This blog post is for informational purposes only and is not intended to replace professional medical advice. Always consult your midwife, GP, or healthcare provider before making any changes to your routine, taking new supplements, or trying new remedies during pregnancy. Every pregnancy is unique, and what works for one person may not be suitable for another.

Being pregnant during a UK summer comes with its challenges. With warmer weather becoming more common (thanks to climate change), the combination of heat, humidity, and a growing bump can leave you feeling hot, tired, and uncomfortable.

The good news? You don’t have to suffer in silence. These tried and tested pregnancy-safe summer tips will help you beat the heat, avoid overheating, and enjoy the season feeling cool, calm, and a little more in control.

Why Summer Pregnancy Feels Even Hotter Than It Is

Even on average summer days in the UK, your body may feel 10x hotter than everyone else’s. That’s because pregnancy naturally raises your body temperature and metabolism, while your growing baby acts like a mini hot water bottle.

Reasons you feel extra warm while pregnant:

• Increased blood flow and metabolic rate
• Higher progesterone levels
• Bump retains heat (especially under clothes)
• Dehydration makes it harder to cool down

Hydration Hacks for Pregnant Women in the Heat

Staying hydrated during pregnancy is always important – but in summer, it’s essential. Dehydration can make you dizzy, fatigued, and more prone to swelling or even early contractions in extreme cases.

Hydration tips for UK summer pregnancies:

• Add cucumber, lemon, or mint to water to make it more appealing
• Use a large insulated water bottle to keep water cold
• Eat hydrating foods like watermelon, berries, and lettuce
• Sip on oral rehydration sachets or pregnancy-safe electrolytes on hot days
• Try caffeine-free iced herbal teas (check they’re pregnancy-safe first)

Aim for at least 2.5-3 litres of fluid a day during the third trimester – more if you’re sweating or out in the sun.

Dress the Bump: Summer-Friendly Maternity Clothing

The UK might not be the Costa del Sol, but during a heatwave, dressing appropriately can make all the difference. Choose lightweight, breathable maternity clothes made from natural fabrics that won’t trap heat or sweat.

Top Tips:

• Go for loose-fitting cotton or linen dresses and tops
• Avoid tight waistbands or synthetic leggings
• Wear maternity cycling shorts under dresses to stop thigh chafing
• Invest in a wide-brimmed hat and UV-blocking sunglasses
• Choose light colours that reflect sunlight rather than dark ones that absorb it

Cooling Products That Are Safe in Pregnancy

There are loads of pregnancy-safe cooling products to help you survive a summer heatwave.

Recommended options:

• Cooling sprays with aloe vera or peppermint (no menthol or camphor)
• Mini portable fans (USB or battery-powered)
• Cooling gel pads or ice packs for your neck, lower back or feet
• Bamboo or cotton cooling pillows for better sleep
• Foot soak tubs with Epsom salts to reduce swelling

You can also keep a spray bottle of water in the fridge to mist your face or feet during the day.

How to Sleep Cool and Comfortably at Night

Struggling to sleep while pregnant? You’re not alone. Add sticky summer nights to restless legs and a kicking baby, and it’s a perfect storm for sleepless nights.

Cool-down sleep hacks:

• Use breathable bamboo or cotton bed sheets
• Sleep with a pregnancy pillow to improve airflow and support
• Try light PJs or sleep in just underwear
• Use a fan near the bed or an open window for air circulation
• Elevate your feet slightly to reduce swelling

Take Refreshing, Lukewarm Showers

Avoid hot showers, which raise your body temperature. Instead, take lukewarm showers, especially before bed or after being outside. Even a quick cool rinse of your feet and wrists can make a big difference.

Add a few drops of lavender essential oil (in a diffuser or on a flannel) to help relax muscles and prepare for sleep. Just check it’s safe with your midwife if you’re unsure.

Eat Light and Cooling Foods

Your body works harder to digest food in the heat, so go for lighter meals that don’t spike your temperature or blood sugar levels.

