Cooling Techniques and Home Modifications
Making your home comfortable during a hot summer pregnancy doesn't have to cost a fortune. I learned tricks that helped me survive without running our AC 24/7.
During the day when it's blazing hot outside, you want to keep that heat out. Close all your curtains and blinds, especially on windows that get direct sun. I got thermal blackout curtains for about $25 a panel, and they seriously blocked out so much heat.
Window covering options that actually block heat:
Thermal blackout curtains (best for blocking both light and heat)
Cellular or honeycomb shades (trap air in the cells)
Reflective window film (makes your windows look tinted from outside)
White blinds or shades (reflect heat better than dark ones)
Temporary solutions: aluminum foil on windows (looks weird but works)
At night, open those windows. Even if it only cools down to 75°F outside, that's probably cooler than your house. I'd open windows on opposite sides of the house to create cross-ventilation.
Box fans in windows are ridiculously effective. Put one facing out to blow hot air out, another on the opposite side facing in to bring cool air in. This costs like 50 cents a day to run.
DIY cooling tricks that actually work:
Ice bowl in front of fan (replace ice as it melts)
Freeze water bottles and put them in front of fan
Hang damp sheets in doorways or windows (evaporative cooling)
Run fans in bathrooms after showering to push cool moisture into house
Place ice packs behind neck while sitting in front of fan
During the hottest part of the day (2-5pm), I basically just parked myself in our coolest room. For us, that was the basement. Set up a comfortable spot with snacks, water, and entertainment there.
Energy-saving cooling strategies:
Use AC to cool house to 76-78°F, then switch to fans (fans use way less energy)
Only cool the rooms you're actually using (close vents in unused rooms)
Cook outside on a grill instead of heating up your kitchen
Use small appliances like toaster ovens instead of the big oven
Run dishwasher and laundry at night when it's cooler
I basically stopped using the oven entirely during summer. We grilled outside a lot, used the microwave, ate salads, and relied on the slow cooker. I also switched to LED bulbs throughout the house, which made a noticeable difference since incandescent bulbs produce tons of heat.
Outdoor Activities and Exercise Tips for Summer Pregnancy
Outdoor exercise during summer pregnancy is tough, but staying active is important for both you and baby. Timing is absolutely everything. I learned this after nearly passing out on a walk at 2pm in July.
Best times for outdoor exercise when pregnant in summer:
Early morning (6-9am) - coolest part of the day
Evening (after 7pm) - once the sun is lower
Dusk is actually perfect if you're okay exercising in dim light
Swimming became my absolute favorite form of exercise. The water supports your weight, which feels amazing. Plus you can't overheat when you're literally surrounded by cool water. Water aerobics classes specifically for pregnant women were great too.
Pool safety tips I wish someone had told me:
Don't dive or jump in (obvious but worth saying)
Watch out for slippery surfaces - your balance is off when pregnant
Stay in water between 78-84°F (anything warmer isn't cooling you down)
Avoid chlorine if you're sensitive - look for saltwater pools
Pee before getting in (the water pressure on your bladder is real)
Walking was my main exercise, but I had to totally modify how I did it. Instead of my usual 3-mile walk, I'd do maybe 1-1.5 miles broken up with lots of breaks. I stopped worrying about pace or distance.
Stop exercising immediately if you experience:
Dizziness or feeling faint
Heart racing way faster than normal
Stopped sweating (this is bad - means your body is giving up on cooling)
Nausea or headache
Cramping or contractions
Decreased baby movement after exercise
Feeling way too hot or like you can't catch your breath
Here's what I kept in my outdoor exercise bag: at least 24oz of ice-cold water, cooling towel, handheld fan, small spray bottle with water, salty snack for electrolytes, and phone with emergency contacts.
Shade is non-negotiable. I planned my walking routes based on where there was tree cover. Prenatal yoga in an air-conditioned studio was perfect too.
