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10 Best Ever Hacks To Survive A Summer Pregnancy

Updated April 23, 2023

Summer pregnancy can be a real challenge, but fear not! As a mom who has been through several summer pregnancies, I have the best tips to help you survive those hot summer months.

From staying in the shade to indulging in some refreshing watermelon, these tips will help you keep cool and comfortable as you grow a tiny human inside of you.

So grab a fan, crank up the AC, and get ready to learn how to make the most of your summer pregnancy.


How To Survive A Summer Pregnancy



How To Survive A Summer Pregnancy

These are the 10 best summer pregnancy tips:

1. Stay Well-Hydrated

Keeping yourself well-hydrated during pregnancy is essential, especially during the hot summer months. Of all the tips we will share about how to survive a summer pregnancy, Hydration is the most important when it comes to your immediate health and well-being.

Dehydration can cause contractions. They may not be labor contractions; however, it is hard to determine this without fetal monitoring and making sure the cervix is not dilating.

Unfortunately, during the warm summer months, many pregnant women will be at their healthcare provider’s office being evaluated for premature labor due to these contractions.

Summer Pregnancy Tip: During the hot summer months, make sure you keep yourself well-hydrated. Have a water bottle with you at all times.

Hydration is very important when planning how to survive a summer pregnancy.

In addition to plain water, remember to drink fluids with electrolytes (ie. Gatorade).

If you don’t care for plain water, another excellent option is water infused with fresh fruit and vegetables.

Here are 10 refreshing summer mocktail ideas for you to try:

  1. Virgin Mojito:
  • Fresh mint leaves
  • Lime wedges
  • Sugar or simple syrup
  • Soda water
  • Crushed ice
  1. Cucumber Cooler:
  • Cucumber slices
  • Fresh mint leaves
  • Lime juice
  • Simple syrup
  • Soda water
  1. Pineapple Ginger Fizz:
  • Pineapple juice
  • Fresh ginger
  • Lime juice
  • Simple syrup
  • Soda water
  1. Watermelon Agua Fresca:
  • Seedless watermelon
  • Lime juice
  • Sugar or simple syrup
  • Cold water
  1. Strawberry Basil Lemonade:
  • Fresh strawberries
  • Fresh basil leaves
  • Lemon juice
  • Sugar or simple syrup
  • Cold water
  1. Peach Iced Tea:
  • Peach puree
  • Black tea
  • Sugar or simple syrup
  • Cold water
  • Lemon juice (optional)
  1. Mango Coconut Spritzer:
  • Mango puree
  • Coconut water
  • Lime juice
  • Soda water
  1. Virgin Pina Colada:
  • Pineapple juice
  • Coconut milk or cream
  • Crushed ice
  • Fresh pineapple for garnish
  1. Berry Sangria Mocktail:
  • Mixed berries (strawberries, blueberries, raspberries, blackberries)
  • White grape juice
  • Apple juice
  • Orange juice
  • Lemon-lime soda or sparkling water
  1. Lavender Lemonade:
  • Fresh lemon juice
  • Sugar or simple syrup
  • Cold water
  • Lavender syrup or dried lavender buds

Feel free to mix and match ingredients or adjust the sweetness to your liking.


summer pregnancy


2. Do A Summer Pregnancy Photoshoot:

Summer is an amazing time to do a maternity photoshoot. You can take full advantage of the warm weather and sunny days.

Pregnancy photos taken on the beach, in a green grassy field, or a field of wildflowers are popular summer options

Find a photographer whose work you love and go for it!

Enjoy the beautiful sunshine, warm weather, and gorgeous maternity gowns.

Here are some gorgeous maternity photoshoot dresses to inspire you!


