Hydration | Nutrition | Swelling Reduction | Protecting your Skin
Pregnancy comes with a unique set of joys and challenges, and adding the heat of summer can amplify both. While the loose and flowy clothing and abundance of fresh fruit and vegetables are welcome during a summer pregnancy, the high temperatures and humidity can cause dehydration, fatigue, swelling and general discomfort for pregnant people.
Dehydration and heat cause an increase of symptoms and worsening of pre-existing pain and conditions where fluid balance plays a key role. Read on to learn about how to support the body by focusing on hydration, swelling reduction, and staying cool so you can enjoy your summer and your pregnancy comfortably.
Hydration for Summer Pregnancies
Prioritizing fluids is essential during the summer when temperatures are higher and dehydration is more of a risk. Making sure you are hydrated helps plasma and amniotic fluid levels, manages swelling in pregnancy, supports digestion, and reduces constipation.
Fluid needs are greater in pregnancy due to hemodilution. This is the process of your blood volume nearly doubling in pregnancy, it is the increase in plasma in the blood with a temporary decrease in red blood cells. This physiologically normal process happens to allow better blood flow to baby but results in lower viscosity of the blood which is another reason iron levels are monitored closely in pregnancy.
With these higher temperatures and increases in humidity, fluid intake is essential for pregnant people. The good news is that all types of fluids count, including tea, juice, broth, watery fruits and vegetables. Signs that you may not be getting enough include headaches, swelling, and constipation.
Tips for staying hydrated:
- Try to consume 8-12 cups of water daily. If you are engaging in activities that cause more sweat, increase your water intake.
- Carry a filled filtered water bottle with you whenever possible. Staying hydrated is easier when water is readily available.
- Keep water-rich foods nearby including melons, citrus, strawberries, peaches, zucchini and cucumbers.
- Try slow-sugar electrolyte drinks or coconut water to increase your hydration.
Bonus tip- make these into popsicles to keep you cool!
Signs of dehydration to watch out for:
- Dry mouth
- Dizziness
- Headaches
- Dark urine
- Fatigue
- Constipation
Foods to Support Summer Pregnancies
In the summer, there are many foods that offer hydration and nutrients to support your pregnancy. Let’s go over the best foods and what each one offers!
- Dark leafy greens are rich in folate, iron, calcium and fiber
- Fruits contain vitamins and minerals like Vitamin C.
- Chicken, turkey and beef offer protein, iron, zinc and vitamin B12. Be sure they are fully cooked.
- Dairy products like cold milk and greek yogurt not only help keep you cool but also offer calcium, protein and probiotics. Be sure they are pasteurized.
- Whole grains including brown rice, oats and lentils provide slow-release energy, fiber, folate, iron and B vitamins.
Foods to Avoid in the Summer
- Avoid deep-fried, spicy or heavily processed foods because these generate heat in the body.
Support for Swelling in Summer
In the summer especially, it is important to manage water retention. While swelling can be common during pregnancy, it can become worse in the heat and humidity of summer. Let’s go over some of the ways you can manage water retention!
Tips for Managing Water Retention:
- Elevate your feet whenever possible to help with circulation and keep fluid from pooling in your feet and ankles.
- Incorporate gentle movement to avoid stagnation. Calf raises, wrist and ankle circles and short walks are easy and low-impact ways to promote circulation.
- Compression socks can be a great way to improve circulation, lower the risk of blood clots and reduce swelling. There are specific maternity compression socks such as these from Comrad.
- Stay hydrated! This one might seem counteractive – don’t we want to reduce fluids? Yes, however drinking more water helps to flush the tissues of excess fluids.
- Acupuncture helps manage swelling by promoting circulation, lymphatic drainage and kidney function.
Important Note on Swelling: A certain amount of swelling is expected in pregnancy.
However, sudden or severe swelling shown as noticeable puffiness in the face and
hands is a sign of preeclampsia. If swelling is coupled with high blood pressure,
headaches, vision changes, shortness of breath or upper abdominal pain, check in with
your doctor.
Protecting Your Skin in the Summer
Did you know that your skin is more sensitive to the sun during pregnancy? Your risk of sunburn and melasma increases, making it vital that you wear a low tox sunscreen (mineral-based ones like zinc oxide or titanium dioxide are preferable), wear a hat and sunglasses when outside, and sit in the shade especially in the middle of the day.
That was a lot of information, and this is meant to be helpful not overwhelming, so let’s recap! The best tips for pregnancy support in summer:
- Hydration! Drink lots of water, consume water-based foods, and add electrolytes.
- Nutrients – prioritize dark leafy greens, proteins, whole grains and dairy products.
- Mange swelling – elevate your legs, use compression socks and incorporate gentle movement often.
- Protect your skin with mineral-based sunscreen, stay in the shade, and avoid direct sunlight exposure.
Wishing you a cool, happy and healthy pregnancy this summer!
Paradkar MN, Mejia I, Abraheem R, Marroquín León E, Firdous A, Barroso MJ, Sampathkumar DK, Morani Z. Assessing the Impact of Hematological Changes in Pregnancy on Maternal and Fetal Death: A Narrative Review. Cureus. 2024 Aug 16;16(8):e66982. doi: 10.7759/cureus.66982. PMID: 39280542; PMCID: PMC11402273.
Pauley AM, Rosinger AY, Savage JS, Conroy DE, Downs DS. Every sip counts: Understanding hydration behaviors and
user-acceptability of digital tools to promote adequate intake during early and late pregnancy. PLOS Digit Health. 2024 May 7;3(5):e0000499. doi: 10.1371/journal.pdig.0000499. PMID: 38713720; PMCID: PMC11075850.
Nichols, Lily. Real Food for Pregnancy: The Science and Wisdom of Optimal Prenatal Nutrition. Lily Nichols, 2018.