Indoor exercise alternatives for hot days:
Mall walking (seriously, malls are air conditioned and have bathrooms)
Home prenatal workout videos
Stationary bike or recumbent bike at home
Pregnancy-safe strength training with light weights
Stretching and gentle flexibility work
The "talk test" is good for pregnancy exercise—you should be able to hold a conversation while exercising. If you're breathing too hard to talk, you're working too hard. Taking breaks every 10-15 minutes was crucial for me.
Cooling Products and Accessories for Pregnant Women
Let me save you some trial and error by sharing what actually worked and what was a waste of money.
Cooling towels were probably my best investment. They're made from special fabric that stays cool when wet. The ones I got were like $12 for a pack of three. When I'd start feeling overheated, I'd wrap one around my neck or put it on my forehead.
How to use cooling towels effectively:
Soak in cold water for 2-3 minutes
Wring out excess water
Snap or shake it to activate
Place on pulse points (neck, wrists, forehead)
Re-wet when it dries out (usually every 30-60 minutes)
Handheld fans were everywhere in my life. I had a little battery-operated one that fit in my purse. The neck fans that hang around your neck are even better because they keep your hands free. I got mine for about $20.
Ice packs and cold compresses became my best friends. But you can't just put ice directly on your skin, especially your belly. Always use a barrier like a thin towel.
Best places to put cold compresses:
Back of your neck (major blood vessels here)
Wrists and inner elbows (pulse points)
Behind your knees (cooling blood going to legs)
On your feet and ankles (helps with swelling too)
Forehead when you have a heat headache
Here's a cheap hack: frozen peas or corn make perfect ice packs. They're flexible and already in portion-sized bags. I kept four bags in my freezer specifically for cooling purposes.
Spray bottles are simple but effective. I filled one with water and kept it in the fridge. A quick spritz on your face, neck, and arms cools you down through evaporation. Misting fans combine the spray bottle and fan in one for about $25.
Products that weren't worth the money (in my opinion):
Cooling pregnancy belly band (too hot to wear an extra layer)
Expensive cooling blanket (regular bamboo sheets worked better)
Portable personal AC unit (loud, barely worked, expensive to run)
Cooling scarves with crystals (just... no)
Start with the basics that are cheap (cooling towels, spray bottles, ice packs) and only invest in expensive stuff if you really need it. Don't buy anything just because it's marketed to pregnant women—often the regular version works just as well and costs less.
Nutrition and Diet for Temperature Regulation
Food can actually help you stay cooler during pregnancy. Watermelon was my absolute staple—it's 92% water, so it hydrates you while also filling you up. Foods with high water content help you stay hydrated, and some foods require less energy to digest, which means your body generates less heat.
Cooling foods for summer pregnancy:
Cucumbers (95% water and super refreshing)
Celery (crunchy and hydrating)
Lettuce (perfect for salads)
Melons (cantaloupe, honeydew, watermelon)
Berries (especially strawberries)
Tomatoes (technically a fruit, high water content)
Citrus fruits (oranges, grapefruit - but watch the acid if you have heartburn)
Coconut (the water and the flesh)
Mint (makes everything feel cooler)
Yogurt (cooling and has probiotics)
I basically lived on salads during my summer pregnancy. Big, huge salads with lots of vegetables, some protein like grilled chicken or chickpeas, and a light dressing. Eating smaller, more frequent meals keeps you cooler than three big meals.
My typical summer pregnancy meal schedule:
7am: Smoothie with frozen fruit, yogurt, spinach
10am: Handful of frozen grapes and some cheese
1pm: Big salad with protein
3pm: Cucumber slices with hummus
6pm: Light dinner like fish and vegetables
8pm: Frozen fruit popsicle or yogurt
Spicy foods are a hard no during summer pregnancy. They literally raise your body temperature temporarily. Cold soups like gazpacho became a regular lunch. Smoothies were my best friend—I'd make them with frozen fruit so they were like thick milkshakes but healthy.
Best smoothie combinations I discovered:
Frozen strawberries + banana + coconut water + mint
Frozen mango + pineapple + Greek yogurt + orange juice
Frozen berries + spinach + almond milk + honey
Watermelon + lime + cucumber + basil
Frozen fruit was a game changer for snacks. Grapes freeze really well and taste like little popsicles. I made my own popsicles using fruit juice or pureed fruit in molds—way healthier than store-bought ones.