White Maternity Dress / Boho Style / Maternity Wedding Dress / Lace Fabric with Slip Layer - for Summer Baby Shower Dress, Maternity Photos
White Maternity Dress
– Etsy


Maternity Dress for Photo shoot Pregnancy Dress for Babyshower photoprops, maternity photo, long train dress, maternity gown
Maternity Dress for Photoshoot
– Esty


Maternity dress for photo shoot/sweetheart short sleeve maternity dress
Maternity dress for a photoshoot- Etsy


Maternity dress, Baby shower dress, maternity dress for photoshoot,romantic maternity dress
Maternity dress – Etsy

35 colors Maternity fitted mermaid dress-maternity gown-baby shower dress-maternity photography dress-maternity dress-plus snd regular dress
Maternity fitted mermaid dress-maternity gown


3. Use Sunblock that is safe during pregnancy:

During pregnancy, it is extremely important to protect yourself from the damage of direct sunlight.

Use a sunblock SPF 30 or greater to effectively block UVB ultraviolet rays. 

UVB rays not only cause skin cancer but also significant skin damage leading to early aging.

Melanoma is common among women in their twenties.

Excessive sun or tanning bed exposure among young women is felt to be a contributing factor to the increased incidence of melanoma in this age group.

Tanning beds should never be used and certainly not during pregnancy.

Aside from the risks of skin damage, your core body temperature can rise and this can be another concern during pregnancy. 

Avoid excessive sun exposure during pregnancy. 

Being pregnant during the summer is uncomfortable enough, the last thing you want to deal with when deciding how to survive a summer pregnancy is severe sunburn or dehydration.


4. Keep your feet up as much as possible:

Even if you are not experiencing pregnancy complications that cause swelling, swelling can be a problem for anyone during pregnancy, especially during the summer months.

Once you have been evaluated by your prenatal care provider and know your swelling is not due to a pregnancy complication there are measures you can take to decrease swelling during pregnancy.

Below are some simple tips on how to survive a summer pregnancy.

How to Prevent Swelling During Pregnancy

  • When possible, make sure your legs are elevated. Ideally, try to elevate your legs above the level of your heart. This will allow the fluid in your ankles to go back into your bloodstream and be removed by your kidneys.
  • Decrease your salt intake… perhaps everyone knows this but it is worth noting. Salt retains fluid and causes swelling.  It also contributes to high blood pressure. The standard for many years has been to keep your salt intake under 2 grams/day.

swelling during pregnancy

If you have a significant amount of swelling during your pregnancy (whether or not it is related to a pregnancy complication or not), seriously consider removing your rings.

I have had two incidents where pregnant women have had to cut off their rings.


5.  Avoid Extreme Heat:

During pregnancy, it is important to avoid exposure to extreme heat that can result in an elevation in maternal core body temperature (hyperthermia).

Animal studies have determined that maternal hyperthermia (during the first trimester of pregnancy) can affect fetal development.

The causes of maternal hyperthermia listed below are not all-inclusive.
Some of the causes are avoidable (environmental exposure) and some are not (maternal fever from infection).
No matter what may be causing an increase in your body temperature during pregnancy, keeping your core temperature down is ultimately what you want to focus on when it comes to learning how to survive a summer pregnancy.

What is important is to recognize the problem and take the necessary steps to cool down:

  • Environmental (extreme summer heat, work environment)
  • Maternal Fever (viral or bacterial infections)
  • Hot Tubs and Saunas ( Must be avoided during pregnancy since they will elevate your core body temperature.)
  • Extreme Exercise (Aside from the risk of heat prostration, extreme exercise is to be avoided during all phases of your pregnancy. Not only for fetal development but also to avoid serious maternal health problems.)

Additional tips to help you avoid extreme heat:

  • Wear light-colored clothing to reflect heat
  • Take quick showers frequently to keep cool
  • If the outside temp climbs above 90 degrees, stay indoors with a/c on, and if you get a lot of direct sunlight in the house, draw the blinds.
  • Go swimming if you are near the beach or a pool (use sunscreen)
  • Put a cold washcloth on your forehead. Your head radiates a lot of heat from your body and is one place where you can try to turn the thermostat down.



