Being pregnant in summer is like wearing a fur coat in a sauna while balancing a bowling ball on your bladder. I did my third trimester with a 9+ lb baby born in late June, so I'm basically a credentialed summer pregnancy survivor. (Anyone reading this in Arizona in August just laughed, and I respect that.)
Here's what helped and what you can skip.
The Gear That Will Save Your Sweaty Pregnant Self
A better-than-average sunscreen. Pregnant skin can have some very weird reactions with the sun so try not to skip out on the sunscreen. Children do a great job of haggaring us so don't have the sun add to it.
A decent bug spray. Mosquitoes treat pregnant women like all-you-can-eat buffets — and they're not wrong, since you're running warmer and exhaling more carbon dioxide than usual. DEET is actually considered safe during pregnancy and is recommended by the CDC and ACOG, but some providers suggest being cautious with it in the first trimester specifically. Here's a full post on insect repellent if you want more details.
A handheld fan. Get one of those mini fans or one that also sprays water and carry it EVERYWHERE. People will understand. You can also spritz strangers who try to touch your belly like a cat eating a house plant.
A sun hat. Doubles as UV protection and a "please don't talk to me" signal when pulled low enough.
Comfortable sandals. Your feet will expand, swell, and generally revolt against normal shoes. I loved my slides because I didn't have to bend down to put them on or off.
An industrial-sized water bottle. The kind that keeps water cold for hours because lukewarm water is just...no. You'll need it for pregnancy AND breastfeeding later, so consider it an investment.
A cooling pillow. For when you transform into a human furnace at 2am. Momcozy also makes a maternity pillow with a cooling cover.
A maternity swimsuit. One that makes you feel like a majestic pregnant mermaid, not a beached whale. They exist, I promise.
Hair ties and headbands. Pregnancy hair grows at Rapunzel speed. Tragically, it doesn't last.
The Only Summer Maternity Wardrobe You Actually Need
Skip the 27-piece "essential" maternity wardrobe roundups. Here's what I actually wore:
- Flowy dresses — basically fancy nightgowns you can wear in public. Bonus if they'll work for nursing later.
- Maternity shorts — at least one pair of jean shorts that don't look like a denim diaper, plus some stretchy yoga shorts for at home.
- Tank tops — stock up. You'll live in them.
- Biker shorts — worn under dresses so your thighs don't start a friction fire.
That's it. Four things.
The Pool Is Your New Best Friend
Swimming while pregnant is basically the only time you'll feel weightless. A few quick answers:
Is swimming safe? Yes, unless your doctor has told you otherwise. It's actually one of the best pregnancy exercises going. It's low impact, easy on your joints, and genuinely good for you. Just don't decide to train for the Olympics.
Is chlorine safe? In a well-maintained pool, yes. Research actually found that women who swam in early and mid-pregnancy had a slightly lower risk of preterm birth compared to non-exercisers.
Heat + Pregnancy = Actual Risk
Your body is already working overtime, so extreme heat is genuinely something to take seriously. You don't want your core body temperature going above 102°F, and pregnancy makes it harder to regulate temperature than usual. Some ways to avoid turning into human toast:
- Hydrate constantly — yes, it means more trips to the bathroom. Sorry.
- Become a shade enthusiast — scout the shadiest routes everywhere you go.
- Stay indoors during peak hours — that window between 10am and 4pm is when the sun is most aggressive. If you can avoid it, do.
- Embrace all forms of air conditioning — car, home, ceiling fans, handheld fans. All of them.
- Treat yourself to cold things — popsicles, smoothies, ice cream. It's medicinal and I will not hear otherwise.
- Be naked at home — draw the curtains and free the bump. You've earned it.
Fun Things to Do When You're Hot and Huge
Because you can't sit in front of the AC for nine months (though tempting):
- Early morning walks before the sun turns evil
- Evening strolls with your partner — great time to argue about baby names
- Movies (dark, cold, snacks, bathrooms nearby — pregnant paradise)
- Pool time
- Mini golf (shaded and you can still see your feet)
- A babymoon if you can swing it
- Night drives with the windows down and a milkshake in hand
- All the naps. Then one more.
Summer pregnancy is temporary. And somehow – weirdly, inexplicably – you will one day find yourself nostalgic for the days when your biggest problem was being sweaty and enormous. I know. I didn't believe it either.
Up next: Bug Spray and Pregnancy: What's Safe to Use
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