Birth & Delivery
Giving birth in a heatwave? Real talk, mama wisdom & your ultimate survival guide
Jessie Day, Senior Editor | 25 Jun 2025
Giving birth is already one of the biggest physical and emotional journeys you’ll go through – but when a heatwave hits at the exact same time? That’s a plot twist no one asked for.
Whether you’re days away from meeting your baby or deep into the third-trimester summer slog, this guide has your back with real stories, hard-won tips, and support from mamas who’ve been there (and sweated through it).
I gave birth to both of my babies in full-blown heatwaves – one during the legendary summer-long scorcher of 2018, the other on the hottest day of the year in 2020. I remember slippery boobs while trying to initiate breastfeeding, the sweet nectar of ice-cold coconut water (I kind of hate the stuff now!), handheld fans on full blast, and sipping every icy drink in sight (looking for a treat? Gail’s summer coolers are ON FIRE this year, and perfect for pregnant mamas – think Darjeeling iced teas, with notes of strawberry and tarragon – or whip up your own at home with fruit, mint, ice and soda water).
But the biggest takeaway from both births? Hydrate like your life depends on it, say no to anything that doesn’t serve you, and don’t underestimate the power of a well-placed muslin.
Here’s what helped me – and other mums in our community – to survive, birth, and recover in the heat.
First things first: Say no (to pretty much everything)
At this point, and before we even get to the labour room, here’s my biggest tip: give yourself permission to cancel, pause, say no – to anything that doesn’t help you feel calm, comforted, and/or cool.
You’ve done a whole pregnancy. Now you’re giving birth in a heatwave. You owe it to yourself to opt out of plans, put your feet in something cold, sip something icy, and just watch the world go by. It’ll all still be there after the baby arrives.
Saying no and cancelling is very un-me. But in that 2018 heatwave I did just that, cancelling a friend who’d kindly suggested meeting up a 45-minute tube ride from my house (for clarity, she was trekking 2 hours by train). My baby arrived the very next day.
Just say ‘no’, kindly.
Hydration = power
If there’s one thing to focus on in the days leading up to the birth, it’s hydration. Drink more water than you think you need. You’ll need to pee all the time, but it’s worth it.
It keeps your energy up, supports your body’s natural processes and functions, and helps you feel more mentally focused – and trust me, birth requires serious mental focus, whatever kind you end up having.
Coconut water was my go-to pre, during and post-birth (natural electrolytes FTW), and I kept a stash of icy drinks nearby at all times.
The experts agree — here’s how hydration and rest help during labour from the midwives at Tommy’s.
“I couldn’t tell if it was hot or cold during labour”
Here’s the wild thing: despite the 30°C+ outside, when I was actually in labour, I genuinely couldn’t have told you if it was hot or cold.
Your body goes into its own incredible mode – I remember suddenly feeling freezing at one point with my first labour, even though it was boiling outside. My husband told me later the room was like a sauna the entire time. And apparently, this is very common.
So while the heatwave may feel unbearable beforehand, in labour itself your body’s going to do strange and wonderful things. The trick is to prepare well before and after, when the heat really hits hardest.
The post-birth sweat is real
Once baby’s out and you’re in the glow of newborn bliss, the real heat hits. There’s skin-to-skin, cluster feeding, hormones, and yes – sweat. So much sweat.
Honestly, all I wanted after both births was to be horizontal, hydrated, and wearing the lightest, comfiest clothes I could find. There was going to be sweat. There was going to be skin. But I didn’t want to think about anything else – just me and the baby.
Hattie – CEO of revolutionary supplements brand Her.9 – shot me over her top tip – “Get yourselves some of those giant muslins and pop them between you and babe.”
Same. For me, giant muslins were a game-changer. Soft, breathable, and perfect for shielding sticky skin or lying between you and baby during feeds.
Home birth? You’ll still need warm water
If you’re planning a home birth, here’s a heads-up from experienced mum-of-two Pip:
“Saaaame – 2 x heatwave births!!! Frozen grapes and flannels were my saviour. With home births, you still have to have temperature control for the baby, so the birth pool was warmer than I would’ve wanted.
Feeding is very sweaty and I was always worried the newborn was overheating. Also, you just generally feel absolutely rank.
BUT, silver lining – you get to celebrate your kids’ birthdays in the park every summer for free.”
I couldn’t agree more.
Cool water = cool mind
Whether you’ve got a bath or not, water is your best friend. Before birth, it’s soothing, calming, and temperature-controlling.
Co-founder of The Positive Planner Ali DMd her own, sweaty memories:
“I spent most of the week leading up to my birth in the bath! I had a basement flat, no windows, so I just listened to my hypnobirthing tracks and sloshed around until I was a very large prune.
If you don’t have a bath, stick a paddling pool in your shower.
Also – wet towel around your neck when travelling to hospital. My partner said I looked like I was going into a boxing match. Oh, and I wore a sleeping eye mask because the sun was too much after all those dark bathroom days!”
Need summer prep ideas? Bookmark this toolkit for surviving a summer pregnancy from The Ribbon Box team.
Clothes optional
Forget birthing gowns. Labour is not the time for a well-curated wardrobe.
Birthing rockstar mum of two Jess has my fave tip:
“Get completely naked! I had a baggy t-shirt on but once the pain ramped up, so did the sweats – I stripped off and didn’t care who was in the room!”
Same. I went from “I’ll wear this lovely loose black dress-vest thing” to “get everything ever created away from me right now.” Total nudity is underrated. Just make sure to star those nips and bits out when you’re sharing photos later.
Or not. At this point, who cares?
Don’t just sit there
Yes, yes, rest up. Feet up. Fan on. Cold drink in hand. You deserve every second of that.
But here’s the other side of the coin: gentle movement in those final days can really support your birth.
I truly believe that moving around in the build-up to my second birth – short walks, pregnancy yoga, staying on my feet, pottering – was what helped it go so smoothly. Three hours start to finish. My midwife at the time agreed that moderate movement in the days before labour can really help get things going and support an efficient birth.
So yes – cancel the social stuff, say no to the unnecessary, but do build in time for a slow, mindful walk in the shade, podcast on, iced drink in hand.
Need a prep checklist? Start with The Ribbon Box’s ultimate hospital birth bag guide.
Your heatwave birth toolkit
What I’d recommend, going in hot:
For labour
- Handheld fan (USB or battery-powered)
- Cooling face mist
- Wet flannels in a ziplock
- Coconut water or hydration tablets
- Frozen grapes / watermelon chunks
- Comfy, loose clothes – or nothing at all!
- Giant muslins
- Lip balm (because everything gets dry)
- Eye mask
- Peppermint oil in water spray
Before birth
- 2-3L of water per day
- Cancel what you can
- Short walks and gentle movement
- Cold foot soaks or paddling pool dips
- Iced drinks – treat yourself
After birth
- Keep skin-to-skin, use muslins to stay dry
- Jug of chilled water within reach
- Cooling water wipes
- Lightest, softest clothes
- Fan on for feeds and cuddles (but don’t aim directly at baby)
My trusted sources for extra support
