How to Stay Cool During Pregnancy in a Heatwave – My Top Tips for Surviving the Heat
Looking at how to stay cool during pregnancy in a heatwave? Pregnancy and heatwaves don’t mix easily—and if you’re currently expecting, you might be feeling the effects more than most. I’ve had all three of my babies during the warmer months (not planned, but here we are 
), and I totally understand how uncomfortable it can be when you’re pregnant in hot weather.
The combination of a growing bump, disrupted sleep, and constant overheating can feel overwhelming. But the good news is—there are simple ways to make it more manageable and give yourself the cooling relief you deserve.
Here are my favourite pregnancy heatwave survival tips to help you stay calm, cool, and comfy this summer.
12 Cooling Tips for Pregnancy in a Heatwave
1. Stay Hydrated
Water is your best friend. Sip consistently throughout the day and aim for light yellow wee as a guide. Herbal teas or water with cucumber, mint or lemon can be extra refreshing.
2. Snack on Water-Rich Foods
Juicy fruits like watermelon, strawberries, cucumber, oranges and melon help hydrate you from the inside out.
3. Choose Light & Breathable Clothing
Loose-fitting, cotton or linen clothes work best. Floaty dresses and soft materials make a world of difference—bonus points for ditching the bra at home!
4. Try a DIY Fan + Ice Hack
Place a frozen water bottle or bag of peas in front of a fan for instant, makeshift air-con. Surprisingly effective!
5. Take Cool Showers or Baths
Refreshing and mood-lifting. A quick rinse-off can lower your body temperature fast.
6. Rest in a Dark, Cool Room
Close the curtains during the day to block out heat—especially in your bedroom. Nap when you can. Lie on your left side and let your body recharge.
7. Soak Your Feet in Cold Water
This is one of my favourites. Pop your feet into a bowl of cool water—instant relief and especially helpful for pregnancy swelling.
8. Use Cold Flannels on Pulse Points
Keep damp flannels in the fridge and apply to the back of your neck, wrists, and ankles when needed.
9. Keep Lotions & Face Mists in the Fridge
Refreshing sprays and moisturisers can be so soothing when stored cold—perfect for your evening wind-down routine.
10. Avoid the Midday Sun
Try to stay in the shade or indoors between 11am and 3pm. If you do head out, wear a wide-brimmed hat, sunglasses and SPF 50+.
11. Elevate Those Feet
If you’re on your feet a lot, take breaks to lie down and lift your legs. It’ll help reduce swelling and ease pressure.
12. Use Hypnobirthing Tracks to Relax
If the heat is affecting your sleep, pop on a hypnobirthing track and focus on your breathing. Even if you don’t drift off fully, you’ll still experience deep relaxation.
Want ideas for a calm, confident birth? Read my blog on choosing a water birth for more cooling inspiration.
FAQ: Staying Cool During Pregnancy
Q: Is it safe to be pregnant in hot weather?
Yes, but it’s important to stay cool, hydrated, and avoid direct sun exposure during the hottest parts of the day. Overheating can increase your discomfort and in rare cases, may cause issues if prolonged.
Q: Why do I feel hotter than usual during pregnancy?
Your body is working harder than usual—your blood volume increases, and your metabolism speeds up. Even if your core temperature doesn’t change much, your perception of heat is heightened.
Q: What’s the best way to sleep during a heatwave while pregnant?
Cool the room with fans, close curtains during the day, and use chilled flannels or body sprays. Listening to calming hypnobirthing tracks can also help ease you into rest—even if you don’t sleep, your body still benefits from deep relaxation.
Final Thoughts
Being pregnant in a heatwave can be challenging—but with the right tools and self-care, it can be manageable. Try a few of these tips, listen to your body, and remember: it’s perfectly OK to take it easy.
And if you’re preparing for birth this summer, now’s a great time to explore ways to feel calmer and more confident—whether through hypnobirthing, water birth, or mindful relaxation techniques. I’m always here if you’d like to learn more
Got your own tips for staying cool while pregnant? Pop them in the comments below—I’d love to hear them!