Ah, summer. While summer reminds most of us of vacations and lemonades, it isn’t so exciting for the expectant mother. Pregnancy is an exhilarating journey. But, taking care of oneself during pregnancy is challenging even in the best climate conditions. Burning hot weather and sticky and humid climates can feel grueling during pregnancy. We at Janika Ayurveda understand the toll the heat can take on your body. So, in this blog, we share a few guidelines on pregnancy care during summer.

The Unique Risks Hot Weather Poses to Pregnant Women

Increasing temperatures can pose a unique set of risks for the expectant mother. There is a lot to cope with, whatever trimester you are in. Dehydration, fatigue, and fluid retention are risks the hot weather poses. Every pregnancy stage can lead to a rise in body temperature, regardless of the temperature outside.

Here are a few ways how hot weather can affect pregnant women:

• Dehydration: Pregnant women are at a higher risk of dehydration because their bodies require more fluids to support the growing baby. Hot weather can exacerbate this problem by causing increased sweating and loss of fluids through the skin. Dehydration can lead to complications such as preterm labour, low amniotic fluid levels, and neural tube defects.
• Heat exhaustion and heat stroke: Pregnant women are more susceptible to exhaustion and heat stroke due to hormonal changes that affect their ability to regulate body temperature. Heat exhaustion symptoms include dizziness, nausea, vomiting, and headaches. Heat stroke is an emergency that can cause seizures, organ damage, and even death.
• Preterm labour: Hot weather can increase the risk of preterm labour, defined as labour that occurs before 37 weeks of gestation. This is because the stress of overheating can cause the uterus to contract prematurely.
• Oedema: Hot weather can worsen oedema, which is the swelling that occurs in the hands, feet, and ankles during pregnancy. Oedema occurs because of increased blood volume and the heaviness of the growing uterus on the veins. Hot weather can cause more fluid retention, which can worsen oedema.
• Increased risk of infections: Hot weather can increase the risk of conditions such as urinary tract infections (UTIs) and yeast infections. Pregnant women are already at a higher risk of these infections due to changes in the urinary tract and hormonal changes. Hot weather can aggravate this risk by increasing sweating and creating a moist environment conducive to bacterial and fungal growth.

Tips to Help Pregnant Women Stay Cool During the Dog Days of Summer:

The dog days of summer can be especially difficult for pregnant women. As their bodies are already working hard to nurture the growing baby, the additional heat can make it even harder for them to stay comfortable and calm. Fortunately, we have some pregnancy care tips for women to keep cool during summer.

Here are some pregnancy care tips to help pregnant women during the dog days of summer

• Stay hydrated: Pregnant women need to drink plenty of water to stay hydrated. Drink minimum eight glasses of water daily, and carry a water bottle in your bag wherever you go. Use a pot made of clay to store water as it helps preserve the pH balance of water and keeps water alkaline.
• Dress for the weather: Wear loose-fitting, light-colored clothing made of breathable cotton or linen. Avoid tight-fitting clothes that can trap heat.
• Stay inside during the hottest time of the day: If possible, stay indoors during the hottest part, typically between 11 a.m. and 4 p.m.
• Use fans and air conditioning: Use fans and air conditioning to help cool down your home. If you don’t have air conditioning, consider visiting air-conditioned public places like libraries, movie theatres, or shopping centers.
• Take cool showers or baths: Take cool showers or baths to help reduce your body temperature. You can also use a cool washcloth or a spray bottle filled with cool water to mist your face and neck.
• Take a massage: Use Abyanga with coconut oil to massage your hair and body. It helps relieve any itching and promotes a night of good sound sleep. 
• Healthy bath routine: Follow a bath routine that replaces soaps with ubtan, gram flour, etc. This will impart a sense of freshness and promote better skin tone and texture.
• Stay in the shade: When outdoors, stay in the shade as much as possible to avoid direct sunlight. Wear a hat or a scarf, and use sunscreen to protect your skin. You can also apply a paste of sandalwood and rosewater on the forehead and wrists to reduce body heat.
• Avoid strenuous activities: Avoid strenuous activities that can cause you to overheat, such as exercising outdoors or doing yard work during the hottest part of the day.
• Eat cooling foods: Eat cooling foods like fruits, vegetables, and salads. Avoid heavy, spicy, or fried foods that can increase body temperature.
• Stay in contact with your healthcare provider: Stay in connection with your healthcare provider and let them know if you experience any symptoms of dehydration or heat exhaustion. For the best maternity care, get in touch with Janika Ayurveda.

Eating a Healthy and Balanced Diet for Overall Health

A healthy and balanced diet is necessary for overall health, especially during hot weather.

Here are five essential nutrition tips for pregnancy care during summer:

• Stay hydrated: Drink a lot of water and fluids to stay hydrated during hot weather. Avoid sugary and caffeinated beverages that can dehydrate you. Increase your intake if you are sweating heavily. Choose coconut water over coffee or tea.
• Eat hydrating foods: Eating foods with high water content can also help you stay hydrated. Fruits and vegetables like watermelon, cucumber, strawberries, and celery are good choices. Include electrolyte-rich drinks such as coconut water and buttermilk to help replenish lost minerals. These foods also provide essential vitamins and minerals.
• Eat light and cool foods: Eating light and cool foods can help you feel refreshed and energized during hot weather. Choose salads, sandwiches, smoothies, and cold soups like gazpacho. Avoid heavy, spicy, fried, and fatty foods that make you feel sluggish and uncomfortable.
• Choose foods rich in antioxidants: Have milk with rose petal jam, which is highly rich in antioxidants. It promotes anti-inflammation in summer and can help avoid chest burns and acidity.
• Choose foods rich in electrolytes: Electrolytes like sodium, potassium, and magnesium are essential for maintaining fluid balance. Eating bananas, avocados, nuts, and seeds can provide essential electrolytes.
• Avoid foodborne illness: Hot weather can increase the risk of foodborne illness. Make sure to practice safe food handling, such as washing fruits and vegetables before eating them, cooking meats to the proper temperature, and avoiding foods sitting out in the heat for too long.

Following these nutrition tips can help maintain your health and stay cool during hot weather. Always listen to your body and adjust your diet to meet your needs. Read more on Overheating during pregnancy here.