Heat, sun, and pregnancy: tips for a peaceful summer

March 10, 2025

Summer is often synonymous with relaxation and holidays, but for a pregnant woman, this period can also mean increased fatigue, heavy legs, and discomfort due to high temperatures.
Pregnancy changes the thermal regulation of your body, making heat harder to bear.However, it is entirely possible to

fully enjoy the summer while protecting your health and that of your baby. By adopting a few good habits and following appropriate advice, the heat will become more bearable. Understanding the effects of the sun on your body and discovering practical solutions to stay cool will allow you to better experience your pregnancy in summer without any discomfort. Summary

The effects of pregnancy on heat regulation
Dehydration and its consequences
Tip #1: Adjust your hydration

When you are

pregnant in summer, heat is harder to bear. Your body undergoes several changes that affect thermal regulation and increase the feeling of discomfort. Prolonged

heat exposure can also have consequences on the health of the expectant mother and that of the baby. Understanding the reasons for this increased sensitivity helps adopt the right reflexes to better live through the summer season when pregnant.The effects of pregnancy on heat regulation

During pregnancy

, the body works harder to ensure the proper development of the baby. This directly impacts the body's ability to regulate its temperature.Under the influence of hormones,

blood circulation intensifies, leading to an increase in body temperature. Result

: the feeling of heat is stronger and sweating is more abundantBlood volume increases by about 40 to 50%.

to meet the fetus's needs. The heart exerts extra effort, which can cause a feeling of fatigue or shortness of breath, especially during heat waves. This natural mechanism, although necessary, explains why pregnant women tolerate high temperatures less well.The risks related to prolonged heat exposureBeyond discomfort,

heat is a real risk factor for pregnancy

. Studies have shown that: An increased risk of prematurity linked to maternal heat exposure (especially at night) in early and mid-pregnancyDr Johanna Lepeule

Prolonged

heat exposure

disrupts proper fetal development and promotes early contractions.Dehydration related to

high temperatures can also impair blood circulation and cause a sensation of heavy legs, dizziness, or low blood pressure.These discomforts can be avoided by adopting simple reflexes to better live a summer pregnancy.A direct impact on sleep and fatigue

Excessive heat disrupts sleep

, essential for

a healthy pregnancy. Falling asleep is more difficult, and night awakenings are frequent. Poor recovery increases the feeling of fatigue, making days more exhausting.Hydration and adapting the sleep environment

are therefore essential to limit heat-related discomfort during pregnancy. Maintaining a pleasant ambient temperature and adopting habits that promote relaxation will help you improve your sleep quality. Being aware of these issues allows better anticipation of discomfort and adaptation of daily life to enjoy the summer season calmly.What are the risks of sun and heat during pregnancy?When you are pregnant in summer

, it is essential to take

precautions against high temperatures and the sun. Excessive exposure to heat and sun can cause more or less serious discomforts. Dehydration, intense fatigue, circulatory problems, and skin damage are risks to anticipate to limit their impact on your body. To better live through this period, it is important to know the effects of the summer climate on the body and adopt the right reflexes.Dehydration and its consequencesAs we have seen earlier, one of the main risks of high heat

is

dehydration. This is because the body of pregnant women regulates heat differently, which increases sweating and can therefore lead more quickly to dehydration. However, a lack of water directly impacts blood circulation and can cause a

feeling of heavy legs and dizziness. Poor hydration also promotes water retention, making days more uncomfortable.But that's not all, dehydration can also cause

urinary infections. Insufficient hydration prevents proper elimination of toxins and increases bacterial growth. These infections, already common during pregnancy, must be taken seriously as they can lead to complications.The risks of heat-related dehydration must be taken seriously, as lack of water can in turn cause other discomforts. This snowball effect can

lead to complications for the mother and the course of the pregnancy.Drinking enough water throughout the day helps avoid these discomforts. It is recommended to have a water bottle within reach

and to favor sugar-free drinks to stay effectively hydrated.Pregnancy mask and skin fragilityHeat is not the only thing a pregnant woman must be wary of. The sun

is also her enemy.

