Summer is difficult to pass due to high temperatures, especially for pregnant ladies. During pregnancy, their body have already higher temperature than normal and summer makes them more uncomfortable. So it becomes necessary to take utmost care during summer for them.
Health issues in summer
In the initial weeks, many pregnant women already suffer from nausea and vomiting. The high temperature of Summer may increase these symptoms and also some may have indigestion and reduced appetite.
Due to growing baby, the size of the uterus increases and causes pressure on the lungs and fullness of the abdomen. This results in difficulty breathing and feels hot than usual.
All these may lead to dehydration, muscle cramps, fatigue, and in severe cases unconsciousness also.
Tips for pregnant women during summer
Here are few helpful tips to remain fit and healthy in summer during pregnancy.
Adequate water intake:
It is very important to be hydrated during summer as direct sunlight and heat cause depletion of water and energy from the body. If you’re not hydrated well, you may have giddiness, nausea, and vomiting.
To avoid such conditions, drink at least 3 liters of water per day. Also add lemon juice, fruit juice which having high water amount with minerals.
But be sure that you should not be over hydrated in summer. There are also electrolyte loss with water in perspiration. Taking too much water or over-hydration only with water may lead to water intoxication and it dilutes electrolytes much more resulting in muscle cramps, tiredness, and also unconsciousness in severe cases.
Take healthy food:
Pregnant ladies should take a healthy and balanced diet such as vegetables, sprouts, fruits. High water content fruits like watermelon, oranges, coconut water should be taken. It keeps you hydrated in summer as well as provides minerals and electrolytes in sufficient amounts.
Stay away from oily and salty foods. It creates more demand for water and also difficult to digest in summer.
It is good exercise and helps to cool the body on hot days.
Light exercises, yoga, breathing exercise is good during pregnancy to be fit and healthy. Breathing exercise helps to cool down the body. Walking, swimming should be done regularly.
Avoid heavy and tiring exercise. Exercise during pregnancy should be done in the early morning or in the evening after sunset when the temperature is low. If you got tired, relax and take a rest. It is advisable to exercise in your comfort zone and avoid over-stressed physical activity.
Wear light clothing:
In summer and pregnancy time, wearing light color and loose clothing is preferred. This helps you to breathe comfortably, keeps you cooler.
Heavy and tight clothing may cause heat rash under the breast and abdomen and also makes you perspire a lot during hot days.
Skincare in summer during pregnancy:
In summer, skin and body care is also important. Avoid direct and mid-day sunlight as pregnant ladies are more inclined to sunburn than non-pregnant ladies.
So when you go outside and have exposure to sunlight, use high SPF sunscreen lotion. Use high SPF sunscreen lotion such as 30 or 45, if your skin is more fair and sensitive to sunlight. Also, wear sunglasses when you go outside.
Reduce leg swelling during pregnancy:
After the second trimester and in summer swelling in the legs is a common complaint of many pregnant women. To reduce leg swelling you should lie down for 30 to 60 minutes after working or lunch. Also, keep elevating your legs during sleep by keeping a cushion below your legs.
Don’t wear tight shoes and also remove rings if you wear them on foot or hand fingers. Because after swelling of the foot or hand, it becomes difficult to remove rings.
Reduce high salt but don’t completely remove salt from your diet. Because salt is also necessary for the health of the growing fetus as it contains iodine.
Avoid standing or sitting for a long time in one place.
Don’t take any medication to reduce swelling without the advice of your doctor.
Take proper rest:
Sleep and rest are very important. It keeps you away from unnecessary stress, relaxes, and refreshes your body and mind.
So take at least 7 to 8 hours of sleep during nighttime and also take 30 to 60 minutes of rest or sleep in midday time. While relaxing at midday you can enjoy music, read books or do meditation. It is a very beneficial and stress-relieving activity during pregnancy.
We know you are more caring for the upcoming baby. Therefore, no doubt you are regularly consulting your doctor. But whenever you feel dizziness, nausea, vomiting, muscle cramps, or symptoms of much dehydration, you should immediately consult your doctor for further care and advice.