Being pregnant doesn’t mean you have to stay inside all summer. But it does mean you need to take extra precautions to keep you and your baby safe. Here are some summer safety tips to keep in mind to beat the heat!

Summer Safety Tips

Wear sunscreen

Every expecting mom should always wear sunscreen with an SPF of at least 30 or higher every day. Thanks to hormonal influences, UV rays from the sun can make your skin more susceptible to sunburn and chloasma – a condition where dark splotches can sometimes appear on the face or arms during pregnancy. Wearing sunscreen can help prevent chloasma and keep harmful rays at bay. Reapply every two to three hours to stay safe!

Prevent dehydration and heat exhaustion

Pregnancy can already make your summer feel hotter than ever. But too much sun exposure can make you more prone to heat exhaustion and dehydration. To prevent this from happening, start drinking eight glasses of water a day to stay hydrated, and if you feel warmer than usual, sit in the shade to avoid overheating. If you feel dizzy, fatigued, short of breath or nauseous, immediately rehydrate with water or juice and head directly indoors into a cool area.

Watch what you eat

If you pay attention to what you eat during the summer it can help you stay cool during your pregnancy. Eating large and infrequent meals forces your metabolism to work overtime, generating more heat than usual. If you eat lighter, more frequent meals it will keep your metabolism at a steady pace. Make sure you’re also eating healthy pregnancy foods, such as lean meat, eggs, and lentils.

Stop uncomfortable swelling

Summer’s relentless heat makes swelling ten times worse when you’re pregnant. Even though your cravings may be running wild, eating less salty foods like chips or fries can reduce bloating and get rid of uncomfortable swelling. Keeping your feet elevated will also help reduce swelling and improve your circulation too.

Choosing the perfect summer clothes

Wearing the right clothes can help you avoid overheating this summer. Breathable fabrics, such as loose-fitting cotton or linen shirts are perfect to beat the pregnancy heat and prevent heat rashes from developing. But also consider UV-protective fabrics that are specifically made to block the sun and keep you remaining cool throughout the day. The color of your clothes is also important. Always choose light colored clothing over dark during the summer. Dark colors absorb the heat, where as light colors reflect the sunlight, therefore keeping you cooler. If you’re going to the beach, a great item of clothing to have is a wide-brimmed hat that will keep the sun off your face and protect you from sun exposure.

Exercise in the morning

Contrary to popular belief, it’s always good to exercise when you’re pregnant. However, exercising in the summer can become a bit trickier. On hot summer days, its best to workout early in the morning when temperatures are much cooler. If its excessively humid out, its best to do an indoor workout either at home or in the gym.

Hop in the pool

The pool is an expecting mom’s best friend over the summer. The pool is not only refreshing, but it can also help relieve back pain and swelling due to pregnancy. Take a couple of laps, walk around or just hop on a tube to float around the pool for a relaxing evening.