Sun exposure weakens the skin, which becomes more sensitive to external aggressions. Under the influence of hormones, some women develop a pregnancy mask, characterized by brown spots on the face. This phenomenon, also called chloasma, is worsened by UV rays and often appears from the fourth month of pregnancy. Women with darker or olive skin are more prone to these marks, but all must protect their skin from the sunApplying an SPF50+ sunscreen, wearing a wide-brimmed hat.

and avoiding prolonged sun exposure help limit this risk.Although these spots gradually disappear after childbirth, they can persist for several months. Preventing their appearance by limiting exposure is therefore essential to maintain an even skin tone and

limit aging. Circulatory problems and risk of varicose veinsHeat and pregnancy do not always mix well, especially regarding

blood circulation.

With increased blood volume due to pregnancy, veins undergo extra pressure. Heat accentuates this phenomenon by dilating the veins (venous vasodilation), which slows venous return and causes a sensation of heavy legs and restlessness in the legs.In some cases, this can promote the appearance of varicose veins, which can be painful and unsightly. Prolonged sun exposure

, combined with a static position (only standing or only sitting), worsens this problem.To relieve heavy legs and prevent these discomforts, several solutions exist:Avoid

crossing your legs when sitting to not hinder circulation.Elevate your legs

when lying down. Take cool showers on the calves
to stimulate venous return.Wear
compression stockings that are suitable.Walk regularly
and favor swimming in cool waterYou will hardly escape circulatory problems
if you are pregnant in summer.

However, by following these practices, you can limit discomfort and maintain a more or less good blood circulation throughout the summer.Our tips for a good summer pregnancy experience?Being pregnant means starting to change your daily life

step by step to

prepare for the baby's arrival. By modifying some elements of your daily routine, you can limit heat-related discomfort and its impact on your pregnancy. Adapting your lifestyle and daily rhythm helps you fully enjoy the sunny days while preserving your well-being and that of your baby. Tip #1: Adjust your hydration When you are pregnant in summer, it is recommended to consume at least

2 liters of water per day

We advise you to favor still water or lightly flavored water.

, sugary and carbonated drinks should be avoided as they promote water retention and blood sugar fluctuationsThis routine, although simple, is not so easy to implement for some. To help you stay hydrated, you can buy a timed water bottle.

to remind you when to drink, or set up alarms on your phone or even stick a post-it on your computer screen. At first, these reminders will help you get into the habit of drinking regularly. Then, little by little, you will no longer need them and you will think to drink continuously

. 💡Tip within the tip : Drinking in small sips

helps maintain good hydration levels.Tip #2: Choose an appropriate wardrobe Clothing plays a key role in

daily comfort when pregnant in summer.

vêtements jouent un rôle clé dans le confort quotidien lorsqu’on est enceinte l’été. Les matières, les coupes, les couleurs, l’ensemble des composants de votre garde-robe peuvent vous aider à réguler votre température corporelle.

Les matières synthétiques et les vêtements proches du corps retiennent la chaleur et empêchent la peau de respirer, accentuant ainsi la transpiration.

Il est préférable d’opter pour d'amples vêtements légers en matières naturelles, tel que : le coton, le lin ou la soie.
Ils permettent une meilleure évaporation de la transpiration et offrent une sensation de fraîcheur plus durable.

Les couleurs claires sont également à privilégier, car elles absorbent moins la chaleur que les teintes sombres.

