Summer pregnancy is rough. Trust me, I’ve been there. My first son was due at the end of August, and by the time I hit my third trimester, I was seriously questioning our timing. Growing up in the Pacific Northwest, I was used to mild summers in the 80s. Then I moved to Utah and got pregnant, and suddenly the “glow” everyone talks about felt more like constant sweat.
The last few months of pregnancy brought the usual symptoms—swelling, exhaustion, and feeling hot all the time. My wedding ring stopped fitting early in the summer, and by the time I left for my induction, I had exactly one pair of shoes that I could still get on my feet.
After a lot of trial and error, I figured out what helped and what really didn’t. So if you’re pregnant through the summer and trying to stay somewhat comfortable, I’ve got you.
Crank the AC, grab something cold to drink, and let’s go through the tips that actually made a difference.
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How to Survive a Summer Pregnancy
Staying Cool and Safe
Summer pregnancy and heat don’t mix well—but with a little planning, you can stay cool and avoid some of the worst symptoms that come with high temps and humidity. This section covers practical ways to manage the heat and protect your body (and your sanity) through even the hottest days.
1. Be Smart About the Heat
This one’s easier said than done. Summer in Utah often means weeks of 90–100+ degree days, and the year I was pregnant, we hit a record number of days over 100. Not exactly ideal when you’re already running hot.
Too much exposure to high temps can raise your core body temperature, which isn’t great for you or your baby. Here’s more information on maternal hyperthermia if you want to read up on it.
You don’t have to hide inside all day with the AC blasting, but it’s important to have a plan to cool off when you need to.
If you’re heading outside, pick places where you can get indoors quickly—stores, coffee shops, the library. Look for shaded areas with places to sit. I used to walk to our local park just to sit under the trees and enjoy a little breeze. It helped to get out, but I always had water and a backup plan in case it got too hot.
You can absolutely enjoy summer while pregnant—just keep your limits in mind and listen to your body.
2. Plan Your Outings for Mornings or Evenings
In most places, the heat peaks in the middle of the afternoon—usually between 11 a.m. and 4 p.m. If you can, try to plan outdoor activities earlier in the morning or later in the evening when things have cooled down a bit.
Of course, avoiding the heat completely isn’t always realistic. So if you do need to be out during those hotter hours, bring water with you and make sure you have a way to cool down—whether that’s ducking into an air-conditioned space or knowing when to call it and head home.
During my summer pregnancy, my husband and I got into the habit of going for walks after dinner. The sun had usually dipped behind the mountains by then, and the air felt a little more bearable. It was a simple way to get moving and wind down at the same time.
You don’t have to stay home all summer just because you’re pregnant. It’s really about planning ahead and avoiding unnecessary heat whenever you can.
3. Crank That AC
Go ahead and accept now that your air conditioning bill might be the highest it’s ever been. During a summer pregnancy, it’s just one of those things. You need a cool space to relax and recover, especially on those really hot days. Staying cool isn’t just about comfort—it helps you avoid heat exhaustion and gives your body a break from working overtime.
And don’t forget about nighttime. Sleep is already tough when you’re pregnant and waking up constantly to pee, and being hot and sweaty only makes it worse. So crank up the AC, turn on the ceiling fan, and if needed, toss your spouse an extra blanket or two. Your house might feel like a fridge, but at least you’ll be able to sleep.
4. Stay Hydrated (Seriously, Don’t Skip This)
Right up there with avoiding the heat, staying hydrated is one of the most important things you can do during a summer pregnancy. It’s a lot easier to get dehydrated when you’re pregnant and sweating more, and dehydration can cause issues like headaches, swelling, or even contractions.
The best way to stay ahead of it is to always carry water with you. No exceptions. Don’t count on wherever you’re going to have what you need. Get yourself a water bottle you actually like using—it doesn’t have to be trendy, just one you’ll reach for often. I used this insulated water bottle and loved how it kept my water cold all day, even in the heat.
Staying hydrated is all about forming the habit and if you aren’t already accustomed to drinking water all day now is the time to start! This is super important for both your pregnancy and postpartum (especially if you are planning to breastfeed!)
When I worked as a nurse, I saw this constantly. Pregnant women would come in after spending too long outside in the heat, uncomfortable and contracting, and they almost always needed IV fluids to get things to settle down.
