One can stay away from the spell of heat exhaustion with proper precautionary measures and care. As the doctors describe the side effects of the summer heat, one explains how the body of a pregnant woman takes twice the normal time to cool. However, the body also needs a minimum exposure to sunlight for a reasonable amount of Vitamin D to be absorbed by the body.
The following are some of the tips to stay healthy during the summer.
- Be hydrated
Keeping yourself hydrated by drinking lots of water during pregnancy is necessary for both the mother and the child. Dizziness, nausea, dry lips and mouth, less urination or yellowish urination, and overheating because of the hot climate are all signals that you are dehydrated. Summer heat tends to cause dehydration, so it is prescribed to drink 6–8 glasses of water to stay hydrated.
- Healthy meals
Include fresh fruits and juices to beat the heat. Vegetables like cucumbers should be included in the diet during the summer. Keep away from spicy foods.
- Wear bright clothes.
Dark clothes, particularly black or red, increase heat absorption, making pregnant women feel hotter. Therefore, on hot sunny days, you should choose brilliant clothes, for example, white or beige, to reflect the sun's rays. Make sure to wear shades, a sun-proof vest and use sunblock while going out.
- Take a shower with cool water.
On these hot days, the cool water shower makes you feel comfortable and much more pleasant. Swimming is also good for pregnant women, so if you have time, swim to enjoy the cool summer. Consult your doctor before starting any new physical activity.
- Avoid salty foods.
Salty food will make you lose water quickly and make you thirstier on hot days. Therefore, avoid such foods as, for example, potato chips, cookies, wafers, and pasta during the summer.
- Take care of your legs.
Keep your legs in an elevated position while having an opportunity, particularly during work time. It will improve blood circulation to the legs and eliminate leg and hand oedema. In summer, pregnant women’s legs will be swollen easily, so taking care of them is vital.
- Never forget your lunch time nap.
Summer heat makes pregnant women more drained, so don't avoid the short naps. You should take a 30 minute lunchtime nap and rest for 7-8 hours per day.
- Exercise at the right time.
Walking, swimming, yoga, and other prenatal exercises are really great for you as well as your child. During summer, exercise should be done promptly in the first part of the day or in the evening when the temperatures are low. During exercise, if one feels tired, it is smarter to relax and take a rest. Try not to over-stretch yourself while doing proactive activities. Do it light and limit it to your comfort.
- Outdoor activity is restricted during the hot hours.
Being outside to get some natural air is great during pregnancy. It can really help you relax and rejuvenate. During the summer, restrict your outdoor exercises to the early morning or evening. Try not to go out during the peak hours like 11 a.m. to 4 p.m.
- Proper rest and sleep
Sleep and rest are important for moms. Sleeping helps with reducing stress. The summer heat can make you more drained. Take time for yourself. Relax by reading a book, listening to music, or doing meditation. Rest is important during pregnancy.
The above tips can be used as a guideline for the summer pregnancy. If the delivery is in the summer season, then your doctor may recommend extra care after the delivery. By taking the necessary precautions with your pregnancy, soon you will have your baby into a new world of motherhood.