5 Heat-Busting Tips to Stay Cool When You’re Pregnant

Many women feel warmer than usual when they’re pregnant. It’s normal, but can also be uncomfortable, especially during hot summer months. The tips below will help you stay cool, show you what to do if you become overheated, and tell you when to call your healthcare provider.

1. Stay hydrated

Take a water bottle with you wherever you go. Rachel Miller, MD, a board-certified obstetrician and gynecologist, says pregnant women can easily become dehydrated, especially over the summer. She recommends 64 oz to 96 oz of water per day.

“I explain to my patients that the uterus is a muscle. And just like the other muscles in the body, if it is not hydrated adequately, it can cramp up and present itself like contractions,” Miller says.

Becoming dehydrated can also lower your ability to sweat. Sweating is one of the ways our bodies cool off.

2. Dress in light-colored, breathable fabrics

It’s time to take out loose-fitting, light-colored T-shirts. This helps you maintain a comfortable body temperature. Dark-colored clothing absorbs the sun’s heat whereas light colors reflect heat and sunlight.

Reach for breathable fabrics like cotton, linen, and silk. They will keep your skin feeling cooler.

3. Find shade

If you have to be outdoors, look for shade under trees or overhangs. Take an umbrella or canopy to the beach and visit parks with picnic shelters. The key is to stay out of direct sunlight as much as possible.

4. Keep a spray bottle on you

Spritz your face and the front and back of your neck with water from a spray bottle. You’ll feel cooler as the water evaporates. Try using spray bottles with built-in mini fans or adding ice cubes to the water for extra cooling.

5. Do a cool foot soak

Soaking your feet for 20 minutes in cool water can help you beat the heat. You can do this at home using a small tub or at the pool. Just make sure the water temperature is moderately cool and not ice cold.

Why is it harder to regulate your temperature when you’re pregnant?

Your hormones change greatly when you’re pregnant. “These changes in hormones (such as increases in progesterone) naturally increase a pregnant woman’s temperature slightly,” says Miller.

“Other changes associated with pregnancy, such as weight gain, can also have the effect of trapped heat, making you feel even hotter,” says Miller.

What’s more, as your body temperature rises, so does the amount of sweat you make. Sweat can also make you feel hot and sticky.

How hot is too hot for a pregnant woman?

Normal body temperatures typically run around 98° F, give or take a degree or less. But a pregnant woman’s body temperature may run hotter. Miller says it may not be unusual for your new baseline to be around 98.8° F.

A fever is considered a temperature greater than 100.4° F. If you run a fever, you should give your provider a call or schedule a visit. Fever, even a low-grade one, may be cause for concern during pregnancy.

Can overheating raise the risk of miscarriage/harm the baby?

Yes, overheating can be risky to your pregnancy. Miller says it can raise the risk of fetal malformations.

“The first trimester is when all the major organs are formed. And if the environment is too hot, it can negatively affect the development of essential structures, especially the brain and spine,” she says.

Exposure to extreme heat during the first 8 weeks of pregnancy can also raise the risk for noncritical heart defects. This means avoiding situations where you could be exposed to temperatures upward of 125° F, such as hot tubs and saunas.

Pregnant women should pay attention to signs of overheating like:

• Headache

• Dizziness

• Muscle cramps

• Warm skin

• Nausea

• Lightheadedness

• Fast heartbeat

• Fainting

If you feel overheated, do what you can to cool down. Sip water, find shade, or get into a tub of cool water. Miller suggests placing a cool rag on the back of your neck or lower back.

Get medical help if your symptoms worsen, you start throwing up, or you feel overheated for over an hour.

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Written by:

Ana Gascon

Ana Gascon has over 15 years of writing and editing experience, with 8 years in health and medical content work. She is a content creator who focuses on acute conditions, chronic diseases, mental health challenges, and health equity.

Edited by:

Renée Fabian, MA

Renée Fabian is the senior pet health editor at GoodRx. She’s worked for nearly 10 years as a journalist and editor across a wide range of health and well-being topics.

Reviewed by:

Patricia Pinto-Garcia, MD, MPH

Patricia Pinto-Garcia, MD, MPH, is a medical editor at GoodRx. She is a licensed, board-certified pediatrician with more than a decade of experience in academic medicine.

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