Heat, Hydration & Pregnancy: What’s Safe as Temps Rise

Australian summers can be both beautiful… and brutal.

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If you’re pregnant, it can feel like the warmth has been dialled up twice. That’s not your imagination. Pregnancy naturally raises your core temperature and blood volume, which makes you more sensitive to heat and dehydration. Knowing how to protect your body (and baby) helps you enjoy the season without risking heat stress.

Why heat hits harder in pregnancy

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When you’re pregnant, your cardiovascular system is working overtime to support your growing baby. You’re carrying more blood, your heart is pumping faster, and your baseline temperature is nudging higher… which means you can overheat more quickly than usual, and feel wiped out after time in the sun. Heat-related illnesses include dehydration, heat cramps, heat exhaustion and heatstroke; symptoms to watch include dizziness, headache, nausea, fainting, extreme thirst and confusion. It’s important that you pay attention to these symptoms, as prompt cooling and hydration matter. If your symptoms escalate, seek medical help.

When in doubt: Call your maternity care provider or Healthdirect (1800 022 222) for 24/7 advice.

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Hydration that actually helps (and sticks)

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Aim for 2–3 litres of fluids daily in hot weather (more if you’re exercising or sweating). Plain water is great, but if you’re struggling to get the fluids in, sometimes it helps to mix it up by adding sliced citrus, cucumber or mint; or perhaps try chilled herbal teas; or broth with lunch. If you’ve been sweating a lot, a low-sugar electrolyte can help replace lost salts (always read the label to ensure it’s appropriate for use during pregnancy). Limit high-sugar drinks and keep caffeine moderate because both can make you need to wee more, leading to further dehydration (as if you need to wee more during pregnancy anyway!) If you have medical conditions (like gestational diabetes), make sure you discuss drink choices with your care provider.

Hydration habits that work:

• Try keeping a 750 ml bottle within arm’s reach – bed, desk, pram basket. I found that a pop-top or straw also made it more fun or easy to drink than a normal bottle.
• Pair sips with routine cues (eg. after loo breaks, when you sit down to feed, at every red light).
• Eat your water: you can increase your hydration by choosing water-dense food too, such as watermelon, rockmelon, strawberries, cucumber, yoghurt, and soup.

Cooling strategies for hot days

• Time your outings. Make sure you stay indoors or in shade during the peak heat of the day, which is typically late morning to late afternoon. If you must be out, plan shady routes and rest stops.
• Dress light. Opt for clothes made from breathable cotton, bamboo or linen; wear a wide-brim hat and choose UPF clothing for sun safety.
• Water therapy. Gentle swimming cools you and eases joint strain; or if you don’t have access to  a pool you can try cool showers, or damp cloths on your pulse points (neck, wrists, behind knees.

• Use fans and air-con. If you’re still hot you can crank up the AC or the fan. Both are safe in pregnancy, but avoid sitting in strong cold airflow for long periods if it makes you shivery.

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Heat and movement during pregnancy

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Moving your body is still important during pregnancy, but be heat-smart: exercise in the coolest parts of the day, choose low-intensity options (walking, swimming, prenatal yoga), hydrate before/during/after, and rest if you feel off. Stop immediately if you feel faint, dizzy, nauseous or unusually breathless.

Watch-outs (and when to call)

Get help urgently if you notice:

• Fainting, confusion, severe headache or vomiting
• Hot, dry skin and a rapid pulse (possible heatstroke)
• Reduced fetal movement or cramping that doesn’t settle with rest and fluids

If your symptoms are mild but you’re unsure, call Healthdirect or your maternity unit for personalised advice. NSW Health

Home and lifestyle tweaks that make a difference

• Cool your home: Close the curtains or pop the blinds down mid-morning to keep the hot air out; get a cross-breeze happening with fans and (this is an awesome hack…) add bowls of ice in front of your fans for a quick evaporative cool. Instant air-con!
• Meal plan for heat: No-one needs a full roast dinner during a heat-wave. Plan for lighter meals with protein and salad/ veggies and avoid heavy, salty foods that make you thirstier.
• Sleep smart: Sleeping while pregnant is tricky at the best of times. Try using breathable sheets, and have a lukewarm shower before bed. A cool pack wrapped in a cloth near ankles/calves can help you doze off faster if you’re still hot, and sleeping with a ceiling fan (or oscillating fan) can keep you cool all night.

• Community check-ins: extreme heat can sneak up. If you’re not feeling right, call in help; if you’re OK, check on neighbours and pregnant friends. State health departments recommend checking on vulnerable people during heatwaves.

A quick reality check on heatwaves

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Unfortunately the heatwaves are only set to get worse over the coming years. Heatwaves are already Australia’s deadliest natural hazard and are becoming more frequent and intense. Make sure you take Bureau of Meteorology warnings seriously, and plan your week accordingly (do your running around early in the day, and rest in the hottest stretch, and cap it off with a lovely swim (or cold shower) at dusk.

References:

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https://www.health.nsw.gov.au/environment/beattheheat/Pages/health-in-hot-weather.aspx

https://www.health.nsw.gov.au/environment/beattheheat/Pages/health-in-hot-weather.aspx 

https://www.healthdirect.gov.au/hot-weather-risks-and-staying-cool