Pregnancy-safe herbal teas with cooling properties:
Peppermint (helps with nausea too)
Lemon balm
Rose hip
Fruit teas (check that they don't have added herbs)
Regular black or green tea in moderation (watch caffeine content)
Light proteins were important because I still needed nutrition, but heavy proteins like red meat made me feel overheated. I focused on fish, chicken, eggs, and plant-based proteins like beans and lentils.
Prep your food when it's cool in the morning or evening. I'd cut up vegetables and fruit, prepare salads, make smoothie bags, all when the house was cooler. That way I didn't have to spend time in a hot kitchen during the hottest part of the day.
Managing Common Summer Pregnancy Discomforts
Summer pregnancy comes with its own special set of challenges beyond just feeling hot. Heat rash was probably my most annoying issue. It showed up under my belly, under my breasts, and between my thighs where skin rubbed together.
How to prevent and treat heat rash:
Keep skin dry (powder helps, but make sure it's talc-free)
Wear loose, breathable clothing (nothing tight)
Take cool showers multiple times a day if needed
Use calamine lotion on the rash (pregnancy-safe)
Hydrocortisone cream (1%) is usually okay but check with your doctor
Let skin air out when possible
Swelling in feet and ankles got so bad during summer. Heat makes swelling worse because your blood vessels dilate and fluid pools in your lower extremities. My swelling got so bad one day that I called my doctor to rule out preeclampsia.
Things that helped with swelling:
Elevating my feet above heart level for 20-30 minutes several times a day
Compression socks (yes, even in summer - they help)
Not standing for long periods
Walking to keep blood flowing
Staying hydrated (being dehydrated actually makes swelling worse)
Reducing salt intake
Swimming (the water pressure helps push fluid back up)
Excessive sweating was embarrassing but normal. I started carrying around a small pack of baby wipes to freshen up during the day. Clinical strength antiperspirant helped some, but check with your doctor first about which ones are safe.
Heat exhaustion is the scary one. This is when your body's cooling system starts to fail.
Signs of heat exhaustion in pregnancy:
Heavy sweating or STOPPED sweating (really bad sign)
Pale, clammy skin
Weakness or dizziness
Headache
Nausea or vomiting
Rapid heartbeat
Muscle cramps
Dark urine or not peeing
If you have these symptoms, get out of the heat immediately, drink water, cool down with cold compresses, and call your doctor. I had to go to urgent care once for IV fluids after being outside too long.
Sunscreen during pregnancy is important but confusing. I used mineral-based sunscreens with zinc oxide or titanium dioxide instead of chemical sunscreens. I also wore hats and sun-protective clothing.
Sun protection checklist:
Mineral sunscreen (SPF 30 or higher)
Sunglasses
Light long sleeves if you burn easily
Shade whenever possible
Reapply sunscreen every 2 hours or after swimming
Knowing when to call the doctor is important:
Temperature over 100.4°F
Sudden severe swelling, especially in face and hands
Decreased fetal movement after heat exposure
Severe headache that won't go away
Vision changes or seeing spots
Contractions or cramping
Vaginal bleeding or fluid leaking
Better safe than sorry. That's literally what they're there for.
Travel and Transportation Tips for Summer Pregnancy
Traveling while pregnant in summer requires serious planning. Cars turn into ovens in summer. I started using windshield sunshades and it made a noticeable difference.
Car cooling strategies that work:
Windshield sunshade (get one that fits well)
Window tinting (check your state's laws)
Park in shade whenever possible
Crack windows slightly when parked
Start AC before getting in (remote start is amazing)
Cover leather seats with breathable seat covers
Keep a cooling towel and spray bottle in the car
Cooling seat cushions that plug into your car's 12V outlet are game changers. Long car rides required stops every hour to stretch, use the bathroom, and cool down. What would normally take 5 hours took me 7 hours, but pushing through wasn't worth the discomfort.
