Pregnancy in the Heat: Summer Survival Tips from a Doula

Summer can be a beautiful time to be pregnant—but let's be real: it can also be uncomfortably hot. As a doula, I’ve supported many clients through warm-weather pregnancies and summer births. With rising temperatures and swelling feet, staying cool (literally and emotionally) is key.

Here are some tried-and-true tips I share with expecting families every summer:

1. Hydration is Everything

Pregnant bodies need more water, and in the summer heat, even more so. Keep a reusable water bottle close at all times. Add a splash of lemon, cucumber, or mint to make it more refreshing. Coconut water can also help replenish electrolytes naturally.

2. Choose Breathable Clothing

Loose, light-colored, and natural-fiber clothing—like cotton or bamboo—can help your skin breathe and prevent overheating. Maxi dresses, maternity shorts, and wide-brimmed hats are summer pregnancy staples.

3. Avoid Peak Heat Hours

Try to run errands or go for walks early in the morning or in the evening when it’s cooler. Midday heat can be especially intense and exhausting for pregnant bodies.

4. Cool Down Creatively

A few doula-approved tricks:

• Keep a spray bottle with cool water in your bag.

• Use a cooling neck wrap or damp washcloth with a drop of lavender oil.

• Take lukewarm baths or dip your feet in cool water at the end of the day.

5. Support Swollen Feet and Legs

Swelling is common in pregnancy and even more so in the summer. Elevate your feet when you can, avoid standing for long periods, and consider compression socks if your provider suggests them.

6. Stay Connected to Your Body

Pay attention to signs of overheating, dehydration, or exhaustion. Rest when needed. Summer often tempts us to stay busy, but pregnancy is a time for honoring your body’s changing needs.

Pregnancy is a season of transformation, and summer reminds us to slow down and soak it in. As your doula, I’m here to walk beside you, offer support, and keep you feeling empowered—even when the temperatures soar. 🌞