Summer pregnancy can feel like a double challenge—your body is already working overtime to grow your little one, and then you add sweltering heat into the mix. I'm writing this to you as someone who's living it right now, I’m Domino, one of the founders of Carriage House Birth, and I'm currently pregnant with twins during what feels like the hottest summer on record.
Whether you're in your first trimester dealing with morning sickness or waddling through your third trimester (or like me, carrying two babies and feeling every degree of this heat!), hot weather can make pregnancy feel even more exhausting. But here's what I've learned both personally and professionally: with the right strategies and tools, you can not only survive a summer pregnancy but actually find moments to enjoy those sunny months while staying cool, comfortable, and healthy.
Stay Hydrated (Really, Really Hydrated)
When you're pregnant during summer—especially with multiples like I am—hydration becomes absolutely critical. Your body needs extra fluids to support your growing baby (or babies!) and maintain your increased blood volume, and hot weather makes you lose fluids even faster through sweating. Trust me, I feel like I'm drinking water constantly these days!
Plain water is essential, but adding electrolytes can make a huge difference in how you feel. Buoy's hydration drops are a game-changer for pregnancy—they provide essential electrolytes that support fluid balance and energy without any artificial junk. Just add a few drops to your water bottle and you'll feel the difference. CHB families get a 20% discount!
More Hydration Tips That Actually Work
I recommend starting your day with an electrolyte packet and drinking it before noon to get the most out of it before you start sweating and depleting your electrolytes. Keep a water bottle with you at all times and sip consistently throughout the day rather than chugging large amounts, especially since you’re likely already peeing frequently. If you tend to forget, set reminders on your phone. For added flavor, toss some fresh fruit or cucumber into your water. And be sure to monitor your urine color it should be pale yellow or clear if you’re well hydrated
Cool Down Your Core Temperature
Your body temperature naturally runs higher during pregnancy (and even higher with twins!), so when summer heat hits, you can feel overheated quickly. As someone currently experiencing this firsthand, here are some practical ways to keep your core temperature down:
Personal cooling solutions: A small personal fan might seem simple, but it's honestly a lifesaver. The Munchkin stroller fan clips anywhere and provides instant relief whether you're at home, walking outside, or even during labor (yes, really!). It's portable, rechargeable, and surprisingly powerful for its size.
Cold Therapy
Opt for cool, not cold, showers or baths to help lower your core temperature gently. Skip the cold plunges, as they can be too intense, especially during pregnancy or heat sensitivity. Applying a cold, damp washcloth to your wrists, neck, or temples can offer quick relief, and using a cooling towel around your neck while you’re out can make a noticeable difference. It’s also helpful to keep gel ice packs in the freezer or use child-safe gel fever patches or stickers for fast, targeted cooling when needed.
Exercise Smart, Not Hard
Just because it's hot doesn't mean you have to give up movement entirely. Exercise during pregnancy is beneficial for both you and your baby, but summer requires some adjustments to your routine, even I am still waddling to the gym!
Early morning or evening workouts: Schedule exercise during the coolest parts of the day. Early morning (before 9 AM) or evening (after 6PM) workouts help you avoid peak heat.
Water-based activities: Swimming is perfect for pregnant bodies in summer. The water supports your body weight, keeps you cool, and provides gentle resistance training. Even water walking or prenatal water aerobics can feel amazing. Be mindful of swimming later into your third trimester. Ask your provider how they feel about the with labor potentially being around the corner.
Indoor alternatives: Air-conditioned gyms, prenatal yoga studios, or even home workouts with good ventilation can keep you moving safely.
Listen to your body: If you feel dizzy, nauseous, or overly fatigued, stop immediately and cool down. Pregnancy is not the time to push through heat exhaustion—and this is especially true if you're carrying multiples like I am. Your body is working extra hard!
Dress for Success (and Coolness)
What you wear makes a massive difference in how you handle the heat. Choose lightweight, breathable fabrics like cotton, linen, or moisture-wicking blends to help keep you cool. Light colors are ideal, as they reflect rather than absorb heat, and loose-fitting clothing allows for better air circulation and comfort throughout the day. For added support, Belly Bandit’s support leggings offer gentle compression to ease pregnancy-related discomfort. They’re breathable enough for summer weather while improving circulation and providing support for your growing belly without making you feel overheated.
Sun Protection
Prioritize shading and skin care when outdoors. A wide-brimmed hat can help protect your face and neck from direct sun exposure, while sunglasses shield your eyes from UV rays. Be sure to use a sunscreen with SPF 30 or higher, as pregnancy can increase your skin’s sensitivity to the sun and heighten the risk of hyperpigmentation.
Create Cool Zones at Home
Your home should be your sanctuary from the heat.
Air conditioning and fans: If you have AC, use it guilt-free. If not, ceiling fans, tower fans, or even multiple smaller fans can create cross-breezes that make a huge difference.
Block the Sun
Heavy curtains or blackout shades on south and west-facing windows can significantly reduce indoor temperatures.
Cool sleeping: Invest in breathable sheets, use a fan directed at your bed, and consider a maternity body pillow that promotes airflow around your body while you sleep.
Nutrition for Hot Days
When it's sweltering, heavy meals can make you feel worse. Opt for light, frequent meals throughout the day, as smaller portions are easier on your digestive system and help prevent sluggishness in the heat. Incorporate hydrating, cooling foods such as fresh fruits with high water content—like watermelon, oranges, and grapes—and crisp vegetables like cucumber and lettuce. Frozen treats like smoothie popsicles can also offer a refreshing boost. It’s best to avoid heat-generating foods, including spicy dishes, large servings of protein, and hot beverages, all of which can raise your internal temperature.
Know When to Seek Shelter (and Help)
Heat exhaustion and heat stroke are serious risks during pregnancy. Be aware of the warning signs, which include excessive sweating followed by a sudden lack of sweating, nausea or vomiting, dizziness or fainting, a rapid heartbeat, an elevated body temperature, or confusion. If you experience any of these symptoms, move to a cool environment immediately and contact your healthcare provider without delay.
A Personal Note from Domino
As I write this, I'm deep into my twin pregnancy during one of the hottest summers I can remember. Some days, even with all the strategies I'm sharing with you, I still feel like I'm melting! But what I've learned—both as a birth professional and as someone living this experience—is that it's okay to slow down, it's okay to prioritize your comfort, and it's completely okay to spend more time in air conditioning than you normally would. Nap! Your body is doing incredible, miraculous work. Whether you're growing one baby or two (or more!), give yourself permission to take it easy during these hot months. Rest when you need to, hydrate constantly, and remember that this season, both summer and pregnancy, is temporary.
The bottom line is that summer pregnancy doesn't have to be miserable, though it definitely has its challenging moments (speaking from current experience!). With proper hydration, smart cooling strategies, appropriate exercise modifications, and the right gear, you can stay as comfortable as possible throughout those hot months. Remember, your body is doing incredible work growing your little one. Be patient with yourself, listen to your body's signals, and don't hesitate to take breaks in the AC when you need them. I'm certainly taking my own advice these days!
Ready to Build Your Support Team?
Navigating pregnancy, especially during challenging summer months, is so much easier with the right support. Whether you're looking for guidance on staying comfortable during pregnancy or preparing for your upcoming birth, Carriage House Birth is here to help you build the support team you need.