Here at JustExhale, we understand that being pregnant during hot weather can be extremely challenging and it can leave you hating the warmer weather because you’re already feeling hot and bothered during pregnancy and managing the heat becomes a priority.
You’re likely already hotter and sweatier due to hormonal changes and increased blood supply and may find that you are experiencing hot flushes as your body struggles to regulate your temperature. It also takes way more energy to move around with a bump and this can make managing the heat even harder.
Whilst pregnant, it is important to keep yourself cool as overheating can make you feel tired and dehydrated as well as really uncomfortable. Being too hot may lead to heat exhaustion which can make you feel very unwell. The symptoms of heat exhaustion include headaches, feeling dizzy and sick, fast breathing and a racing pulse. If you do experience any of these symptoms make sure that you seek immediate medical support.
Tips on managing the heat…
Thankfully there are plenty of steps for managing the heat when pregnant and these are:
- Wear loose clothing. Clothes made of cotton and other natural fibres allows the skin to breathe and helps you to feel cooler.
- Drink plenty of water – even if you’re not thirsty! If you’re thirsty, chances are you are already dehydrated. Carry a water bottle with you and drink little and often. Water is good but you can also choose orange juice and/or isotonic sports drinks to replace electrolytes.
- Eat chilled/frozen foods. Ice lollies and foods that are high in water content such as melon, berries, salad and vegetables.
- Stay in the shade and try not to sit in direct sun. Avoid the heat during the hottest point of the day, managing the heat is easier if you avoid direct heat. Make sure to wear a hat with a wide brim and a high factor SPF to protect your skin. In pregnancy, there is a common condition called Melasma which is brown patches of pigmentation usually on the face.
- Invest in a mini fan for bursts of cooling air whilst you’re out and about.
- Use a spray bottle of water (kept in the fridge) and spritz yourself regularly. Flannels and sponges can also help to manage the heat you feel and can be applied to your forehead, back of your neck and top of your head.
- Keep a gel eye mask in the fridge or freezer and apply when needed.
- Run your wrists, forearms up to your elbows under cold water.
- Keep rooms as cool as possible with air flowing throughout – i.e. open the windows but keep the blinds/curtains closed. A fan could help the air to circulate.
- Have a cool shower or bath. Also use of a foot spa, paddling bool or bucket of cool water to soak your feet in is beneficial, you could even pop some ice in there to really cool you down.
It can be hard to keep on top of managing the heat you feel in pregnancy because it can cause you to feel stressed and flustered but taking a moment to slow down and follow the above advice will be really beneficial to the way you feel… failing that you could just take all your clothes off, lie down, put your feet up and take it easy!
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