How to Survive Summer as an Expecting Parent

Summer and pregnancy both come with their own set of challenges, but when they combine? It can feel like you're carrying the sun around with you.

From swollen ankles to stuffy nights, the heat has a way of turning even the simplest tasks into major undertakings. But don’t sweat it (literally!). There are plenty of ways to stay cool, comfortable and calm during the warmer months.

Whether you’re navigating the first trimester or preparing for your due date, here are five tips for surviving summer as an expecting parent.

When you're pregnant, your body needs more water to support increased blood volume, amniotic fluid levels and your baby's growing needs. Add summer heat into the mix, and staying hydrated becomes even more essential. Dehydration during pregnancy can lead to headaches, dizziness, overheating and even preterm contractions, so don’t wait until you’re thirsty to start sipping.

Make hydration more manageable (and enjoyable) by keeping a reusable water bottle nearby, setting reminders to drink throughout the day or even adding a splash of flavor. Fresh fruit, herbs like mint or basil and a squeeze of citrus can turn plain water into a summer refresher.

If you're struggling to stay hydrated, talk to your care provider about pregnancy-safe electrolyte drinks that can help you replenish without unnecessary additives.

When the temperature climbs, the right outfit can make a big difference in how you feel. 

Lightweight, breathable fabrics like organic cotton and linen are your best friends during pregnancy, especially in summer. These materials help wick away moisture, allow airflow and reduce the risk of heat rash or skin irritation.

Loose-fitting maternity dresses, flowy tanks and supportive-but-stretchy shorts can keep you cool while accommodating your growing belly. Don’t forget a wide-brimmed hat and breathable undergarments to complete your summer look. 

Getting a good night’s sleep during pregnancy is tough enough without the added heat. Hormonal changes can raise your body temperature, and that growing bump doesn’t make finding a comfortable position any easier.

To cool things down, start with breathable bedding. Lightweight sheets made from organic cotton percale can help wick away moisture and improve airflow.

You might also want to swap your pillow for a naturally cooling or breathable version (memory foam traps heat), and use a fan or air purifier to keep air moving. A cool shower before bed, blackout curtains and a consistent bedtime routine can also go a long way.

And while you’re upgrading your sleep setup, don’t forget about Baby’s future sleep, too. A breathable crib mattress can help keep your little one cool and comfy when their turn for summer nights comes around.

Staying active during pregnancy has plenty of benefits, but in the summer heat, it’s important to be selective about when and how you move. 

Overheating can be risky during pregnancy, so listen to your body and avoid outdoor activity during peak sun hours.

Opt for cooler times of day like early morning or just after sunset, and stick to low-impact options like walking, prenatal yoga or swimming. These gentle movements can improve circulation, reduce swelling and ease some of the aches and pains that come with a growing bump.

If the heat has you feeling wiped, it’s okay to rest. Sometimes the healthiest choice is skipping the workout and putting your feet up instead.

Pregnancy naturally raises your body temperature, so when the weather heats up, it doesn’t take much to feel overheated. But overheating during pregnancy isn’t just uncomfortable – it can also be unsafe.

Keep an eye out for signs like dizziness, rapid heartbeat or nausea, and take steps to cool down fast if they hit. Stick to shaded areas or air-conditioned spaces when you can, and wear a wide-brimmed hat and mineral-based sunscreen to protect your skin. Cooling strategies like cold compresses, foot soaks or a spritz of water from a spray bottle can offer quick relief.

And be mindful of heat-trapping products like synthetic cooling gels or certain essential oils – check with your care provider before using anything new.

It might feel like it, but pregnancy isn’t the time to try to do it all, especially during a heatwave. 

Grocery runs, heavy lifting or even just planning a summer outing … don’t be afraid to ask for help. Lean on your partner, friends, family or a delivery app when needed. Your body is already working hard growing a human.

If you’re preparing for Baby’s arrival, try to pace yourself and space out your to-do list. Instead of cramming everything into one weekend, make small, manageable progress each day. And remember: rest is productive, too. Prioritize breaks, naps, mental health and quiet moments, especially when the sun (and your energy level) is at its peak.

Pregnancy in the summer isn’t always a breeze. But, with the right strategies, it can be a season of calm, connection and care. Stay cool. Listen to your body. Don’t be afraid to slow down.