How to Keep Cool During a Heatwave When You’re Pregnant: Top Tips for Mums to be

Let’s be honest being pregnant can already feel like you’ve got your own internal heatwave going on... add in soaring summer temperatures and it can feel extra overwhelming! 🥵

Whether you're in your first trimester or just weeks away from meeting your little one, staying cool (and safe!) in the heat is so important for your comfort and wellbeing. Here are some of my favourite tips and tricks for keeping cool when the sun’s blazing:

1. Hydration Is Everything 💧

Drinking plenty of water is essential during pregnancy, and even more so in a heatwave. Always keep a water bottle close by, add slices of lemon, cucumber, or mint to keep it refreshing. Coconut water is a great natural way to rehydrate too!

Top tip: Freeze bottles of water overnight and sip as they slowly melt through the day. Refreshing and handy on the go!

2. Choose Light, Breathable Clothing 👗

Ditch the thick, dark fabrics and opt for lightweight, loose-fitting clothing made from breathable materials like cotton or linen. Maxi dresses are a dream during pregnancy stylish and cool.

Bonus tip: Keep a handheld fan or portable USB fan in your bag. Lifesaver!

3. Keep Your Feet Up (Literally!) 🛋️

Pregnancy can make your feet swell and heat makes it worse! Whenever you can, elevate your legs and pop your feet in a cool foot bath to reduce puffiness. A bowl of cool water with a few drops of peppermint oil? Heaven.

4. Cold Compresses & Cooling Sprays ❄️

A cold flannel on the back of your neck or forehead works wonders. You can also buy (or DIY!) a refreshing facial mist pop it in the fridge for a quick cool down spritz.

DIY idea: Mix rose water, aloe vera gel, and a drop of lavender essential oil in a small spray bottle for a calming cooling spray.

5. Eat Light & Refreshing Foods 🍉

Cold meals like salads, smoothies, and fresh fruit are easier to digest and help keep your body temperature down. Watermelon is full of water, naturally sweet, and totally bump approved.

6. Stay Indoors During Peak Heat 🕶️

The sun is strongest between 11am–3pm. If possible, stay in the shade or indoors during this time. Close curtains in sun facing rooms to keep things cooler at home and use a fan to circulate the air.

7. Cool Showers or Baths 🛁

A quick cool (not cold!) shower can help regulate your temperature. A lukewarm bath with Epsom salts is also a lovely way to relax tired legs and feet.

8. Rest When You Can 😴

Hot weather can leave you feeling even more drained. Listen to your body if you feel tired, rest. Growing a tiny human is hard work!

9. Talk to Your Midwife If You’re Struggling 🤍

Don’t hesitate to reach out to your midwife or GP if you’re feeling faint, dizzy, or overly hot. It’s always better to be safe and ask questions they’re there to support you.

💬 Final Thoughts…

Being pregnant in a heatwave isn’t always easy, but with a few simple tweaks, you can feel more comfortable, calm and cool. And if nothing else works sit with your feet in a paddling pool and treat yourself to an ice lolly! You’ve earned it. 🍦

Sending love and cool breezes to all my gorgeous mums to be. You’ve got this! 💛