Pregnancy-Safe Ways to Stay Cool
Pregnancy can make even an ordinary summer day feel unbearably warm. During a heat wave, that discomfort can become more than an inconvenience, it can increase the risk of dehydration, heat exhaustion and other heat-related illnesses.
Pregnant people may become overheated or dehydrated more quickly because the body is already working harder to regulate temperature for both the pregnant person and the developing baby.
Whether you are carrying your own baby or helping another family grow through surrogacy, caring for your body during extreme heat is essential. Here are some gentle, practical ways to stay safe and comfortable.
1. Hydrate Before You Feel Thirsty
Do not wait until you feel thirsty to begin drinking water. Keep a reusable water bottle nearby and take small, regular sips throughout the day.
The American College of Obstetricians and Gynecologists generally recommends drinking approximately 8 to 12 cups of water daily during pregnancy, although additional fluids may be needed during hot weather, exercise or illness. Your healthcare provider may provide different instructions based on your individual pregnancy and health needs.
Try adding natural flavour with:
- Fresh lemon, lime or orange slices
- Cucumber
- Fresh mint leaves
- Frozen berries
- Watermelon cubes
If you have been sweating heavily, ask your healthcare provider whether an electrolyte drink is appropriate. Look for options with a short ingredient list and moderate amounts of sugar rather than assuming a product is safe because it is labelled “natural.”
2. Plan Outdoor Time Carefully
Whenever possible, schedule walks, errands and outdoor activities for early morning or evening, when temperatures are cooler.
During periods of extreme heat:
- Choose shaded routes.
- Take frequent breaks.
- Carry water.
- Avoid strenuous activity in direct sunlight.
- Move indoors if you begin feeling weak, dizzy, nauseated or unusually tired.
ACOG advises pregnant people to remain well hydrated, wear loose clothing and avoid exercising in high heat and humidity.
A heat wave is not the time to push through discomfort. Resting is not being lazy—it is responding appropriately to what your body needs.
3. Choose Lightweight, Breathable Clothing
Loose clothing made from breathable fibres can help air circulate around the body.
Consider:
- Organic cotton dresses
- Loose linen shirts
- Lightweight maternity shorts
- Cotton undergarments
- Wide-brimmed hats
- Supportive, breathable footwear
Organic cotton can be a comfortable option for sensitive skin, but remember that an “organic” label does not automatically make every dye, fragrance or added treatment pregnancy-safe. Simple, fragrance-free products with transparent ingredient lists are often the easiest choices.
4. Use Pregnancy-Conscious Sun Protection
Pregnancy can sometimes make the skin more sensitive to sunlight and pigmentation changes.
Look for a broad-spectrum SPF 30 or higher and reapply it approximately every two hours, as well as after swimming or heavy sweating. Shade, protective clothing, sunglasses and a wide-brimmed hat should also be part of your sun-safety routine.
For those seeking a simpler or more naturally positioned formula, consider a fragrance-free mineral sunscreen using:
- Zinc oxide
- Titanium dioxide
These ingredients provide physical protection from UVA and UVB radiation and are often found in mineral sunscreen products.
Choose the product you will apply generously and consistently. “Natural,” “clean” and “organic” are marketing terms and do not necessarily mean that a product has been proven safer during pregnancy.
5. Create a Simple Cooling Kit
Keep a small cooling kit in your car, purse or work bag. It might include:
- A refillable water bottle
- A clean cotton cloth or cooling towel
- A portable fan
- A mineral sunscreen stick
- A wide-brimmed hat
- A light snack
- An instant cold pack
- An electrolyte product approved by your healthcare provider
A cool, damp cloth placed on the back of the neck, wrists or forehead can provide quick relief. A lukewarm shower or foot soak may also help lower discomfort without shocking the body with extremely cold temperatures.
Avoid hot tubs and saunas during pregnancy because they can raise core body temperature.
6. Keep Skincare Gentle
Heat, sweat and friction can contribute to rashes, chafing and sensitive skin.
Simple options may include:
- Pure, fragrance-free aloe vera gel for minor sun-exposed skin
- Unscented moisturizers with short ingredient lists
- Organic cotton cloths
- A thin layer of plain coconut oil on areas prone to friction, provided it does not irritate your skin
- Cool compresses for temporary relief
Always patch-test a new topical product first. Do not apply products to broken, blistered or infected skin without medical guidance.
Be especially careful with essential oils, herbal sprays and concentrated botanical products. Natural substances can still cause allergic reactions, interact with medications or have limited pregnancy-safety data. MotherToBaby recommends carefully reviewing essential-oil and herbal-product use during pregnancy with a qualified healthcare professional.
7. Eat Cooling, Hydrating Foods
Water-rich foods can contribute to overall hydration while providing nutrients and energy.
Refreshing choices include:
- Watermelon
- Cucumber
- Berries
- Oranges
- Peaches
- Grapes
- Plain yogurt
- Smoothies made with pasteurized ingredients
- Chilled soups
- Salads containing properly washed produce
- Homemade frozen fruit pops
Continue following pregnancy food-safety recommendations. Wash produce carefully and ensure that dairy products and juices are pasteurized.
8. Cool Your Home Strategically
When air conditioning is unavailable, small changes may help:
- Close blinds and curtains during the hottest part of the day.
- Open windows once outdoor temperatures fall.
- Use fans to circulate air.
- Spend time on the lowest level of the home.
- Turn off unnecessary lights and appliances.
- Visit an air-conditioned library, community centre, mall or trusted friend’s home.
- Sleep with lightweight cotton bedding.
A fan may improve comfort, but during severe heat it may not be enough on its own. Make a plan for where you can go if your home becomes too hot.
Know the Warning Signs
Symptoms of heat-related illness may include:
- Heavy sweating
- Muscle cramps
- Weakness
- Lightheadedness
- Headache
- Nausea or vomiting
- Unusual exhaustion
- Preterm contractions
Move to a cool place, stop physical activity and begin drinking fluids if you can safely do so.
Seek urgent medical attention for fainting, confusion, severe or worsening symptoms, an inability to keep fluids down, contractions, vaginal bleeding, fluid leakage or concerns about the baby’s movement. Contact your maternity care provider whenever something does not feel right.
A Final Reminder from Sacred Surrogacy
Pregnancy during a heat wave requires flexibility, preparation and plenty of self-compassion.
You do not need to keep up with your usual schedule when your body is asking you to slow down. Cancel the outing. Move the walk to the evening. Ask someone else to run the errand. Sit in front of the fan with your feet up and your water bottle nearby.
Caring for yourself is an important part of caring for the pregnancy.
At Sacred Surrogacy, we believe surrogates deserve to feel supported, protected and cared for in every season of their journey—including the hottest days of summer.
This article provides general educational information and is not a substitute for advice from your physician, midwife or other maternity healthcare provider. Ask your provider before using unfamiliar supplements, herbal products, essential oils or electrolyte products during pregnancy.