Of course, water is best, but hydration doesn’t have to be boring. Here are a few other ways to get more fluids in during those hot summer days:
Fresh fruits and veggies (melon is especially hydrating)
Iced tea or lemonade
Fruit-infused water (a fruit infuser water bottle makes this super easy)
Popsicles
Frozen fruit (keep some grapes or berries in the freezer for a quick snack)
Staying hydrated while pregnant is just one of those daily habits that makes everything feel a little more manageable—and it’ll matter just as much postpartum too, especially if you’re planning to breastfeed.
5. Stay Cool With Ice Packs or Wash Cloths
When you can’t be near a pool or don’t feel like dragging out the kiddie pool, a cold washcloth or ice pack can work wonders. If you’re starting to feel overheated, sit down, put your feet up, and place something cool on your forehead or the back of your neck.
You can also use reusable ice packs or even chilled gel packs under your armpits or near your inner thighs for quicker relief. It’s not glamorous, but it helps bring your body temp down fast—especially during those peak afternoon hours.
I also kept a soft cooling towel in the freezer to drape over my shoulders when I was doing things around the house. It made a noticeable difference on those extra hot days.
6. Spend Time at the Pool
Swimming is one of the best things you can do during a summer pregnancy. It keeps you cool, gives you a break from the heat, and helps ease some of that third-trimester heaviness. The weightlessness you feel in the water offers instant relief for sore muscles, achy joints, and that “I can’t carry this belly for one more minute” feeling.
If you don’t have access to a full-size pool, don’t worry—a simple kiddie pool in the backyard works wonders. I tried it on the recommendation of a coworker, and I can’t even tell you how amazing it felt. I spent so many afternoons sitting in the shade with just a few inches of water, sipping ice water and reading a book.
Whatever setup you use, don’t forget the sunscreen if you’ll be outside for more than a few minutes.
And to really enjoy your time in the water, you’ll want a good maternity swimsuit. There are so many cute ones out there now. I tried on several and ended up loving this one-piece with adjustable straps that gave me more room as my belly grew. You definitely don’t have to go with a one-piece just because you’re pregnant—but keep in mind that your pre-pregnancy bikinis might not fit quite the same in the chest or hips.
7. Rest Where You Can
It’s easy to feel like you need to keep pushing through the day, but rest really matters—especially when you’re pregnant in the heat. Even just putting your feet up for 20 minutes can help with swelling and give your body a chance to reset.
Don’t feel guilty about slowing down. You’re growing a whole human, and your energy isn’t endless. Take breaks when you need them and give yourself some grace on the days when you just need to do less.
Check out these other great pregnancy tips:
Comfort and Clothing
When you’re pregnant in the summer, comfort is everything. From what you wear to how you move through the day, the right clothes and small adjustments can make a big difference. These are the simple swaps that helped me feel just a little more like myself without adding stress or extra effort.
8. Dress Comfortably
My go-to outfit during my summer pregnancy was a dress and a pair of easy slip-on sandals. It was lightweight, airy in all the right places, and somehow made me look put together—even though it took about 30 seconds to get dressed. I lived in short-sleeved jersey dresses like these and ended up buying the same style in nearly every color.
Breathable, lightweight fabrics like cotton or linen can make a huge difference when you’re dealing with the heat. Stick to natural materials and lighter colors to help stay cool.
The rest of my summer wardrobe was made up of a few simple tee shirts—Target and Old Navy had some of my favorites—and a couple of good pairs of maternity shorts. Once I found a style I liked, I grabbed it in multiple washes. You really don’t need a huge wardrobe—just a few pieces you can mix and match that won’t make you feel miserable the second you step outside.
And if you’re on your feet a lot, a supportive pair of comfortable slip-on sandals is a lifesaver. Anything that doesn’t require bending down or fighting with straps is a win.
9. Wear Slip-On Sandals
As your belly grows, bending over to put on shoes (or socks) gets more and more difficult. One of the best things I did during my summer pregnancy was lean into the beachy vibes and grab a pair of comfortable slip-on sandals I could wear almost every day.
Look for something easy to slide on without needing to bend or adjust straps—bonus points if they’re cute enough to wear out and comfy enough for errands. You might even consider sizing up a half size to account for swelling later in pregnancy.
That said, slip-ons aren’t ideal for everything. If you’ll be walking more or standing for long periods, I also really liked my Teva sandals. They’re adjustable, give you more support, and still feel breathable enough for hot days. I kept both on hand—one for everyday wear, and one for when I knew I’d be on my feet a little more.