Great summer meal ideas:

• Fresh fruit bowls (melons, berries, grapes)
• Greek yogurt with granola and chia seeds
• Cold pasta salads with veg and protein
• Wholemeal wraps with salad and hummus
• Frozen fruit lollies made at home with blended fruit

Small, regular meals also help reduce pregnancy bloating and support your energy levels.

Prevent Heat Rash and Protect Sensitive Skin

Pregnancy hormones make your skin more sensitive, and many women experience heat rash, itching, or melasma in hot weather.

Protect your skin by:

• Wearing pregnancy-safe SPF 30+ daily, even on cloudy days
• Using mineral sunscreens with zinc oxide or titanium dioxide
• Applying talc-free baby powder to sweat-prone areas
• Wearing breathable clothing and avoiding synthetic bras
• Soothing rashes with aloe vera gel or calamine lotion

Don’t forget to reapply sunscreen every 2 hours if you’re outdoors or sweating heavily.

Modify Workouts to Keep Your Cool

Exercise during pregnancy is important – but adjust your routine to avoid overheating. Always check with your midwife before starting anything new.

Best summer-safe exercises:

• Swimming – naturally cool and low-impact
• Prenatal yoga or pilates indoors with a fan
• Waking in shaded parks early in the morning or after 6pm
• Pelvic floor exercises or gentle stretching at home

Avoid high-intensity workouts, and always stop if you feel dizzy, breathless, or overly hot.

Staying Comfortable While Travelling

If you’re commuting, heading on a UK babymoon, or attending summer events, don’t let travel overwhelm you.

Travel hacks for pregnant women:

• Carry a fan and water in your bag at all times
• Wear compression socks on long car/ train journeys to prevent swelling
• Sit in the shade and bring a cooling spray if outdoors for long
• Take frequent breaks to move around and stretch your legs

In the car? Use sunshades, set the AC to cool, and bring a small cooler bag with water and healthy snacks.

Look After Your Mental Wellbeing Too

It’s not just physical heat – emotional heat and exhaustion can sneak in too. Hormones, sleepless nights, and the general stress of preparing for birth can add up.

Cool your mind as well as your body:

• Practice mindfulness or deep breathing (4-4-6 technique)
• Take 10-15 minute breaks to rest in a cool, quiet space
• Use pregnancy meditation apps like Expectful or Headspace
• Journal or read something light and positive

If you’re feeling anxious, teary, or overwhelmed for several days in a row, speak to your midwife or GP.

Know When to Call Your Midwife

It’s normal to feel hot – but there are warning signs that you may be too hot or dehydrated:

• Feeling faint, dizzy, or light-headed
• Strong headaches that don’t go away
• Rapid heart rate or palpitations
• Not weeing much or very dark urine
• Pain in one leg, or welling only on one side
• Abdominal cramps or contractions before 37 weeks

Always trust your instincts – if something feels off, call your midwife or 111.

Final Thoughts: Stay Cool and Carry On (with a Fan!)

A summer pregnancy in the UK can be warm, sticky, and downright frustrating – but with the right hacks, you can feel more like yourself again. Whether you’re early on or counting down the days, cooling your body and mind helps you stay present and enjoy these fleeting moments before baby arrives.

Remember: you’re not just surviving summer – you’re growing life, and that’s worth celebrating (ideally with your feet up and a mocktail in hand).

Quick Recap: Top Summer Pregnancy Tips:

• Drink at least 2.5-3 litres of fluid
• Wear breathable, loose-fitting clothes
• Use cooling sprays, fans, and pillows
• Eat light, cold meas
• Stay in the shade and wear SPF
• Sleep with bamboo sheets and airflow
• Adjust exercise to keep it gentle and cool
• Prioritize mental calm and quiet time
• Don’t ignore warning signs – get medical help if needed

What’s your best summer pregnancy hack? Share it in the comments. Don’t forget to pin this post or share with a fellow mama-to-be navigating the summer heat.

Other posts you might enjoy:

10 Things nobody tells you about pregnancy

How I’ve found the first trimester of pregnancy

Summer Reset Checklist: How to Reboot Your Routine Mid-Year (Without Burning Out)