Surviving Pregnancy in the Summer
How to Stay Cool, Comfortable, and Sane
There’s no sugarcoating it: being pregnant in the summer is a whole experience. Between the extra weight, the blood volume increase, the hormone-induced temperature shifts, and the actual sun blazing outside, summer can be rough on a pregnant body.
But as a doula, educator, and mom who has supported so many families and been pregnant through a couple of humid Jersey summers myself, I’ve gathered the realest, most helpful tips to help you feel good in your body, stay sane, and even enjoy parts of this season.
Hydrate Like It’s Your Job
You’ve heard it before, but it’s worth repeating: staying hydrated is crucial, especially during the summer months. During pregnancy, your body needs extra fluids to support baby’s development, maintain amniotic fluid levels, and regulate your rising internal temp. In the summer? You’re also losing more through sweat!
Pro tip: Don't wait until you're thirsty. Sip water consistently throughout the day. You can try adding:
Fresh citrus, mint, or cucumber
Chia seeds (for hydration and fiber!)
Electrolyte powders or coconut water (low sugar options)
Dress for a Breeze, Not for a Runway
Now’s the time to ditch anything tight or clingy. Instead, reach for breathable, loose-fitting clothes made of cotton, linen, or bamboo. Flowy dresses, comfy bike shorts, and oversized tees are your best friends.
Hack to try: Keep a small spray bottle of rosewater or witch hazel in your bag. A few spritzes on your chest, neck, or ankles can offer instant relief and make you feel pampered.
Swollen Feet? Cool Them Down and Elevate
Swelling (especially in the feet and ankles) is common in pregnancy and can worsen in the heat. Elevate your feet throughout the day, stay hydrated, wear compression socks, and try a cooling foot soak with Epsom salts.
Add a few drops of peppermint or lavender essential oil to your foot soak for a spa-like moment that reduces puffiness naturally.
Create a “Cool Down Kit”
This is my doula-approved summer essential. In a basket or tote, keep a few of these items handy—by your bed, in the car, or at your favorite chill spot:
Mini fan (bonus if it has a mist setting!)
Cooling towel or washcloth (store in the fridge)
Reusable ice packs or gel packs
Peppermint essential oil roll-on
Hydrating face mist or toner spray
Leave this kit in your car, by your bed, or near your favorite spot on the couch. It’s like your personal summer survival station.
Move Gently & Rest Often
Exercise is important for circulation, energy, and mental health—but in the heat, be mindful. Stick to:
Morning or evening walks
Swimming (the weightlessness is amazing!)
Prenatal yoga indoors with AC
One of my favorite poses? Legs-up-the-wall. This simple position reduces swelling, eases back tension, and gives your body a chance to reset.
Eat for the Heat
Pregnancy already messes with appetite—add heat to the mix, and many moms feel sluggish or nauseous. The trick? Light, nourishing, water-rich foods.
Watermelon, berries, grapes
Greek yogurt with fruit and honey
Smoothies with greens, frozen mango, protein, and chia
Hard-boiled eggs or avocado toast
Cold lentil or pasta salads
Bonus: Freeze fruit and use it as “ice cubes” in your water. Looks pretty, tastes good, and gives you a boost of vitamins.
Super Tip: Turn Your Pillow into a Chill Zone
Here’s one you might not have thought of—and it’s a game changer.
Take a few clean socks filled with rice or gel packs, and store them in the freezer. At bedtime, tuck them under your pillow or lay them behind your neck or knees. The cooling effect helps lower your body temperature naturally, making it easier to fall asleep even on muggy nights.
Bonus tip: A damp washcloth on your pulse points (wrists, neck, behind knees) cools you down fast, without needing to crank the AC all night long.
You are doing so much—and doing it beautifully. Summer pregnancy has its challenges, but with a little planning and support, you can feel well in your body and calm in your mind.
If you’re looking for more summer-friendly support, I offer:
Virtual birth planning sessions (yes, you can do it from the AC!)
Postpartum nutrition consults to help you nourish your body now and after birth
Breastfeeding prep sessions to help you feel confident before baby arrives
Online mom groups to stay connected in the comfort of your home
Ready to chat? I’d love to connect with you and hear about your hopes for this journey.