6. Clean and run errands in the early morning:

During pregnancy getting daily activities completed early in the morning will help you get through the hot summer days.

Doing any cleaning or errands in the early morning will help you avoid the peak sun of the afternoon.

The bonus benefit to early morning errands is you avoid the crowds as well!

If something absolutely doesn’t have to be done, don’t do it. It can wait.

Focusing on how to survive a summer pregnancy means you will have to make compromises.


7. Schedule an afternoon nap:

Pregnancy is exhausting because it places a tremendous increase in maternal energy required to complete the usual daily activities and supply the nutritional groundwork for maternal changes and fetal growth.

So Don’t feel guilty about wanting to take a nap. Use the time to recharge your batteries. Get comfortable with a pregnancy pillow!


sleep during pregnancy


Be careful not to sleep too long, that could make falling asleep at night more difficult.

Sleeping during pregnancy can be tough enough, so finding the right balance between nap time and awake time will be key.


8. Eat light meals:

During your pregnancy, eating lighter meals more frequently is thought to be the best dietary regimen.

Many suggest an interval of 3 to 5 hours between meals.

Some potential benefits of lighter more frequent meals are listed below.


How to survive a summer pregnancy


Whether these benefits apply to your pregnancy will depend on a number of factors.

Some factors include Body Mass Index, your level of physical activity, the presence of gestational diabetes or pregestational diabetes, and the composition of your diet (carbohydrates, proteins, fats).

Reasons why frequent meals during the day may be beneficial during pregnancy:

  1. Helps maintain stable blood sugars.
  2. Metabolism increases during pregnancy
  3. Heavier meals, especially near bedtime, can cause heartburn.
  4. During the warm summer months, heavier meals can leave you feeling bloated.

Planning your dinners ahead of time is another useful tactic if you want to know how to survive a summer pregnancy.

Check out these summer dinner ideas:


9. Protect yourself from insect bites:

During the summer, insects are a problem virtually anywhere you go.

Especially in areas where the weather is warm.

When it comes to summer pregnancy safety, it is important to know what insects pose health concerns in your area.

There are many insect-borne illnesses that many of us are aware of such as Lime’s Disease and the effects of the Zika Virus on fetal development.

However, this is information is constantly being updated.

If you have questions about insect bites or travel plans during the summer, it is best to visit an authoritative resource with up-to-date information such as the Center for Disease Control (CDC).

If you want to learn more about the Zika Virus and the best ways to protect yourself during pregnancy visit the CDC website:  CenterforDiseaseControl -zika virus

Always use pregnancy-safe insect repellent and avoid insect-infested areas (mosquitoes, ticks, etc.).


10. Crank down the A/C and Netflix-Binge your summer favorites:

There are two main goals to focus on when it comes to learning how to survive a summer pregnancy:

  1. Keeping yourself cool and well hydrated
  2. Get enough rest to restore the energy demands associated with pregnancy.

If you can master these two objectives and maintain the nutritional requirements for your pregnancy, you will be doing a lot to decrease your pregnancy-related stress.

This will improve your overall comfort and make your summer pregnancy more tolerable.

Pregnancy is not the time to deprive yourself of the extras you might otherwise go without. Keeping cool and getting enough rest is essential during pregnancy.

Cool down the house, grab a water bottle, and put on your favorite Netflix programs so you can rest and replenish your energy stores.

During pregnancy, this is a necessity, not an option.

If you work a full day, the evening should be dedicated to rest and relaxation.

Here are a few movies you might like:

  • Leap Year
  • Finding Dory
  • Lady and the Tramp
  • 500 Days of Summer
  • The Fox and the Hound
  • Beauty and the Beast
  • The Secret Life of Pets
  • Finding Nemo
  • Frozen



What are some ways to stay cool during a summer pregnancy?

Stay indoors during the hottest parts of the day, use a fan or air conditioning, wear loose-fitting clothing, and stay hydrated by drinking plenty of water.


