Whether you're braving the British summer heatwave or travelling to a hot and humid destination for your babymoon, it's important to know expert-approved ways to keep you cool when temperatures soar.
Pregnancy can bring steady, radiating heat or sudden hot flushes that leave you feeling dizzy and queasy. These symptoms, along with the sweltering summer weather, can make you feel like you're non-stop sweating.
“Pregnant women generally feel hotter,” says independent midwife Meg Miskin-Garside. “Not everyone suffers, but there’s nothing to worry about if you do feel like this: your increased body temperature isn’t damaging to your baby, it’s just uncomfortable for you.”
Just be careful not to pass off a fever as a hot flush, Dr. Meg says, “Your normal temperature in pregnancy is 37.8°C. If it’s much above that, keep well-hydrated, and see your doctor if there are no signs of it lowering.”
Recent studies have shown a direct link between heatwaves and an increased risk of early births among pregnant women.
“During pregnancy, it’s crucial to be aware of the signs of overheating and know when to seek medical attention. Excessive sweating can be an early sign of overheating. This indicates that your body is working hard to regulate its temperature. An unusually fast heart rate can signal that your body is struggling to stay cool, especially concerning if accompanied by other symptoms,” Dr. Penelope Law, consultant obstetrician, gynaecologist and member of the Luna Daily Medical Collective cautions.
Excessive heat can trigger pregnancy mood swings, and we want both you and your little one to stay comfortable when the sun is shining. That's why Mother&Baby has compiled expert-approved cool-down hacks to keep you sweat-free and stress-free this summer.
9 cool-down hacks every pregnant woman needs to know during a heatwave
1. Wear summer-friendly maternity clothes
In the UK, sunshine may be sparse compared to other places, but it's still essential to invest in key staples for a summer-friendly maternity wardrobe. Consider versatile pieces like maternity jeans and dungarees paired with bump-friendly tops that can be worn year-round. Adding a couple of maxi dresses, colourful coords for special occasions can keep you cool, comfortable, and chic.
"Cotton is ideal for summer clothing," advises Dr. Penelope. "It's breathable, lightweight, and absorbs sweat to help regulate body temperature. Linen is another excellent choice for warmer weather due to its breathability, moisture-wicking properties, and relaxed fit."
Avoid restrictive materials that can trap heat and leave you feeling sweaty and uncomfortable. If you want to cool down in a heatwave, make sure your wardrobe is full of lightweight materials and clothes that fit loosely around your body.
Wear a wide-brimmed hat, apply SPF generously, and reapply often. Avoid direct sunlight as much as possible and stay in the shade, especially between 11 AM and 3 PM when the sun is strongest.
Dr. Penelope advises, “Seek shade whenever possible, especially during warmer temperatures. Staying in the shade can significantly lower your body temperature and prevent overheating.”
2. Change your bedsheets to summer-friendly fabrics and colours
Ever wondered how to keep cool at night when pregnant? Struggling to sleep with a little one inside your belly is tough enough, and the heat, coupled with pregnancy insomnia, makes it even more uncomfortable at night. If you find yourself sweating profusely wrapped around your pregnancy pillow, consider changing your choice of sheets as this could be exacerbating the issue.
Opt for sheets made of 100% natural fibres, such as cotton or linen. These materials breathe easily and help keep you cool. Silk or satin sheets may seem airy, but they tend to trap heat close to the body. Light-coloured sheets are also key to staying cool, as they reflect heat rather than absorbing it. Choosing crisp, white sheets can significantly improve comfort in warmer weather. Give your bed a makeover with these changes—you might be surprised by the results. Don't forget to try a cooling pillowcase for added comfort.
3. Create a cool environment
While it may seem counterintuitive to close the blinds on a sunny day, it's an effective way to keep your home cool. Blocking out direct sunlight reduces heat seeping through the windows, noticeably improving comfort. Similarly, minimise indoor heat by turning off as many electrical lights as possible and enjoying the cool, dark ambiance. When the sun goes down, you can lift the blinds again and open the windows for a taste of summer breeze.
Dr. Penelope advises,“Pregnant women can safely use air conditioning, fans, or other cooling devices to manage heat.”
Air conditioning is safe if available; ensure it's well-maintained for optimal air quality. When AC isn't an option, handheld fans provide practical airflow, while ceiling and portable fans effectively cool spaces.
4. Stock up on refreshing, healthy snacks and smoothies
Swap out ice cream and stock your freezer with berries instead. Freeze strawberries and blueberries for a cool, refreshing snack. For a fun twist, use ice lolly moulds to make berry-lollies with water. Frozen grapes are also a delicious option!
It’s tempting to drink sugary sparkling drinks to quench your thirst, but opt for fresh fruit smoothie instead.
