Pregnancy & Heat

Pregnant in Summer? Our tips on how to manage the heat a little better.

Being pregnant in the summer can be exhausting - especially in the last weeks before the birth. In general - do not overdo & take it easy! 

We have picked out 8 topics and of course a few tips.

Heavy / swollen legs & fingers

Swollen legs especially in the evening and your rings don't fit you anymore either? Especially in the last weeks of pregnancy, water retention in the legs and hands increases.
Move regularly (but please gently) and put your feet up - the following tip helps here too - water.

And you can find more about heavy legs in this blog.


From the inside and from the outside it is just good. Enjoy lukewarm showers and drink a lot for the circulation. Preferably 2 liters of water, unsweetened teas or diluted fruit juices. You can keep the water in your water bottle cool with a few ice cubes and spice it up with cucumber or peach slices or berries.

Going to the pool or lake are also great to refresh yourself and to feel light.
Swimming is great during pregnancy - but please ask your doctor as every pregnancy is different.
Read more about Swimming in Pregnancy here.

Tip for in-between refreshments:

  • Run cool water over your legs and forearms. The arteries distribute the cold blood particularly quickly and thus cool the entire body or place a damp cloth on the forehead or refresh the neck with it.
  • Fill a spray bottle with water and spray your face, arms or legs regularly. You can also use rose water or thermal water.


  • Some sun is good for you! Just do not overdo it. Sun rays help your body produce vitamin D, which puts you in a good mood. The heat also helps to relax aching muscles and ligaments.
  • During pregnancy, the skin is more sensitive and prone to pigmentation spots - so it's best to pay extra attention to adequate sun protection.
  • After sunbathing -get up slowly and drink plenty of fluids.

Food & Refreshments

  • Eat light, fresh summer food (salad, fruit, vegetables) preferably because fatty food and hard-to-digest foods strain the circulation; spicy foods can increase the heat.
  • If you have poor circulation, a green or black (iced) tea can work wonders: the caffeine it contains can boost your metabolism - but don't overdo it. Take some snacks like nuts, dried fruit or jelly bears with you, especially when you're on the move.

Clothes- easy and airy

  • Wear airy, loose-fitting clothes - we love clothes made of cotton; light-colored fabrics reflect light better than dark ones, so they let less heat through to the skin, and dark ones protect better against UV radiation.
  • Especially cotton panties are totally recommended, because pregnant women are often prone to a vaginal infections.
  • Comfortable shoes that you can easily put on and take off are also great.
  • And if you like - a cool sun hat to protect your head from overheating.


And now the most important thing - RELAX

  • Relax and take it easy with naps and small breaks.
  • There is always a lot to do but do it with care - this is good for you and your baby (not only in summer...)
  • Put errands and appointments best in the cool morning hours or early evening. If it doesn't work out schedule enough time so you don't stress out, get rushed and take plenty of breaks.


Ventilate extensively at night or in the early morning to keep rooms as cool as possible.  Then close all windows and blinds. For an air exchange in between, five minutes of drafts are enough. 

Sleeping in the heat

  • Cool cotton sheets
  • A hot water bottle filled with ice cubes / cold packs before going to bed.
  • A few drops of lavender oil on your pillow can have a calming effect and help you fall asleep.
  • You can moisten hot and swollen legs with a wet washcloth within reach - also helps on arms or forehead, especially pulse points on wrist and neck.

Other tips

  • Hand fan and / or fan
  • Baby powder applied between thighs helps prevent sore skin.

Read more about our Top Tips for Water Retention during Pregnancy.
Going on a trip being pregnant? Also check out our blog about Air travel and Pregnancy.

Juli 2021 - Gravidamiga 
This blog post has been prepared with the greatest possible care and does not claim to be correct, complete or up-to-date.“ This is not a sponsored post and it does NOT substitute a visit to a doctor.

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Updated: July 2022

Posted in in Pregnancy & Birth