Pregnant in a Heatwave?
The Cooling Tricks Every Mum-To-Be Needs Right Now
Hot weather can feel exhausting at the best of times, but pregnancy during a heatwave can be especially uncomfortable. Hormonal changes and increased blood volume mean your body naturally runs warmer, making it harder to stay cool when temperatures rise.
The good news is there are plenty of gentle, natural ways to reduce overheating, ease swelling and support your wellbeing during hotter days.
Hydrate constantly
One of the best ways to stay cool during pregnancy is to keep hydrated. Your body needs extra fluids in pregnancy anyway, and hot weather increases water loss through sweating.
Rather than drinking large amounts occasionally, sip water regularly throughout the day. Keep a cold bottle nearby at all times and refill it often.
You can also cool down and hydrate with:
-Ice lollies
-Chilled watermelon or cucumber
-Coconut water
-Cold herbal teas
-Smoothies
-Electrolyte drinks if you’ve been sweating heavily
-Adding slices of lemon, cucumber or fresh mint to water can make it feel more refreshing and encourage you to drink more.
Ease swollen feet and ankles
Swollen feet and ankles are extremely common during pregnancy and often become worse during hot weather due to fluid retention and reduced circulation.
To help relieve swelling:
-Elevate your feet whenever possible
-Avoid standing for long periods
-Wear loose, comfortable sandals
-Remove tight socks or restrictive straps
-Sleep on your left side to improve circulation
-Take short gentle walks to keep blood flowing
-A cool foot soak can feel especially soothing at the end of the day. Try soaking feet in cold water with Epsom salts or slices of cucumber and peppermint leaves for a refreshing effect.
Some women also find relief from:
-Cooling foot sprays
-Magnesium lotion
-Gentle foot massage
-Keeping moisturiser in the fridge before applying
If swelling becomes sudden, severe or affects your face and hands, contact your midwife or healthcare provider.
Use cooling aromatherapy safely
Certain essential oils can feel wonderfully cooling and calming during pregnancy when used correctly. Always dilute essential oils well and avoid applying them directly to the skin.
Pregnancy-safe options often include:
Lavender – calming and soothing before sleep
Peppermint – cooling and refreshing in small amounts
Lemon – uplifting and fresh
Frankincense – grounding and relaxing
You can add a drop or two to a diffuser, place diluted oil on a cool flannel, or add a small amount to a foot soak.
Stay indoors during peak heat
Try to avoid going out between 11am and 3pm when temperatures are usually highest. If possible, plan walks, shopping trips or appointments for early morning or later in the evening.
If you do need to go outside:
-Walk slowly
-Stay in shaded areas
-Carry water
-Wear a sun hat
-Take regular breaks
-Listen to your body and avoid overdoing it.
Try natural cooling remedies
Cold water is one of the quickest ways to lower body temperature, but a few holistic tricks can help too.
Try:
-Cool showers before bed
-Running cold water over wrists
-Keeping a damp flannel on the neck
-Aloe vera gel stored in the fridge for cooling skin relief
-Chilled rose water facial mist
-Some women also find placing jade rollers or cooling eye masks in the fridge soothing during hotter evenings (my personal favourite as it feels like a spa treatment).
Keep your bedroom cool
Sleeping in hot weather can become difficult, especially later in pregnancy.
To cool your bedroom:
-A frozen hot water bottle will help to cool your bed before you get in there (just remember to cover it with a tea towel to prevent a shock!)
-Close curtains during the day
-Open windows at night
-Use a fan to circulate air
-Sleep with lightweight cotton bedding
-Keep a cold water bottle beside the bed
-Lavender pillow spray or a diffuser may also help create a calmer sleep environment.
Final thoughts
Pregnancy and heatwaves can be an uncomfortable combination, but small daily habits can make a huge difference. Staying hydrated, cooling swollen feet, using gentle natural remedies and creating calm, cool spaces to rest can help you feel more comfortable and supported through hotter weather.