5. Avoid spicy foods, fried foods and hot drinks when possible
For mamas who love spicy food, this might be a bit disappointing, but try to cut back on spicy dishes this summer as they can increase sweating. If you're feeling adventurous, consider swapping hot drinks for iced ones.
When trying to lower your body temperature, it's best to avoid spicy foods and hot drinks like tea or hot chocolate. Instead, opt for cooler dinner options such as fresh salads or pasta. Prepare these dishes a day in advance and store them in the fridge for convenient leftovers.
Additionally, steer clear of heavy and greasy foods like fried snacks, burgers, and creamy sauces. These foods can weigh you down and make you feel sluggish in the summer heat.
6. Always bring a water flask to keep you hydrated all day
Drink Plenty of Water: Aim for at least eight glasses a day, more if it’s very hot or you’re sweating a lot. Staying hydrated is crucial for regulating your body temperature.
“Hydrate, drink plenty of water throughout the day. This helps regulate body temperature and prevents dehydration, which can be more likely in hot weather,” Dr Penelope says.
Keeping a water bottle handy not only ensures hydration but also serves as a visual reminder to drink water. We recommend the handy Pistachio Green flask from Frankie Green, a summery one-litre bottle ideal for hand-carrying or slipping into your bag, keeping your water cold for hours on end.
7. Keep cooling essentials handy
Keep your handbag stocked with cooling essentials. Start with a spray bottle filled with water in the fridge overnight—simply spritz yourself whenever you feel overheated or you can always really on an Evian Mist Spray.
If investing in an air conditioner isn’t feasible, you can create your own DIY air con: place a tray of ice in front of a fan. As the ice evaporates, cooler air circulates around the room.
For scorching hot days, have some flannels ready—soak them in cold water for instant relief. Additionally, a scrunchie or headband is handy for keeping your hair up and staying cool when your hair gets in the way.
8. Adopt a cooling summer self-care ritual
Pulse points: Keep cool by running or dabbing cold water on your body's pulse points: wrists, insides of your elbows, behind your ears, or knees. It may sound simple, but it's incredibly relieving. Try running them under cool water for a minute or two, or wrap some ice in a tea towel and gently hold it over these areas.
Soakyour feet: Fill a salad bowl with ice and water and dip your feet in. Alternatively, you can use a washing-up bowl or a paddling pool. The refreshing sensation will quickly spread throughout your body. Simple and genius!
No more chafing: For many women, summer brings one major annoyance - chafing. During pregnancy, when your body seems to grow rapidly, this can become a particularly sore problem in the heat. Here's the perfect solution: apply coconut oil to your legs and thighs in the morning to keep chafing at bay all day long. Another effective tip is to use talc-free powder, which provides the same soothing effect. Let us know how you get on!
9. Slow Down with Your Summer Errands
Don’t overexert yourself. Keep physical activities light and opt for walking over running, especially during tasks like shopping or school runs.
The tell-tale signs you’re overheating
During pregnancy, it’s crucial to recognise the signs of overheating and understand when to seek medical attention. Dr. Penelope advises to not ignore the signs and take action right away.
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Excessive sweating: This can be an early sign of overheating, indicating your body is working hard to regulate its temperature.
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Unusually fast heart rate: A rapid heartbeat may suggest your body is struggling to stay cool, especially if accompanied by other symptoms.
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Nausea: If you experience nausea, particularly if it's new, it could be a sign of dehydration and should be closely monitored.
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Breathlessness or difficulty breathing: These symptoms should not be ignored, as they may indicate your body is under stress from overheating.
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Dark urine: If you notice you are not peeing enough, it could be due to overheating. Dark-coloured urine is also a sign of dehydration.
Recognising these signs early can help you take steps to cool down and seek medical advice if necessary.
About the experts
Dr. Penelope Law is a distinguished obstetrician and gynaecologist with 20 years of experience in central London. Her pioneering research in non-invasive techniques for treating uterine fibroids has garnered global recognition, positioning her as a leading expert advocating for alternatives to traditional surgery. Dr Penelope’s extensive studies on the impact of obesity during pregnancy have led her to establish and oversee an NHS antenatal obesity clinic in London. This initiative attests to her commitment to addressing critical health challenges affecting pregnant women.
Meg Miskin-Garside is an independent, self-employed midwife registered with the NMC, boasting 25 years of experience and over 500 assisted births. She champions a woman's right to choice and continuity of care throughout pregnancy and birth. Working independently but collaboratively with the NHS, she aims to provide safe and positive birthing experiences.
About the author
Anne Lora Scagliusi is a Senior Digital Writer at Mother & Baby. She is a Scotland-based journalist with over a decade of international writing experience, specialising in women’s health, maternal mental health, and wellness. Her work has been featured in Vanity Fair, Marie Claire, and Glamour and has appeared on several Vogue global editions. She is mum to a one-year-old bambino and lives between Italy and the UK. You can follow her on Instagram.