Summer is a season of sunshine and growth—but when you’re pregnant or caring for a newborn, rising temperatures come with added risks. According to experts, heat safety during pregnancy isn’t just about comfort—it’s about protecting your health and your baby’s well-being. Even without a heatwave, a hot day can quickly turn dangerous.
Fortunately, with a few smart strategies, you can stay cool, hydrated, and safe all summer long.
Why Heat Hits Harder During Pregnancy and Postpartum
When you’re pregnant, your body is already working overtime to regulate temperature and support your growing baby. Add heat and humidity to the mix, and it’s easier to get overheated, dehydrated, or exhausted.
After giving birth, you may still be adjusting to hormonal changes, healing physically, and managing sleepless nights—all of which can make you more vulnerable to heat stress. And if you’re breastfeeding, staying hydrated becomes even more important.
Extreme heat is the leading cause of weather-related death in the U.S., but many people underestimate how quickly it can impact their bodies—especially those who are pregnant or postpartum.
It’s Not Just the Temperature: How to Read the Heat
A 90-degree day may not feel the same in every setting. That’s because other factors—like humidity, time of day, and cloud cover—can dramatically affect how hot it really feels outside.
Here’s what to check before heading out:
- Heat index: This combines heat and humidity to reflect the “feels like” temperature.
- Time of day: Early mornings and evenings are cooler—aim for errands or walks then.
- Cloud cover & wind: A breeze or overcast sky can help ease the heat. Still, UV rays can be intense even when it’s cloudy.
Pro tip: Try using weather apps that display the heat index and UV alerts—not just the temperature.
Dress Smart for Comfort and Cooling
When you’re already running warm during pregnancy, your clothing matters more than ever. The right fabric can help your body release heat and prevent sweat from lingering on your skin.
Here’s what to wear:
- Loose, breathable fabrics like cotton and linen
- Moisture-wicking activewear, especially under maternity belly bands or nursing bras
- Light colors that reflect sunlight rather than absorb it
If you’re nursing, consider layered outfits so you can adjust to changing temperatures quickly—whether you’re outdoors or moving between air-conditioned spaces.
Shade Isn’t Optional—It’s Protective
A simple move into the shade can drop the temperature around you by 10 degrees or more. That difference can be the key to preventing heat exhaustion, especially if you’re pushing a stroller or baby-wearing.
Ways to stay shaded on the go:
- Bring an umbrella or portable shade tent to the park or beach
- Use a stroller with a full sun canopy
- Choose walking routes with tree cover
- Keep a light scarf or muslin blanket in your diaper bag to drape over your chest or arms if the sun feels intense
How to Cool Down Quickly and Safely
If you start feeling flushed, dizzy, or extra tired, it’s time to cool down immediately. Experts suggest targeting the areas of your body where blood vessels are close to the skin.
Try these quick-cooling tricks:
- Use a cooling towel (or just wet a washcloth) and place it on your neck, underarms, or groin
- Keep frozen water bottles in your freezer to hold or roll across your skin
- Run cold water over your wrists or feet
- Stay indoors during peak heat hours—especially between 11 a.m. and 4 p.m.
For moms at home with newborns, stroller fans, blackout curtains, and cool baths (for you or baby) can help you both regulate body temperature safely.
The Bottom Line
Pregnancy and postpartum already bring enough challenges—don’t let summer heat add to them. With a few intentional choices, you can beat the heat, protect your health, and focus on enjoying time with your baby.
Remember:
- Check the heat index
- Dress smart
- Prioritize shade
- Cool down fast
When you listen to your body and plan ahead, staying safe in the heat is completely doable—even with a baby in tow.
