1. Stay Hydrated

Pregnant women need extra fluids, particularly during hot weather.

Tips:

Drink water regularly throughout the day.
Carry a reusable water bottle.
Eat water-rich foods such as watermelon, strawberries, cucumber and oranges.
Don’t wait until you’re thirsty.

2. Avoid Getting Too Hot

Pregnancy makes it harder for your body to regulate temperature.

Suggestions:

Stay indoors during the hottest part of the day (11am–3pm).
Wear loose cotton clothing.
Use fans or air conditioning where possible.
Take cool showers.
Rest in the shade.

3. Protect Your Skin

Pregnancy hormones can increase skin sensitivity and make pigmentation (melasma or the “pregnancy mask”) more likely.

Advise:

SPF 30 or higher.
Wide-brimmed hat.
Sunglasses.
Seek shade.

4. Manage Swollen Feet and Ankles

Heat often makes swelling worse.

Helpful tips:

Elevate your feet.
Walk regularly.
Avoid standing for long periods.
Wear comfortable shoes.
Compression stockings may help if recommended by your healthcare provider.

5. Stay Active Safely

Exercise is beneficial, but adapt it in hot weather.

Good options:

Swimming
Walking early morning or evening
Pregnancy yoga indoors

Avoid exercising in extreme heat.

6. Eat Safely During Summer

Picnics and BBQs need extra care.

Remind readers to:

Keep food refrigerated.
Avoid undercooked meat.
Avoid unpasteurised dairy.
Wash fruit and vegetables thoroughly.

7. Travel Comfortably

Whether travelling around Ireland or abroad:

Take regular breaks.
Stretch your legs.
Wear your seatbelt correctly (under the bump).
Carry water.
Know where maternity services are if travelling.

8. Watch for Signs of Dehydration

Symptoms include:

Dark urine
Feeling dizzy
Headache
Dry mouth
Feeling faint

Seek medical advice if symptoms don’t improve after drinking fluids.

9. Know When to Contact Your Maternity Unit

Don’t assume symptoms are “just because it’s hot.”

Contact your maternity hospital if you experience:

Reduced baby movements.
Vaginal bleeding.
Waters breaking.
Regular contractions.
Severe headache.
Vision changes.
Persistent dizziness.
10. Take Time to Rest

Growing a baby is hard work.

Hot weather can increase tiredness, so:

Rest when you need to.
Sleep in a cool room.
Use extra pillows for comfort.