HOW TO COPE WITH THE HEAT WHEN PREGNANT?
Being pregnant in hot weather is never fun. Between the heavy legs, the feeling of uneasiness, the sleepless nights, the excessive sweating... All the inconveniences of pregnancy are amplified when the thermometer goes crazy! Here are some practical tips to help you cope with the heat during pregnancy.
Hydrate regularly
The best way to cope with the heat is to stay well hydrated throughout the day. During pregnancy, the body excretes more water than normal because it has to produce amniotic fluid. So drink between 1.5 and 2 litres of water in small sips and regularly. Choose refreshing, low-sugar drinks and avoid sodas that do not quench your thirst or rehydrate.
Hydration also involves the skin, so don't hesitate to refresh yourself with a spray bottle.
Get more rest
Studies show that prolonged hot weather can lead to stress. And as you may know, stress triggers the production of oxytocin, a hormone that stimulates uterine contractures. And since this is not what you want, the watchword is: rest!
Give yourself restorative naps to make up for the difficult nights and relax. Take time for yourself and, although physical activity is recommended during pregnancy, keep sustained effort to a minimum.
Stay cool and avoid exposure to the sun
Avoid going out between 11am and 4pm, which is the hottest time of the day. Stay cool at home by closing the shutters/windows to keep as cool as possible and opening them in the evening to air out and cool your home. If you have a fan, place a small bottle of ice water in front of it for an immediate cooling effect in the room.
Go outside early in the morning or at the end of the day, making sure you are never exposed to the sun. Why not? Because a pregnant woman's skin is very sensitive and too much exposure to the sun could cause the famous pregnancy mask to appear. So don't forget your hat, your sun cream and your parasol if you go to the beach!
A good idea to cool down and cope better with the heat while pregnant: take warm showers or cold footbaths. And if you can, go to the pool! It's a great way to stay cool, feel light and relax.
Go for light and comfortable clothing
Lightweight, loose-fitting clothes made from breathable materials are what you need to help you cope with the heat of pregnancy.
Choose linen or cotton, which are natural materials that are very pleasant to wear in summer, and opt for light colours.
Avoid tight-fitting cuts and synthetic materials. Choose loose, flowing maternity dresses, blouses and trousers that you feel comfortable in.
Eat fresh and light
When you eat heavy food, your body uses up a lot of energy digesting it, which makes you feel even hotter. So make sure you include seasonal fruit and vegetables on your plate.
These light and refreshing foods are full of vitamins, minerals and help to rehydrate you.
Pamper your legs
The phenomenon of water retention increases with high temperatures, as the heat dilates the vessels and makes blood circulation more difficult.
To reduce the unpleasant effect of heavy legs, here are some tips:
- Run a jet of cold water over your legs and feet;
- Elevate your legs as much as possible with a small pillow to ease the circulation and relieve the pain;
- Massage your legs with cooling herbal gels (no essential oils during pregnancy);
- Wear compression stockings if necessary.
