If this is your first pregnancy, being pregnant in the summer can be a hot mess, no pun intended. Your body is already working overtime to grow a baby, and the added heat can make it even harder to stay cool and comfortable. Especially as you get into the third trimester and your due date approaches, you are experiencing more water retention and swelling, and you're really, for lack of a better term, sweatin' it.

As a mom of two, I've made it through two summers pregnant, so I have a few tips worth sharing. When you add in the super fun symptoms of being pregnant, combined with the sweltering heat, you're probably asking yourself: "How the F am I going to survive?" Well, with a little sweat, here are some ways to beat the heat and stay cool while doing it.

But don't worry, there are plenty of ways to beat the heat and stay safe during your pregnancy.

Staycation with Resort Pass

1. Stay hydrated with H2O and electrolytes

This is probably the most important tip. Drink lots of fluids throughout the day, especially water. Pregnant women should drink 8-10 glasses of water per day in the summer. This is because their bodies need more fluids to stay hydrated in the heat. If you are sweating a lot, you may need to drink even more water.

We asked Poppy, our AI-powered chat tool, how much water a pregnant person should drink a day. Here's what she had to say:

"Staying hydrated is so important during this exciting time. Generally speaking, it's recommended that pregnant women drink at least 8-10 cups of water per day, but this can vary depending on factors like your activity level and the weather. You may need to drink more if it's particularly hot outside. Prioritizing your water intake can also help regulate your body temperature, which you should be monitoring closely during the summer," said Poppy.

In addition to staying hydrated, we love the added benefits of electrolytes. According to the science team at LMNT, their one rule of hydration is simple: "Drink electrolyte water when you’re thirsty. Drinking electrolytes along with water replaces what’s lost through sweat, urine, and respiration. And when you use thirst as a hydration guide, you won’t over-hydrate."

While this may not be realistic for most people to drink electrolytes throughout the day, even adding one packet to your water would be sufficient. Here are our favorite on-the-go electrolyte packets:

As always, check with your healthcare provider before consuming supplements.

2. Wear loose, light-colored clothing

It might be obvious, but dress for the weather! Clothing that's tight and made of synthetic materials can trap heat, so opt for loose-fitting, breathable fabrics like cotton and linen. Light colors will also help reflect the sun's rays and keep you cooler. Think to yourself "which beach cover up can I get away with wearing not at the beach?", and start there.

Our summers in New Jersey are extremely humid, so here are some of my go-to, loose fitting and light weight outfits that pair perfectly with a pregnant belly:

  1. Mordenmiss Women's Linen Tunic Dresses
  2. Prettygarden Casual Boho Dress
  3. Baggy Jumpsuit (pairs perfect with a white tank top)

3. Take cool showers or baths

A cool shower or bath can help you cool down quickly and easily. You can also try using a cooling compress on your forehead or neck. Taking a cool bath can help lower your body temperature by up to 2 degrees Fahrenheit, as the cold water causes your blood vessels to constrict.

4. Avoid strenuous physical activity in the heat

If you're going to be outside for an extended period of time, avoid strenuous exercise. Stick to activities that don't require a lot of exertion, such as walking or swimming. Avoid anything that causes pain, or puts too much stress on your legs or on your lungs.

According to the Centers for Disease Control and Prevention (CDC), pregnant women are more likely to experience heat-related illnesses than non-pregnant women. This is because pregnant women have a higher body temperature and a lower sweat rate than non-pregnant women. This makes it harder for pregnant women to cool down when they are hot, especially in warmer temperatures and as the third-trimester approaches.

5. Use a cooling gel or compress

A cooling gel or compress can help to lower your body temperature quickly and easily. You can find cooling gels and compresses at most drugstores.

6. Book a trip to a resort pool with Resort Pass

Honestly, Resort Pass is the best kept secret! Did you know you can get pool, spa, and amenity access at the best hotels and resorts near you? Yup— and all you have to do is buy a day pass. Search your city and see what comes up, and enjoy the staycation you desever!

Additional Tips to Stay Cool

Kibou Mini
  • Carry less. We love the new Kibou Mini that doubles as your peronsal fanny pack + a diaper bag when your baby arrives! This bag was designed for moms in mind, For your style, your stuff, and your peace of mind.
  • Eat cool snacks. Avoid foods that will make you sweat more, such as spicy foods or heavy meals. Instead, opt for cool snacks like fruits, vegetables, and yogurt (or...ice cream even?).
  • Get plenty of rest. Your body needs rest to recover from the demands of pregnancy, so make sure you're getting enough sleep.
  • Walk in the morning or evening. UV rays from the sun are strongest when the sun is at its peak in the sky. This is between 10 am and 4 pm. So try moving ouside before or after these times.
  • Eat foods that are high in water content, such as citrus fruits and vegetables.

Plus, 5 products our Poppylist parents love to keep them cool

Mama Bottle by Bink
  1. Water bottle. A water bottle is a must-have for any pregnant woman, especially in the summer. Make sure you choose a bottle that's easy to carry and has a wide mouth for easy drinking. Feel free to visit our list of mom-friendly water bottles, or check out this one by Bink which is made especially for pregnancy.
  2. Cooling towel. A cooling towel is a great way to stay cool on hot days. Simply wet the towel and wring it out, then place it on your neck, forehead, or back of your neck.
  3. Sun hat. A sun hat is essential for protecting your face from the sun's harmful rays. Choose a hat that's wide-brimmed and has a chin strap to keep it in place. Check out this super cute, packable sun hat from Madewell.
  4. The right sunscreen. Not only in sunscreen important for all the same reasons as when you are not pregnant, it is especially important now. During pregnancy, you are more at risk of discoloration and hyperpigmentation. We love Drunk Elephant products, but there are many great options.
  5. Handheld Fan. Portable fans can be a great way to circulate air and cool down on hot days during the later weeks of pregnancy. Choose a fan that's easy to pack for on the go, has multiple speeds, and a long battery life. Here's one we love!

Stay cool out there, everyone! The sun and heat (especially during pregnancy) really is no joke.