Summer is officially here, if you feel like you are mellltiiiinnng….these tips may help you hot Mamas beat the heat.


Try to exercise or do any outside activities in the morning.
Morning time is when the temperatures are cooler and the sun is lower. Later in the evening may be another good option. The American College of Obstetricians and Gynecologists recommend that pregnant women get at least 150 minutes of moderate-intensity aerobic activity every week. An example includes brisk walking for 30 minutes 5 times a week. If you are newer to exercise, you will want to gradually work up to this amount. Especially avoid overheating or activities such as hot yoga if possible during the first trimester.


Try to drink between 8 and 10 glasses of water a day.
Staying hydrated helps you to perspire, which in turn helps to cool off your body and let go of the heat. Another option besides water is sports drinks with electrolytes such as Gatorade or Powerade, especially if you know you will be outside in the heat. These can be safely consumed during pregnancy. For those Moms that experience leg cramps during pregnancy the electrolytes and fluid may help to alleviate the cramps.



Stay cool in a neighborhood or community pool.
The pool is also a great place to exercise when pregnant. Place a pool noodle under both arms with your legs straight down in the pool. You can swing your legs back and forth or do bicycle motions with your legs. Walking in a pool that has water about chest level is another great way to exercise while staying cool. You can walk forward, backward, side to side. Water aerobics nay be a good option if your joints are getting a little achy from the weight of baby.

Wear light and loose clothing.
To prevent sweating and rashes, stick to natural, breathable fabrics such as linen and cotton. Light colored clothing helps to bounce off the sunlight.

Take showers frequently as needed to keep cool throughout the day.
If you get the opportunity to take naps (pending there are no rug rats around to keep up with) you can also put a sheet in a plastic bag and place in your refrigerator one hour before nap or bed time, and wrap yourself up with the sheet.

Make a cooling body spray
Add one part aloe vera gel and three parts cold water to a small metal spray bottle. Aloe cools skin by up to five degrees on contact, and it penetrates into the skin which can help keep you cool for a while. You can also keep sunscreen spray in an ice cooler, and will go on nice and cool when you reapply it while outside.

Run your wrists under cool water.
Your blood vessels in your wrists are very close to the surface, so the cold water can actually cool off your blood a bit. Other spots include the insides of elbows and knees, the tops of your feet, the insides of your ankles, your inner thighs, and just in front of your ears. You can also make homemade ice packs that are moldable to your skin that you can pack in a cooler and have at your disposal. Mix 1 part rubbing alcohol with 2 parts water in a double sealed sandwich baggie. Place these on the hot spots listed.

Keep your body lotions and moisturizers in the refrigerator.
It can feel refreshing to put on cold lotion and has a soothing effect to the skin.

It’s OK to say NO…
when invited to certain outside activities, especially when the temperature is above 90 degrees. If it is, limit outdoor activity as much as possible. We all struggle with saying no to certain friends or family events, but taking care of YOU and baby should be numero uno and totally guilt free! Take advantage of this time to rest and pamper yourself. Once baby comes, time for yourself will seem few and far between, so enjoy those weekend naps and Netflix binges while you can!


When you have to be outside, keep a portable fan mister in your purse.

Awww… we have seen these at Disneyworld…where they charge like 100 bucks per fan… The picture below is of my youngest one many moons ago at Disney. I remember when given the choice of what he wanted us to buy, he chose that fan! Smart kid!!
Find one before your vacation, and stash one in your purse. Put ice inside the container with the water, so the water stays cooler longer. They even have portable cooling neckband fans you can buy on Amazon.


Stay cool out there Mama’s! As always if you are having any aches and pains while pregnant or just want to learn ways to stay strong while exercising safely throughout your pregnancy, please reach out to me! I am here for you!


physical therapistCamille




physical therapy