Pregnant in Summer? Stay Cool, Comfortable, and Confident with Our Tips

Summer in Spain means sunshine, long walks, holidays, and lots of time outdoors. But if you’re pregnant, the rising temperatures can sometimes feel more challenging than celebratory. Don’t worry - being pregnant doesn’t mean giving up on summer fun! It simply means slowing down a bit and learning to care for yourself in a more mindful and intentional way.

Here we share practical, feel-good advice to help you enjoy this special time of the year (and your life!) to the max!

Yes, You Can Enjoy Summer While Pregnant!

While the heat may intensify some common pregnancy discomforts - like fatigue, swelling, or insomnia - it doesn’t have to ruin your summer. With a few simple adjustments, you can stay cool, energised, and connected to your body.

Here are some of our favourite tried-and-tested tips:

1. Stay Well Hydrated

Hydration is key to feeling good in the summer, and even more so in pregnancy. Sip water throughout the day, even if you’re not feeling thirsty. Add a splash of flavour by infusing your water with fruits like lemon, cucumber, or mint. You can also enjoy cold herbal teas (as long as you check they are pregnancy safe) or water-rich fruits like watermelon, melon, or cucumber to stay refreshed.

2. Eat Light and Fresh

Hot weather goes perfectly with eating lighter meals. Go for easy-to-digest options: fresh salads, seasonal fruits and veggies, lean proteins, and hydrating, watery snacks. Yes, you can treat yourself to a summer ice cream now and then - just aim to keep things balanced and nutritious, overall.

3. Dress for the Heat

Choose light, loose-fitting clothing made from breathable fabrics like cotton or linen. Avoid synthetic fabric (Polyester, and the like). Flowy dresses and oversized tops will not only keep you cool but also help reduce skin irritation or sweating. Comfort is key this summer!

4. Rest and Recharge

Fatigue is more common during pregnancy, and the heat in summer doesn’t help. Make sure you’re taking breaks regularly - find shaded or air-conditioned spots to relax, elevate your feet, and listen to your body. Rest is essential for managing pregnancy swelling and preventing overheating.

5. Feel Part of the Gang with a Refreshing Mocktail

Who says you can’t enjoy a summer drink? Treat yourself to non-alcoholic mocktails with crushed ice, citrus fruits, or pregnancy-safe herbal infusions. Not only are they hydrating - they add a little sparkle to your day (or night)!

6. Protect Your Skin

During pregnancy, hormonal changes can make your skin more sensitive to the sun, increasing the risk of pigmentation (like melasma or “pregnancy mask”). Always apply high-SPF sunscreen (Factor 30 minimum, but 50 would be better), even if you’re not heading to the beach. Where possible, don’t go out in the hottest parts of the day (12 - 5pm) and when you go out, stay in the shade. And be sure to wear a wide-brimmed hat and breathable layers to stay protected.

7. Move Your Body, Gently

Exercise can work wonders for your mood and circulation during pregnancy. Just be mindful: avoid working out during the hottest parts of the day. Go for a gentle walk in the morning or a swim in the evening. Prenatal yoga is also a great way to stretch, breathe, and relax. Adapt physical activity - both to your trimester AND how you’re feeling.

8. Sleep Smarter on Hot Nights

Struggling to sleep in the heat? Try these tips:

• Keep your bedroom cool and ventilated.

• Wear breathable, comfortable sleepwear. (or nothing!)

• Have a light dinner and avoid heavy or spicy food.

• Reduce liquids close to bedtime to minimise bathroom trips.

  
  

  Quality sleep helps boost your energy and overall mood - both of which are essential for pregnancy well-being.

9. Combat Swollen Legs and Feet

Swelling is common, especially in summer. To reduce discomfort:

• Elevate your legs when possible.

• Stay active with light movement or walking.

• Use cooling creams and massage your legs.

• Avoid tight clothing or standing for too long.

• On long trips, take walking breaks or wear compression socks (if you can find breathable ones!).

Final Thoughts: Listen to Your Body and SLOW DOWN

Pregnancy in the summer is entirely manageable (I did it!) and even enjoyable, but you MUST prioritise your wellbeing. This is a time to slow down, nurture your body, and connect with the baby growing inside you.

From staying well-hydrated and choosing light, breathable clothing, to nourishing your body with fresh foods and giving yourself space to rest, every small choice adds up to a safer, more comfortable summer pregnancy experience. Protecting your skin, supporting your circulation, and moving your body will also all contribute to helping to feel your best as temperatures rise.

By following our nine simple tips, you’re not only keeping yourself and your little one safe - you’re also opening the door to a more enjoyable summer with a ‘baby on board’!

Remember: You don’t have to fight through the heat. You just need to adapt with grace...and a chilled mocktail in hand 😉. Have questions about your pregnancy? Check out our Prenatal Consultation service, for an in-person chat with a medical professional.

Request A Consultation With Our Caring Medical Professionals