And if you need help getting anything on at all, don’t be afraid to ask. Some days, your feet just aren’t worth the struggle.
10. Wear Your Hair Up
Always keep a few extra hair ties or claw clips nearby—you’ll probably need them more than you think. I never minded wearing my hair down before, but during pregnancy in the summer, I couldn’t stand it on my neck. It was one of those small things that suddenly felt unbearable.
Most days, I just threw it up in a messy bun or ponytail to keep cool and out of the way. It was the easiest fix, and honestly, one of the few things I could do to feel a little more comfortable without much effort.
11. Invest in a Good Bra (That Actually Fits)
Between the heat and everything shifting in your body, a supportive bra that actually fits is a must. I lived in this Momcozy nursing bra during my pregnancy (and still wear it postpartum). It’s soft, stretchy, and way more breathable than anything with underwire.
Even if you’re not nursing yet, a good wireless bra with light support can make everyday life a lot more comfortable—especially during those hotter months. Go for comfort over structure and thank yourself later.
12. Don't Ignore the Chafing
Let’s just be honest—thigh chafing is real, and it gets worse during pregnancy when everything’s warmer, stickier, and a little more… swollen. If you’re living in dresses or shorts, a good anti-chafing balm can make a huge difference. I used it almost daily by the end of my pregnancy and it saved me from so much discomfort.
You can also try wearing lightweight maternity biker shorts under dresses for an extra layer of protection. It’s a small thing, but it goes a long way in helping you feel more comfortable when you’re already dealing with enough.
Summer Pregnancy Must-Haves
Along with a few smart habits, there were some products that made a big difference in helping me feel more human during those long, hot months. These aren’t over-the-top or fancy—just things that were actually useful day-to-day while growing a baby in the summer heat.
Here are a few of my go-to favorites that I reached for over and over again:
Sunscreen
If you’re spending any time outside, sunscreen is a must. Make sure to choose a formula that’s pregnancy-safe—your skin can be more sensitive during this time. And yes, suntanning really isn’t recommended while pregnant.
You can read more about that here.
Bug Spray or Repellent Bands
Protecting yourself from bites is more than just avoiding the itch—mosquitoes can carry diseases you definitely don’t want to risk during pregnancy (remember Zika?).
I liked this natural bug spray for everyday use, and these repellent bands were great to keep on hand when I didn’t feel like spraying anything directly on my skin.
Handheld Fan
Always carry a fan. Truly. I kept a small one like this in my purse and car at all times for sudden hot flashes or stuffy spaces.
And for working mamas—I used this USB fan that clipped right onto my desk during long shifts. You’d think hospital AC would be enough, but nope. I still sweated through most of my 12-hour days.
Slip on Sandals
We talked about this already, but it’s worth repeating. Once that belly gets big, reaching your feet becomes a major challenge—whether you’re standing or sitting.
I loved this budget-friendly pair that gave off Birkenstock vibes but didn’t break the bank.
Insulated Water Bottle
Get one you love and use it all day, every day. My go-to advice for dehydrated patients during pregnancy? Once you think you’ve had enough water, drink more.
This water bottle kept my drinks cold for hours and came with me everywhere.
Maternity Swimsuit
Yes, it’s back—because this maternity swimsuit really was that good. It was comfortable, had adjustable straps, and made me feel like myself even with the bump.
Small Kiddie Pool
It sounds silly, but trust me—this little pool was the best thing I bought that summer. Just fill it up, park yourself in some shade, and enjoy a few inches of water like it’s the spa.
Wide Brim Sun Hat
A sun hat is more than just a cute accessory. It’ll protect your face and shoulders, help prevent burns or rashes, and give you a little relief from direct sun when you’re outside for more than a few minutes.
Final Thoughts on Summer Pregnancy
Surviving a summer pregnancy is really about giving yourself permission to slow down, stay cool, and do what makes you feel good—physically and emotionally. These tips and must-haves aren’t about doing it all perfectly, just about making this season a little more manageable (and maybe even enjoyable).
Whether you’re sipping ice water in the shade, living in your favorite maternity dress, or floating in a kiddie pool with zero shame—you’re doing exactly what you need to do. And that’s more than enough.
If you’re looking for more ideas to help you through this season, you might like my baby-safe summer activity list or Fourth of July ideas for new moms.
Hang in there, mama. You’re doing great—even when it’s 95 degrees and you haven’t seen your ankles in weeks.
