11 ways to keep cool in the sun if you're pregnant
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Last updated 5th Aug 2020
Whilst most people are enjoying the hot weather, spare a thought for those who are pregnant. Being pregnant during hot weather can be extremely uncomfortable so here are 11 tips to help keep you cool if you have a little one on the way.
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1. Wear loose clothes
Make sure you wear loose clothes that also cover up a lot of your skin. This will help you feel cooler by keeping direct sun off your skin and letting the air flow around your body.
2. Cool yourself with tepid water
Whilst it's lovely to drink a cold glass of water it will constrict blood vessels and send signals to retain heat, rather than dissipate it, instead trying using tepid water instead.
3. Stay out of the midday sun
Make sure you stay out of the sun during the hottest times of the day (midday - 3pm). If you can plan any outside activities at the cooler times of the day you'll feel a lot cooler.
4. Get a fan
It sounds quite obvious, but not something people often do. Whether you have a paper or electric fan, either are perfect to take with you on a hot day.
5. Use a water spray
This doesn't need to be an expensive cool spray, you can just buy a small bottle with a spray cap. Fill it with cold water and you're away!
6. Drink fluids
It's very easy to dehydrate - especially if you're pregnant - so make sure you're drinking loads of fluids. Take a bottle with you and make sure you're taking regular sips throughout the day.
7. Gradual temperature changes
If you're pregnant it takes longer than usual for your body temperature to adjust, so try to adjust your body temperature gradually.
8. Swollen hands and feet
When you're pregnant you're likely to get swollen hands and feet, especially in hot weather, so make sure you think ahead and remove any rings and wear adjustable shoes in case your feet start to swell.
9. Take an afternoon nap
If you're pregnant you'll be needing more sleep, so why not get out of the hot weather and have a siesta during the hottest time of the day?
10. Take an ice pack or bottle
Take an ice pack or a frozen bottle of water with you. It will keep you cool and if you take the water you can drink it as it starts to melt.
11. Find a cold tap
Run your wrists under cold water and it will cool you down. It's an area where your body radiates a lot of heat, and cool water lowers the temperature of the blood running through your veins there – which then travels to the rest of your body.
Check out our gallery of ways to sleep when it's hot
1) Cool your sheets
While it would be great to put all of your bedding in the fridge or freezer before you go to bed, a cool over-sheet or cool pillow cases will help. Stick them in a plastic bag and then in your fridge or freezer for around 10 minutes before you go to bed and they will cool you down.
2) Sleep alone
Even if you normally share your bed with your significant other, body heat can make a hot night even hotter. Maybe it's time for one of you to sleep in the spare room for the night.
3) Tepid shower
Don't be fooled into having a cold shower, a tepid shower is better at lowering your body temperature. If you have a cold shower your body can overcompensate and make you even hotter!
4) Avoid alcohol
Although it's very tempting to enjoy a cold alcoholic drink when it comes to bedtime you might regret it as alcohol dehydrates.
5) DIY air conditioning
When a simple fan isn't enough to cool you down, try filling a pan or bowl with ice cubes and putting that in front of the fan. The fan's breeze will then create a cooling mist.
6) Use sheets instead of a duvet
Get rid of your winter duvet and maybe even your summer duvet, swapping it for a thin sheet to keep you cool.
7) Cool your feet
Dipping your feet in a bucket of cold water before you go to sleep can help cool down your body, but make sure you don't spill it or get water all over your bed!
8) Windows and curtains
Make sure you keep the windows and curtains closed during the day to keep the heat out and then open them when it's cooler. This will help circulate the cooler air.
9) Drink plenty of water
Aim to drink at least two litres of fluids a day if you can, stay away from caffeine and alcohol.
10) Cool your pulse points
Put a cold flannel on your wrist and neck to cool down your body.
11) Cold water bottle
We've all heard of a hot water bottle, why not do the same with cold water when it's hot weather. Alternatively you could use an icepack in towel. However, remember not to put ice directly onto your skin!
12) Fan cross flow
If you have a fan or blow heater then put it on the cool setting and create a cross flow. Point it so that the warm air at the back is pushed out of an open window, that way it will keep your room cool.
Now take a look at some other ways to keep cool according to Mother & Baby.