What should I wear during a summer pregnancy to stay comfortable?

Opt for breathable, lightweight fabrics like cotton or linen, and choose loose-fitting clothes that don’t constrict your growing belly.


Can I still exercise during a summer pregnancy?

Absolutely! Just make sure to stay hydrated and avoid exercising during the hottest parts of the day. Swimming and walking are great low-impact options.


How can I prevent swelling in my feet and ankles during a summer pregnancy?

Elevate your feet whenever possible, avoid standing or sitting for long periods of time, and wear comfortable, supportive shoes.


What are some foods that can help me stay hydrated during a summer pregnancy?

Watermelon, cucumbers, strawberries, and oranges are all great options for staying hydrated and getting some extra nutrients.


Is it safe to spend time outside during a summer pregnancy?

Yes, but make sure to stay in the shade, wear sunscreen, and avoid overheating by taking frequent breaks and staying hydrated.


How can I protect my skin from the sun during a summer pregnancy?

Wear a hat and sunglasses, use broad-spectrum sunscreen with an SPF of at least 30, and avoid spending time outside during peak sun hours.

Use skin moisturizer after showering or bathing.


What are some warning signs to look out for during a summer pregnancy?

Dizziness, nausea, dehydration, and contractions are all warning signs to watch out for.

If you experience any of these symptoms, contact your healthcare provider immediately.


Why is pregnancy so hard in the heat?

  1. Temperature Tango: Your body temperature is naturally higher during pregnancy, so when it’s hot outside, you might feel like you’re carrying around a mini-heater. No wonder you’re feeling extra toasty!
  2. Swell Times: Pregnancy often causes swelling in the hands and feet, but the heat can make it even more noticeable. Say hello to your new puffy extremities and the challenge of finding comfortable shoes!
  3. Sweat City: Pregnancy hormones can make you sweat more than usual, and the summer heat just adds to the dampness. You’ll become a master of dabbing that glistening brow in no time.
  4. Wardrobe Woes: Finding comfy, cute maternity clothes for hot weather can be quite the task. And let’s not even talk about swimsuit shopping. Patience is key, as well as treating yourself to a cool treat afterward.
  5. Energy Drain: The heat can sap your energy even when you’re not pregnant, so when you’re expecting, it’s like carrying a heavy backpack while hiking through a desert. It’s no wonder you’re feeling wiped out!
  6. Stay Hydrated: Drinking enough water is essential during pregnancy, and the heat makes it even more important. Keep a reusable water bottle handy, and you’ll be sipping like a hydration pro.
  7. Sleep Struggles: Getting comfortable at night is already a challenge during pregnancy, but throw in some heat, and it can be downright difficult to catch some Z’s. Fans, air conditioning, and lightweight blankets can be your best friends.


The best summer pregnancy tip is to focus on your health and well-being.

Especially in the areas of hydration, rest, and nutrition.

The physical demands associated with summer activities combined with the warm weather add a significant amount of stress to your already stressed system.

To offset this stress you need to schedule downtime for yourself.

This can be hard for those who always want to be going full speed so it may be necessary to force yourself to schedule time for yourself.


  • Doug Penta MD OB/GYN

    Dr. Doug Penta, MD - Co-Founder of Maternity Comfort Solutions Dr. Doug Penta, is a seasoned Obstetrician and Gynecologist with over 38 years of practice, co-founded Maternity Comfort Solutions to provide evidence-based pregnancy and parenting information. A Boston University alum and former Clinical Professor at Harvard, his articles on Maternity Comfort Solutions offer expectant mothers invaluable nutritional insights.

  • Sue Winters RN

    Sue Winters, RN - Co-Founder of Maternity Comfort Solutions Sue combines 20 years of nursing with a rich background in early childhood education. Co-founder of Maternity Comfort Solutions, her articles provide creative toddler activities and practical tips on pregnancy nutrition and baby shower planning, embodying her commitment to supporting families through early parenthood.

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