Summer Pregnancy Survival Guide

Pregnancy is a strenuous and difficult journey for women that begins with good news and ends with a bundle of joy for the entire family. Pregnancy is taxing on a woman’s body in any time of the year, but things become more uncomfortable during summer. The woman carries extra weight round the body and the body temperature also remains slightly higher during pregnancy and so it becomes worse in summer.

• Hydration—a pregnant woman’s body should be kept hydrated by drinking lots of clear water and liquids. Dehydration can cause many problems and can also lead to premature delivery. Signs of dehydration include nausea, dizziness, muscle cramps and exhaustion which need to be avoided by drinking water every hour during the summer.
• Swelling—there is normal swelling during pregnancy, which goes down after a little rest. It can also be controlled by lessening the intake of salt in the diet. But in summer, sometimes swelling increases suddenly and does not go down with the rest. This requires medical attention. It is advisable to a pregnant woman that she should rest often during the day with feet up to avoid swelling.
• Sun—it is best to avoid direct sunlight during pregnancy. Direct sunlight can increase discomfort and enhance swelling problems. It is better to do outdoor activities in the early mornings and late evenings. It is essential to keep a watch on the signs of dehydration, unusual swelling and other symptoms of heat exhaustion and consult the doctor immediately.
• Outdoor exercise – Walking and swimming are the best exercises during the summer for pregnant woman. Walking is the best exercise for all fitness levels and stages of pregnancy, and it qualifies as weight bearing said by Jennifer Johnson, founder of fitforexpecting.com. Swimming provides much needed relief from pregnancy weight gain, swelling, loosening of the joints, pressure, and the intense summer heat. If you feel running on land is uncomfortable, it is better to choose water jogging or walking. Some water aerobics of many pregnant women has the only place they feel weightless and cool water feels you refreshing.
• Fruits and vegetables – Nutrient foods are good for a healthy mom and baby. Foods packed with vitamins and nutrients gives carbohydrates, and fiber to build a healthy baby. Include a lot of fresh fruits and juices to beat the heat. Vegetables like cucumber that include in diet during the summer. It is better to avoid spicy foods.
• Stay cool and dress – If you are not able to bear hot, a cool shower is the best solution or spends most of the time at the swimming pool to refresh yourself. Wear light colored clothes during summer. Prefer cotton type materials and are comfortable during hot summer days. Maternity clothes like maxi and gown that allow air flow and decrease sweating are most recommended and feel you comfortable. Avoid tight clothes as they cause breathing problems.
• Foot care – Swelling of legs and feet is a common problem during pregnancy. Heat during summer can add to the discomfort associated with swollen feet. Make sure to keep your feet up while you sit. Keep your legs up with the help of the pillow while sleeping. Always wear correct fitting shoes to reduce discomfort.
• Skin care during summer – Pregnancy makes your skin sensitive; whenever you go out apply sunscreen. It helps you to protect your skin from tan. Sunscreen prevents dry skin and keeps you hydrated. Wear sunglasses to protect your eyes from the sun. Lip care is also one of the important precautions you need to take care to protect your lips.
• Frequent meals – Eat more frequent meals that will keep your metabolism during pregnancy. If you gorge on larger portions, your metabolism has to work harder and generates more heat in your body. Watch what you eat and check which is tough during pregnancy.

Ways to keep Pregnant Women Cool in summer

It is important to keep the pregnant woman cool, comfortable and safe during the summer,so that overheating of the body does not take place

•   Drink plenty of water– Water should be taken at regular intervals during pregnancy to avoid dehydration.
•   Stay indoors– the best way to protect the pregnant woman and the baby in the womb from the heat is to stay indoors in air-conditioned rooms during the scorching afternoons.
•   Take a dip– Staying in a swimming pool for some time will help in keeping the pregnant women cool.
•   Wear appropriate summer clothes – Cotton fabrics are best during summer. Nylon’s and polyester should be avoided.
•   Shower often– Three to four showers during the day will help in keeping the body temperature of the pregnant womanlow.
•  Eat smaller, lighter meals– Smaller and light meals taken frequently during the day will help in maintaining a steady metabolism. Big portions of food tend to  generate more heat in the body.
•  Use cold compresses–Ice cold compresses on feet, hands and forehead work wonders in giving comfort to the pregnant woman.
•  Take some rest– A nap in the dark, cool room is the best way to beat the heat. It relaxes and comforts the entire body.

Tips for a Cool & Healthy Summer

Does just thinking about venturing outside in the summer heat make you wilt? Don't let rising temperatures stop you from enjoying yourself. Follow these tips on how to stay cool and healthy.

• Do outdoor tasks in the morning or evening when the sun is lower and temperatures are cooler.
• When temperatures exceed 90 degrees Fahrenheit, stay indoors in the shade near a fan or air conditioner.
• Wear light-colored clothing.
• Drink plenty of liquids to remain hydrated. Sports drinks with electrolytes can help replace lost salt and retain fluid.
• Sip a cold "mocktail," like this Pina Colada Smoothie: Combine 6 ounces frozen coconut yogurt, 1/2 a frozen banana, 1/2 of a 20-ounce can of crushed pineapple, and 1 cup milk; blend until smooth.
• Carry a spray bottle of water with you at all times.
• Apply sunscreen with an SPF of 15 or higher 20 minutes before going into sun. Reapply throughout the day.
• Take quick showers frequently to keep cool.
• Put feet up to alleviate swelling.
• Minimize salt intake, which will combat water retention.
• Take frequent naps.
• Ask for help if you're too tired to cook, clean, or run errands.
• Beware of typical barbecue foods, such as potato salad and coleslaw that, when left out in the sun, can sour and cause stomach upset.
• Clear your calendar. If it doesn't absolutely need to be done now, or by you, don't do it.