This is no ordinary summer...you're pregnant! Whether you’re navigating the heat, prepping for baby,going onvacation, or just looking for some seasonal fun, this comprehensive guide has you covered. Here are some essential tips and ideas to ensure you have a safe, healthy and enjoyable summer an expecting mom.
Dealing with Summer Heat During Pregnancy
Pregnancy can make you feel warmer than usual, so keeping cool is key.
- Opt for lightweight, breathable fabrics like cotton and linen. Loose-fitting clothes and maternity wear designed for hot weather can keep you comfortable.
- Avoid the midday sun, typically between 10 AM and 4 PM, when the sun’s rays are strongest.
- Cool down with refreshing showers at home or the hotel, and use cooling towels or portable fans when you're out and about.
- Be cognizantof the signs of overheating, such as excessive sweating, dizziness, or nausea, and take immediate steps to cool yourself down.
Don't expect yourself to keep up the way you have in past summers. Your body's doing double duty right now! It's also hotter than ever before, and taking it easy is the best way to enjoy, err, make it through, your pregnant summer.
Healthy Summer Snacks and Hydration Hacks for Pregnancy
The myth of "eating for two" has been dispelled, but your eating habits do change throughout your pregnancy. The increased heat of the summer can bring additional changes to your hunger and thirst cues.
- Keep healthy snacks on-hand to avoid hunger pangs or nausea. Think accessible, small meals. Sliced fruits (like any melons or citrus, strawberries), veggie sticks (like cucumbers, celery, zucchini and broccoli) with hummus, yogurt parfaits, and homemade popsicles made from pureed fruit and juice are all excellent choices. If homemade's not your thing, choose store-bought without food coloring, added sugar or synthetic sugars.
- A refreshing summer-salad, grilled vegetables, and lean proteins makes for a light, but satisfying dinner before bedtime. The light meals for dinner actually helps give you a more restful night of sleep, than if you were to eat a heavier meal.
- Smoothies made from fresh fruits (frozen isgreat, too, and budget-friendly), yogurt (if you dig the creamy vibe), and definitely a huge handful of leafy greens (like spinach) are perfect for breakfast or snacks. Pro Tip: Any leftovers are best poured into a popsicle mold and popped in the freezer to enjoy later! (versus pouring down the drain or keeping in the fridge).
Staying hydrated while pregnant is always important, andeven more so during the summer. In the heat, you become more dehydrated than when you're inside. Consistently drinking water throughout the day can make your pregnancy more comfortable (isn't that the goal?) If plain water isn't your jam, consider infusing it with fruits like lemon, cucumber, or berries fora more enjoyablesip. Coconut water is also an excellent hydrating beverage that's naturally rich in electrolytes. Avoid drinks high in sugar or with synthetic sugar (disguised as "0 sugar"), as those choices can dehydrate us further. Sometimes the perfect water bottle is exactly what you need to stay on top of your regular water consumption. Pro Tip: always keep a filled water bottle nearby and sip regularly. No need to glug!
Prenatal Yoga and Exercise Routines for Summer
Prenatal yoga is preferable during pregnancy because it's low impact. (If you're already used to high impact exercise and you're not considered a high risk pregnancy, keep it up and keep listening to your body). Prenatal yoga can help alleviate common pregnancy discomfort and give your body more flexibility. Look for classes tailored to pregnant women, or follow online tutorials with modifications for pregnancy. Gentle stretching, breathing exercises and light cardio can also be part of your routine, preferably in a cool, shaded area or indoors.
Other low-impact activities like walking or swimming are great alternatives to prenatal yoga. Swimming is particularly beneficial as it provides a full-body workout while keeping you cool. Of course, we cannot emphasize enough to always listen to your body and avoid overexertion. The goal isn't to win a medal, it's to avoid going dormant and allow your body the gift of movement (even when you don't feel up to it). A brief walk is better than no walk at all.
Travel Tips for Pregnant Moms
If you’re planning to take a summer vacation, we've got a few suggestions to consider while pregnant.
- Visit mild climate destinations. Save the extreme weather conditions for another era of life.
- For travel by car, plan on making more frequent stops to allow your body to stretch. While you're keeping hydrated, allow for bathroom breaks, which, yes, will likely increase with pregnancy.
- For travel by plane, on flights longer than an hour, be sure you’re committed to getting up and out of your seat. It’s healthful to take a walk through the cabin to provide your body optimal circulation, stretch opportunities and, yes, bathroom breaks.
Consulting with your healthcare provider before making travel commitments can provide you with more peace of mind, too. After a certain number of weeks of pregnancy (varies within the 3rd trimester), travel isn’t recommended.
Maternity Swimwear Trends
If you plan on making swimming a part of your exercise routine, attending a pool party, hanging by your own pool, or one on vacation, look for supportive maternity swimwear that accommodates your growing bump and is comfortable. The 2024 maternity swimwear trends we are tracking are:
- Versatile styles that transition to postpartum, like nursing cutouts and lots of adjustable features.
- UPF 50+ options are increasing, ensuring you’re sun protected
- Bold and bright colors are fun and chic
- Eco-friendly and sustainable fabric options are also on the rise
Sun Safety Tips during Pregnancy
When it comes to sun protection, embrace the cover-up! The best way to stay protected from the sun is with clothing as it allows for fewer chemical sunscreen applications. Look for linen and gauzy cotton to stay cool and breezy. And if you don’t have an obnoxiously large sun hat by now, it’s time!
Wear sunscreen with an SPF of at least 30 and UV-blocking sunglasses. Seek shade whenever possible and reapply sunscreen every hour, especially after swimming or sweating. There’s also some reliable, portable, rechargeable fans now, too, that are worth packing!
Self-Care Tips for Pregnant Moms in the Summer
Take time for self-care with a gentle skincare routine. Use moisturizers and sunscreens that are safe for pregnancy. Our favorite way to check for clean and safe ingredients in these products is through the Environmental Working Group’s Skin Deep database. You can check specific product toxicity ratings or find a list of EWG-approved products in various categories.
If there ever were a time to pamper yourself, now is it! You don’t have to do a spa day (though we are big fans of prenatal massages!), even taking a lukewarm or cool bath or a midsummer nap can do wonders for your physical and mental well-being.
Summer Baby Prep for Savvy Moms
Taking advantage of the summertime to prepare for the arrival of your baby is a wise and proactive choice, especially by enrolling in an online newborn feeding course. The longer days and typically lighter schedules of summer provide the perfect opportunity to focus on learning about newborn nutrition and breastfeeding techniques. At Baby Boldly, we’ve partnered with January Consulting to bring you a comprehensive course led by a newborn feeding expert in small, topical videos under 10 minutes each.
allows you to study at your own pace and in the comfort of your home, making it convenient to integrate this essential education into your routine. Understanding the basics of newborn feeding, including proper latch techniques, recognizing hunger cues, and managing common breastfeeding challenges, can significantly ease the transition into parenthood. Additionally, this course covers bottle-feeding, pumping and formula-feeding, ensuring you are well-prepared for all scenarios.
By following these tips, you can ensure a healthy, comfortable, and enjoyable summer while expecting. Embrace the season with confidence and boldness, momma! You’ve got this!