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Materials, cuts, colors, all components of your wardrobe can help you regulate your body temperature. Synthetic materials and tight-fitting clothes

trap heat and prevent the skin from breathing, thus increasing sweatingIt is better to opt for loose, lightweight clothes made of natural fibers, such as cotton, linen, or silk.They allow .

better evaporation of sweat and offer a longer-lasting feeling of freshness
. Light colors are also to be preferred, as they absorb less heat

than dark shades.As for shoes, they must be comfortable

. During heat waves, your feet may swell due to water retention. Favor adjustable sandals with good support and a flexible sole for better walking comfort. Tip #3: Preserve your comfort at homeTo protect yourself from heat and sun rays during your pregnancy, you need to turn your

home into a true cool cocoon

. To keep a cool and temperate environment, close your shutters

and draw your curtains during the hottest hours. Simple sheer curtains on windows help limit the diffusion of UV rays from the sunIt is also necessary to air out the house early in the morning and late in the evening to renew the air .

and let the coolness in. Equip yourself with a fan or an air conditioner

to cool the atmosphere. If you don't have air conditioning, you can place a damp cloth in front of your fan to cool the air. To cool your nights, sit by the window

, open them wide. The night breeze will cool you down. To let the air pass and allow your body to breathe, favor light cotton or linen sheets. Always keep a water mist spray in the fridge to cool down quickly in case of heat stroke.

You can also place your moisturizing cream or your anti-stretch mark oil in the fridge so they are cool when applied. Tip #4: Protect yourself effectively from the sun The sun and pregnancy do not mix well. To limit risks, it is better to

avoid sun exposure between 12 p.m. and 4 p.m.,

when UV rays are the strongestWhen going out, it is important to apply an SPF50+ sunscreen, focusing on the face .

and sensitive areas.If you tend to be forgetful, place a post-it on your front door to remind you to put on sunscreen before going out. In case of

prolonged outings, remember to bring a wide-brimmed hat

that will fully protect your face. By seeking shaded areas and protecting yourself well from the sun, you can enjoy the sunny days without suffering too much from high temperatures during your pregnancy.

Tip #5: Maintain suitable physical activity Even in summer, it is essential to

stay active

to promote blood circulation and limit leg swelling. However, the intensity of effort must be adapted to the outside temperatures and the progress of your pregnancy. Walking is a good option, provided you favor the coolest hours Thirty minutes of gentle walking

in the morning or late afternoon is enough to maintain good blood circulation and limit the effects of heavy legs..Water sports such as swimming or aquagym

are particularly recommended. Water helps relieve the weight of the belly, soothe back pain and improve circulation. Plus, it will help you cool down. Prenatal yoga, practiced indoors or in a shaded area, also helps relax muscles and promote overall well-being. Tip #6: Relieve heavy legs and promote blood circulation To relieve the sensation of

heavy legs and circulatory problems, it is advised to soak your feet in a basin of cold water

at the end of the day and alternate with

cool showers on the calves.You can also perform gentle calf massages, from bottom to top, to help activate venous return.For a greater feeling of freshness, apply a cooling gel suitable for pregnant women during the massage.

Elevating the legs when lying down helps reduce swelling and prevent varicose veins. For the night, place
wedges under your bed legs to raise the foot of your bed by a few centimeters.Wearing

compression stockings is particularly uncomfortable in summer. However, it is one of the most effective solutions for pregnant women prone to circulatory disorders.Tip #7: Cool down regularly

Limiting the rise in body temperature is essential to avoid fatigue and the risk of faintingSeveral solutions help maintain a feeling of coolness

throughout the day:

Take lukewarm showers, never too cold to avoid thermal shock.Use a .

cool water mist spray on the face and neck.Apply a

damp cloth on the wrists and neck for an immediate cooling sensation.Keep a
basin of cold water within reach to regularly dip your feet.By following these few tips,
summer, its heat and sun will be more bearable during your pregnancy.
Summer can be a pleasant period provided you adopt simple gestures to better tolerate the heat during pregnancy

. Adequate hydration and a cool environment

help limit discomfort related to high temperatures.It is essential to protect your skin from the sun, wear light clothing and avoid prolonged exposure to prevent the effects of the sun when

pregnant. Taking care of your blood circulation by elevating your legs and practicing gentle activity also helps better live through this period.Listening to your body and adapting to climatic conditions is the best way to get through summer calmly. In case of doubt or discomfort, regular medical follow-up is recommended to ensure the well-being of the expectant mother and baby. 29.95 EUR Discover 32.90 EUR Discover 34.90 EUR

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