Beat the Heat: How to Cool Off While Pregnant

With an already increased temperature, handling the heat during pregnancy is no joke. Growing a human is hard work! Feelings of discomfort and fatigue are increased by the heat, as is swelling in hands and feet.

Sun sensitivity can also be an issue for pregnant people– many people experience chloasma during pregnancy, which is an increase in melanin that causes freckles and dark spots across the face and chest. Exposure to the sun can increase melanin production even further, making chloasma worse. 

Hot weather can be hard to bear while pregnant. To start with, your temperature is already raised an extra degree simply by carrying a baby. One of the first signs of pregnancy is an increased temperature! After that, the release of progesterone through the pregnancy– in addition to metabolic changes– causes a pregnant person’s temperature to be raised about one degree. 

If you’re dealing with any of these things (or are just looking to cool down!), here are some tricks to help pregnant people beat the heat. 

• Pick Your Wardrobe

Natural fabrics like cotton, linen, and bamboo are perfect for staying cool. Linen is breathable and lightweight, allowing heat to escape. Cotton absorbs sweat, pulling it away from your body and allowing it to cool down. Bamboo is also absorbent, but is much more lightweight than cotton, making it perfect for a summer night pajama set. 

Pick loose clothing during the daytime to allow air to circulate against your skin. If you’re going outside, pick clothes that protect the skin from UV and direct sunlight. Ambient heat from the air is much, much cooler than direct sunlight! 

• Essential Oil mists

Essential oils can help you cool down. Dabbing some peppermint essential oil behind the ears can create a cooling sensation. A gentle spray bottle with a small amount of citrus oil can also create cooler-feeling air.

• Fans and Spray Bottles

If you don’t have air conditioning, fans are a perfect way to stay cool indoors. Big or small, creating a breeze inside your home will help you to stay cool. Cool down even faster by using a gentle spray bottle to mist your skin. As the water evaporates, it takes the heat with it– leaving you cool and refreshed. 

• Baths and Showers

A hot bath is always a treat, but it doesn’t feel quite as nice in the summertime. Some people may suggest a cold bath, but cold water causes the body to start to work to heat up. Instead, try taking a cool or lukewarm bath. This will lower your temperature without causing your body to work overtime and heating you up. 

• Exercise in the pool

Self care is essential during pregnancy. For many people, exercise is a critical part of that self care. In the summer months when it may be too hot to run, try swimming! Not only is swimming generally recommended for pregnant people as a great form of exercise, it’s also perfect for staying cool. 

• Take naps

Living in the heat is physically taxing. On a body that’s already working overtime, it can be incredibly exhausting. Remember that you may need to set aside more time to rest during the day while it’s hot. Taking naps or breaks during the hottest part of the day, usually in the midafternoon, is common in countries where hot weather is common. They know what they’re doing! 

• Cold spots

  Certain spots along the body have veins close to the skin. These places include the sides of the neck, the temples, under the arms, on the wrists, and around the groin. Placing ice packs on these areas is a very effective way to cool down! If ice packs won’t work, apply cold water to those areas. Cold water on the wrists is available anywhere there’s a sink!

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