It’s Hot, You’re Pregnant, and This Survival Guide Is Here to Help

14 de mayo de 2025

Emily Gaylor

Pregnant in the middle of summer? Congratulations! (And also, solidarity, sister.) While expecting a baby is undeniably exciting, carrying around a growing belly in 90-degree heat can make things feel pretty intense. From swelling ankles to sunscreen dilemmas, summer pregnancies can be tough. But we’ve got practical, no-fluff advice from our Bambi Moms to help you stay healthy, comfortable, and (mostly) sane during the hottest months of pregnancy.

Why Summer Pregnancies Feel So Rough

Remember last summer when you could breeze through a heatwave with an iced coffee and a pair of cutoffs? Yeah—add 25+ pounds of baby weight, higher blood volume, and a whole bunch of pregnancy hormones, and things are feeling way less chill.

Pregnancy raises your basal body temperature and lowers your heat tolerance, which means even moderate temps can feel oppressive. That’s why it’s especially important to pay attention to the heat index (a combo of temperature + humidity). If it creeps into the 90s, it’s best to stick with air conditioning, shade, and lots of water.

Stay Hydrated (Yes, Really)

You’ve heard it before, but it’s worth repeating: hydration is non-negotiable when you're pregnant, especially in the heat. Dehydration can lead to early contractions, low amniotic fluid, and even preterm labor if things get too extreme. Here’s how to keep your fluids up:

Try for 8–12 glasses of water a day (add an extra glass for every hour you spend outside).
Mix things up with sparkling water, lemonade, smoothies, caffeine-free iced teas, and mocktails. Go wild.
Load up on water-rich fruits and veggies like watermelon, peaches, cucumbers, citrus, and bell peppers.
Treat yourself to popsicles—they count and they’re fun.

Dress for the Weather and Your Body

Summertime pregnancy is the perfect time to fully lean into the Adam Sandler aesthetic—a look that says, “I’m super comfy and I dare you to comment on it.” Think oversized T-shirts, loose gym shorts, and shoes that don’t require bending over to tie. Chic? Debatable. Comfort? Unmatched.

Reality check: nothing about your summer pregnancy wardrobe is cute unless you feel good wearing it. And with a constantly changing body and rising temps, now is not the moment to force yourself into anything tight, fussy, or clingy. (But if that's your vibe, we salute you.) Whether you’re schlepping around the house or waddling through the grocery store, breathable, easy-to-wear clothes will totally change how you move through your day.

Here’s what to look for when dressing for hot weather and a growing belly:

Natural fabrics like cotton, linen, and bamboo–they’re breathable, soft, and less likely to trap heat or cause irritation. Biking shorts under a dress will help prevent chafing, too.
Loose, flowy silhouettes–oversized T-shirts, swing dresses, elastic-waist shorts, and wide-leg pants are your new BFFs.
Stretchy waistbands–especially ones that sit comfortably under or over your bump without digging in.
No-fuss layering pieces–like open button-downs or lightweight cardigans for those moments when indoor A/C is doing the most.
Slip-on shoes or supportive sandals–because bending down is already a challenge, and your feet are probably swelling by the hour.
A wide-brimmed hat and big sunglasses–equal parts sun protection and “please don’t talk to me, I’m tired.”

Be Cool (Literally)

There’s overheated, and then there’s pregnant in July overheated. You’re already running warmer than usual, and now the sun has turned your daily walk into a full-blown endurance event. The idea of leaving your house between 10 a.m. and 4 p.m.? Outrageous.

Staying cool when you're pregnant protects your energy, your sanity, and, frankly, your ability to function. And while you can’t exactly hit “pause” on summer, there are small, simple ways to make the heat a little more bearable.

Go out early in the morning or later in the evening—avoid the midday heat.
Find water—swimming is not only a dream for overheated joints, it’s also a gentle workout. Not an option? A backyard lounge in an inflatable kiddie pool will do the trick.
Keep a mist bottle handy—spritz your face, neck, or feet when needed.
Use ice packs—stick a few in your bra for easy living.
Apply sunscreen—pregnancy makes your skin more sensitive, so choose a mineral SPF 30+ and reapply often.

