Mum-approved summer pregnancy tips for beating the heat (& the products our team swears by)

It’s hot, heavy, and humid – and you’re pregnant. Let’s be real, it’s likely to be a struggle of the very sweaty kind, no matter how far along you are!

A few of the team at TRB HQ have been through pregnancy at the height of the warmer months. And right now in the UK, we’re finally starting to feel those first real heavy waves of summer heat. 

So, we’ve gathered some of the top summer pregnancy tips for surviving and staying cool, as well as the hacks, essentials, and products the mums on our team used and loved.

Do you feel more hot when pregnant?

Firstly, it’s not just an old wive’s tale, and you’re not just imagining it – yes, you can feel more hot when pregnant. 

In fact, the NHS tells us that you’re pretty likely to feel warmer than usual during pregnancy, whether it’s summer or not. This is due to hormonal changes, and an increase in blood supply to your skin. 

You’re also likely to sweat more – brilliant, we know, when your back is already sore, you’re feeling nauseous, and just generally a bit hot and bothered!

What outdoor temperature is too hot for pregnancy?

Whilst there aren’t concrete guidelines for specific outdoor temperatures and pregnancy, research does suggest that allowing your core body temperature to reach 39°C (that’s 102°F) or above is too hot for your little one. 

Whilst it’s a good idea to keep your vitamin D levels in pregnancy topped up, you’re also more prone to sunburn and heatstroke if you spend too much time outdoors. 

So, the recommendation is to keep an eye on your weather app and UV index, avoid the sun when it’s at its strongest between 11 am and 3 pm, and take measures to stay cool.

Summer pregnancy tips for when you’re out and about

Here are some top tips for beating the heat when you’re out running errands, shopping for your list of baby items, or attending scans and appointments.

• Dress for comfort and cool. Maxi dresses and baggy tees in loose cotton and linen fabrics are a great shout.
• Ease chafing by rubbing some talc or coconut oil on your thighs each morning. Anti-chafing shorts for wearing underneath dresses and t-shirts can also help ease discomfort.
• Use sun protection. Make sure you’re using a really good sunscreen, and pop on a hat if you’re going to be out and about for a longer period of time.

Coping with work and commuting when pregnant in the summer

You’ll want to avoid a baking hot commute on public transport if you can, as you can’t guarantee you’ll get a seat, or have access to water or assistance if needed. If you are heading into the office, here’s what we recommend.

• Carry a hand-held portable fan in your bag. These can provide an immediate cooling breeze during your commute or whenever you need a quick cooldown at work.
• A mini-desk fan is also a fantastic idea if you’re in the office. There are a couple of good ones that are USB rechargeable. 
• Stay hydrated by sipping on cool water regularly. Keep a refillable water bottle with you at all times, and consider adding a slice of lemon or cucumber for a refreshing twist.
• Opt for a cooling foot soak at the end of the day. Soak your feet for 10-15 minutes. This can help reduce swelling and provide a soothing, cooling effect, helping you to unwind after a long day.

Team TRB tip – Try using a paddling pool for outdoor post-work cooling. Founder Eloise swore by dipping her swollen feet in a paddling pool after walking home from work 6 months pregnant with twins – ideal if you’ve already got little ones.

Pregnancy diet in summer

If you’re tweaking your pregnancy diet in summer at all, your focus should be on hydration and key vitamins, whilst staying in tune with what your body feels like it can manage.

• Choose juicy fruits with a high water content, like watermelon, pineapple, and grapes to keep you hydrated. You can also pop all of these in the freezer as an extra cooling snack. 
• Eat frozen peas or edamame beans directly from the freezer – this is another tip we’ve heard and it’s possibly not to everyone’s taste, but a source of plant-based fibre, iron and folate. 
• Good-quality frozen live yogurt (a big tick for your probiotic intake) and your favourite ice lollies are also good to keep stocked up in the freezer for when you need a break to cool down!

Keep up your fluid intake in between meals, and avoid lots of highly caffeinated drinks as they may have a diuretic effect.

Team TRB tip – Try iced raspberry leaf tea. Senior Editor Jessie made gallons and gallons of it when in her third trimester during the summer, and swears it supported her extremely fast, efficient labour with her second little one.

Keeping your home cool while pregnant

Here’s the NHS advice for keeping your living space cool.

• Keep your windows closed during the day. Keeping your curtains or blinds closed might also be a good idea here.
• Open your windows at night when the temperature outside has gone down.
• Use an electric fan. They’ll only really help you cool down if the temperature is below 35 degrees, though.

We’d recommend getting a standing fan that you can easily unplug and bring around your home with you.

Also, if you don’t have aircon and the fan isn’t quite cutting it, make a tray of ice and set up the fan to blow over the ice towards you. Works a treat!

Team TRB tip – Find a cold surface to lie on during the day. Partnerships Manager Harriet spent a not insignificant amount of time lying down on her wooden hallway floor!

How to stay cool at night while pregnant

Getting a good night’s sleep if you’re expecting isn’t easy at the best of times – thanks, constant toilet trips and uncomfortable sleeping positions! Here are some tips to make things feel a bit easier in the summer.

• Opt for lightweight, breathable bedding made of natural fibers like cotton or linen. These materials are more effective at wicking away moisture and allowing air circulation.
• Fill a hot water bottle with cold water and place it in the freezer a few hours before bedtime. You can use it to cool down your pulse points, such as your wrists and neck.
• Keep a spray bottle filled with chilled water on your bedside table. A quick misting over your face and body can provide an instant cooling sensation, helping you to stay comfortable as you drift off to sleep.
• Use a cooling gel pillow or a cooling mattress pad. These products are designed to dissipate body heat, offering a cooler surface to rest on.

Our mum-approved team summer pregnancy essentials

With so many handy pregnancy support products to choose from – here’s a mix of the internet’s top-rated, and the favourites our team loved and used, at a glance.