How to Cope with Hot Weather When You're Heavily Pregnant
Pregnancy brings plenty of magical moments but let’s be honest, being heavily pregnant in very hot weather isn’t always one of them.
The extra weight, the heat, the swelling… it can all feel overwhelming when temperatures rise.
If you're heading into your final weeks during the warmer months, here are a few simple tips to help you stay cool, comfortable, and calm.
1. Stay Hydrated - Even When You Don't Feel Thirsty
During pregnancy, your body needs more water than usual, and that need only increases in hot weather. Keep a bottle of water with you throughout the day, sip regularly, and don’t wait until you feel thirsty.
If plain water feels a bit boring, try adding slices of lemon, cucumber, or fresh mint for something a bit different.
2. Dress Light & Loose
Choose lightweight, breathable fabrics like cotton that help keep you keep cool and dry. Loose-fitting clothes and maxi dresses might become your summer pregnancy best friend - they’re comfortable, cool, and stylish without feeling restrictive.
3. Cool Your Pulse Points
If you're feeling particularly hot, apply a cool, damp cloth to areas like the back of your neck, wrists, ankles, and behind your knees.
Cooling your pulse points can quickly help lower your body temperature and make you feel more comfortable.
If possible, plan your outdoor activities for early morning or late evening when the temperatures are lower. Try to avoid being outside for long periods between 11am and 3pm when the sun tends to be at its strongest.
5. Take Breaks & Put Your Feet Up
Swelling (or oedema) is very common in late pregnancy, especially in the heat.
Whenever you can, elevate your feet to help reduce swelling in your ankles and legs.
Short, regular breaks can make a big difference to how you feel throughout the day. Easier said than done we know especially if you have older children needing you too.
6. Take Lukewarm Showers or Baths
A cool shower or a lukewarm bath can feel like a little oasis during a hot day.
Just make sure the water isn’t too cold (or too hot) you want to gently cool your body, not shock it.
7. Staying cool at Night.
Trying to get comfortable in bed when you’re heavily pregnant can be tough at the best of times and the heat doesn’t help.
Use a fan or open windows to keep air circulating in your bedroom.
Light, breathable bedding (or even just a sheet) can help prevent you from overheating.
Keep a cool, damp flannel or small spray bottle by your bed to gently cool your face or neck if you wake up feeling hot.
If you have a pregnancy pillow, consider using just parts of it so you don’t feel too wrapped up and warm.
7. Listen to Your Body
Most importantly - give yourself permission to slow down.
We know this is easier said than done but rest when you need to, accept help when it's offered, and know that it's okay to put your feet up more often during these final weeks.
Summer pregnancies aren’t always easy – but it’s not forever. Soon enough, your little one will be here, and this chapter (sore feet, sweaty nights and all) will be just a memory.
Until then, take it one day at a time and stay as cool and comfortable as you can.
With love, Team Nest x
