Pregnancy in hot weather

An Australian summer is hard work when you’re pregnant. Your body is already running warmer and working harder, so heat hits differently — more swelling, more tiredness, and a greater risk of overheating and dehydration. A few sensible habits keep you (and your baby) comfortable and safe through the hot months.

Why heat feels worse now. In pregnancy your blood volume and metabolism increase, so you generate and hold more heat, and you may feel the warmth more than usual. You’re also more prone to dehydration and to swelling in your feet, ankles and hands. It’s not your imagination — hot days genuinely ask more of a pregnant body.

Stay ahead on fluids. Drink water regularly through the day, not just when you’re thirsty, and carry a bottle everywhere. Dehydration can bring on headaches, dizziness, and Braxton Hicks (practice) contractions, and in later pregnancy it’s worth taking seriously. If your wee is dark, that’s a nudge to drink more.

Keep cool. Stay in the shade or air-conditioning during the hottest part of the day, use fans, wear loose, light, natural-fibre clothing and a hat outdoors, and cool down with a lukewarm shower, a damp cloth on your neck, or your feet in cool water. Plan errands and any exercise for the cooler morning or evening.

Avoid overheating. Getting too hot isn’t good in pregnancy, so skip saunas, hot tubs, and very hot baths, and don’t exercise to the point of overheating. Listen to your body and stop to cool down if you feel too warm.

Managing swelling. Some swelling in the heat is normal — put your feet up when you can, keep moving gently to help circulation, avoid standing for long stretches, and slip off tight shoes and rings before they get uncomfortable. Cool foot baths feel wonderful.

Warning signs to act on. Cool down and rest, and seek advice if you feel very dizzy or faint, have a pounding headache that won’t shift, feel nauseated or unwell from the heat, or stop weeing much — these can signal dehydration or heat exhaustion. Sudden or severe swelling of the face and hands, or a bad headache with vision changes, needs prompt medical review as it can signal pre-eclampsia. And always keep an eye on your baby’s movements, calling your maternity unit if they change.

Never left in a hot car. It should go without saying, but never stay (or leave anyone) in a parked car in the heat — temperatures climb dangerously fast.

Hot weather and pregnancy are an uncomfortable combination, but staying hydrated, keeping cool, avoiding overheating and resting through the worst of the heat go a long way. Take it slower than usual, be kind to your body, and check in with your midwife or GP if the heat leaves you feeling genuinely unwell.