The good news is that a few simple habits can make a real difference on hot days. They won't make the heat disappear completely, but they can help make everyday life a little more comfortable.
Drink regularly - before you feel thirsty.
The first thing to remember is to drink water regularly. During pregnancy, your body is working hard, so staying hydrated is especially important. Keeping a bottle of water nearby can make it easier to sip throughout the day. And because everyone's needs are different, don't hesitate to ask your midwife or doctor for advice if you have any questions or specific medical concerns.
As a general guideline, pregnant women are encouraged to drink around 1.5 to 2 litres of water a day, or more during hot weather or if they're physically active.
If plain water starts to feel a little boring, try infusing it with slices of lemon, strawberries, fresh mint or even basil. It's a simple way to make staying hydrated a little more enjoyable.
Choose fresh, water-rich foods.
Summer is the perfect time to enjoy fresh fruit and vegetables. Melons, watermelon, cucumber, tomatoes and peaches all have a high water content, helping you stay hydrated while providing plenty of vitamins and minerals.
As always during pregnancy, make sure to wash raw fruit and vegetables thoroughly before eating them. A varied, light and balanced diet can also feel much more appealing when the heat tends to reduce your appetite.
Adapt your routine when temperatures rise.
When it's particularly hot, it can help to adjust your daily routine. Plan outings for the morning or later in the evening, avoid strenuous activities during the hottest part of the day and make time for regular breaks.
It's not about giving up the things you enjoy - it's about listening to your body and slowing down when it tells you it needs to.
And because your body uses more energy to regulate its temperature in hot weather, the tiredness that often comes with pregnancy can feel even more intense. So if your schedule allows, don't hesitate to take a short nap or simply enjoy a quiet moment somewhere cool.
Keep your body and your surroundings cool.
When the heat becomes overwhelming, a lukewarm shower can feel incredibly refreshing. A facial mist, a cool damp cloth on the back of your neck or forearms, or even splashing a little water on your face can also help you cool down.
The same goes for warm summer nights: air out your bedroom during the cooler hours of the morning or evening, keep shutters or curtains closed during the day, and choose bedding that's suitable for warmer temperatures.
When it comes to clothing, opt for loose, breathable fabrics that feel comfortable to wear. They can help reduce the feeling of overheating and excessive sweating. And if you're experiencing heavy legs or low blood pressure, compression stockings can also provide valuable support.