I packed a cooler with: ice packs, cold water bottles, frozen washcloths in ziplock bags, healthy snacks, and extra cooling towels.
Air travel during pregnancy has its own rules. Most airlines let you fly up until 36 weeks, but check with your specific airline.
Air travel tips for summer pregnancy:
Dress in layers (planes are cold, airports are hot)
Stay hydrated (air travel is dehydrating anyway)
Get up and walk every hour
Aisle seat is your friend
Bring pregnancy documentation
Book morning flights when possible
Beach and pool trips were my favorite summer activities. Water temperature should be between 78-84°F. Stay away from hot tubs and heated pools—anything that raises your core temperature is risky.
My day trip cooling kit included:
Handheld battery fan
Cooling towel in a ziplock bag
Frozen water bottle
Small spray bottle
Sunscreen (pregnancy-safe kind)
Hat and sunglasses
Snacks
Portable charger
Wet wipes
Hotels were tricky because you can't control the room temperature ahead of time. I'd immediately crank the AC when we arrived. Bringing my own pillow and cooling pillowcase helped me sleep better.
Vacation planning had to change during my summer pregnancy. Instead of adventurous trips, I planned relaxation-focused vacations. Beach house rentals where I could just relax. Mountain cabins where it was cooler. Places with good AC and easy access to pools.
Work and Daily Life Adjustments
Working while pregnant in summer is genuinely challenging. First things first: talk to your employer about your needs. Under the Pregnancy Discrimination Act and the Americans with Disabilities Act, employers have to provide reasonable accommodations.
Reasonable accommodation requests for summer pregnancy:
Ability to control thermostat in your workspace
Working from home on extreme heat days
Modified dress code (more casual/comfortable clothing)
Frequent breaks to cool down and hydrate
Flexible hours (working early morning when it's cooler)
A fan or portable AC unit for your desk
Parking spot closer to entrance
I had to have a meeting with HR about my needs. They let me work from home two days a week and gave me a fan for my desk. Small things made a huge difference.
Setting up a comfortable work-from-home space:
Pick the coolest room in your house
Good chair (your back will thank you)
Desktop or floor fan pointed at you
Water bottle always filled and nearby
Snacks within reach
Cooling towel draped over chair
Curtains closed if sun comes through windows
Working from home in summer was honestly a blessing. I could control the temperature, dress however I wanted, and take breaks whenever I needed. The dress code conversation was awkward but necessary at my office.
Taking cooling breaks throughout the day is essential. I'd set a timer every hour to get up, splash cold water on my face and neck, walk around, and drink water.
Managing public spaces during summer pregnancy was tricky. Grocery stores were usually well air-conditioned. I learned to shop during early morning hours when it was cooler outside.
Social event survival tips:
Tell the host ahead of time that you might need to leave early
Bring your own cooling supplies
Wear the most comfortable, breathable outfit you own
Position yourself near fans or in shade
Don't feel bad about spending time inside if there's AC
Self-advocacy got easier with practice. Eventually I learned to directly say things like "I need to sit down" or "Can we move to a cooler spot?" Most people were understanding once I spoke up.
Running errands in summer meant strategic planning. I'd group things together to minimize time outside. I also learned to ask for help more. My husband did a lot more errands during that summer.
Mindset shifts that helped me:
This is temporary
Asking for help is strength, not weakness
My baby's wellbeing comes before productivity
Discomfort is manageable; suffering is not
People generally want to help if you let them
Know your rights. Pregnancy discrimination is illegal. If your employer refuses reasonable accommodations, that's a problem. Document everything and talk to HR or a lawyer if needed.
Wrapping It Up
Staying cool during summer pregnancy is challenging but manageable. Key strategies: stay hydrated, wear breathable clothing, create a cool sleep environment, and listen to your body. Every pregnancy differs—try various approaches to find what works. Start small with one or two strategies, like using a cooling towel or bedroom fan.
Remember, this is temporary. You're growing a human while managing extra heat—that's incredible. Give yourself grace and prioritize comfort. What will you try today? Stay cool, and remember you're doing an amazing job.