How to Manage Swelling in the Summer

Swelling (aka edema) is completely normal in pregnancy, especially when it’s hot. Your body’s holding onto extra fluid to support your growing baby, but the summer heat can make it worse. And remember, there’s no shame in compression socks—they’ll change your life.

To keep swelling manageable:

Drink plenty of water (yes, again).
Put your feet up whenever you can.
Avoid standing for long stretches.
Stay inside during peak heat.
Use compression socks if recommended.
Apply cold packs to swollen areas.
Take short walks in the morning to keep circulation moving.
Wear comfortable shoes—and if your sneakers don’t fit, it’s time for a size bump.

Pro tip: If swelling comes on suddenly, especially in your face or hands, call your healthcare provider. It could be a sign of preeclampsia and should be checked out.

Summer Skincare Tips for Pregnancy

Your skin is going through a lot—hormones, heat, and sun exposure can all bring all kinds of unexpected surprises like breakouts, melasma (aka the “mask of pregnancy”), or stretch marks. The fun never ends, truly.

Sun Protection

Use a mineral-based, broad-spectrum SPF with zinc oxide or titanium dioxide (safe for pregnancy).
Double up with physical barriers: wide-brimmed hats, sunglasses, and UPF-rated clothing.

Acne + Sensitivity

Stick to gentle, non-comedogenic cleansers.
Avoid retinoids, essential oils, hydroquinone, phthalates, chemical sunscreens, or high concentrations of salicylic acid.
Try pregnancy-safe ingredients like lactic acid, glycolic acid, hyaluronic acid, or Vitamin C (always patch test first!).

Pigmentation

Wear sunscreen religiously.
Add a vitamin C serum to brighten and protect.
Find shade—UV rays can worsen hyperpigmentation.

Stretch Marks

Moisturize with body butter or lotions that contain cocoa butter, shea butter, or hyaluronic acid.
No magic cream will prevent or erase them completely, but staying hydrated inside and out helps.

Mosquito Safety

As if swollen ankles, overheating, and insomnia weren’t enough, summer pregnancy also comes with the added bonus of being a mosquito magnet. And if it feels like they’re more into you than usual, you’re not imagining it. Pregnancy increases body temperature and CO₂ output, which makes you even more appealing to biting bugs.

But bites aren’t just annoying—during pregnancy, they can also carry risks depending on where you live or travel. The goal here isn’t to panic, but to protect yourself using pregnancy-safe repellents, so you can still enjoy warm nights on the porch without swatting constantly or worrying about every bump on your leg.

DEET (safe in low concentrations)
Picaridin
IR3535

Follow label directions, apply over clothing when possible, and reapply as needed—especially if you're outside around dusk or near standing water.

Rest (Even When Sleep Feels Impossible)

Trying to catch a few Zzzs in the third trimester is tough. It’s frustrating—especially when everyone keeps telling you to “rest while you still can.” (Helpful!) But rest doesn’t have to mean eight uninterrupted hours of sleep. It can be a nap, a quiet moment with your feet up, or even just lying down with no expectations.

Here's what helps:

Cool your room—aim for 65°F or turn on a fan.
Use a body pillow for hip and back support while side-sleeping.
Eat dinner earlier to avoid reflux.
Nap during the day if you need to catch up—no shame in a solid midday recharge.

You’re Doing Great (Even If You’re Sweating Through Everything)

Pregnancy in the summer isn’t always pretty—but with a little extra prep and TLC, it doesn’t have to be miserable either. Stay hydrated, rest when you can, listen to your body, and don’t feel bad about living your best air-conditioned life.

Why should you trust Bambi Baby?

At Bambi Baby, our decades-long commitment to quality and customer satisfaction has established us as a trusted authority in the baby products' industry. With over 40 years of experience, we have developed a deep understanding of what parents require when choosing the perfect gear. Our expert team is dedicated to guiding you through this important decision with personalized recommendations, ensuring that the stroller you pick perfectly matches your lifestyle and needs.

Still have questions?

Bambi Baby experts are ready to connect! If you have any more questions you can reach us at cs@bambibaby.com or chat with us on our website. We would love to hear from you!

We would also love to see you in store! Feel free to visit any of our store locations in New York, New Jersey, or Miami if you prefer personalized assistance from one of our experts. We're here to ensure you find the perfect gear for your baby with confidence and ease.