Pregnancy and summer heat have a complicated relationship, and this is my third time navigating it. Between running Bottimals, keeping up with my two older kids, and growing this baby, a summer pregnancy already asks a lot of your body. Add in 90-degree days, and it asks for a whole lot more.
I’m not a doctor, and I’m not here to give medical advice (that’s what your OB-GYN is for). But after three pregnancies, two of them in the summer months, I’ve picked up a handful of habits that genuinely make the heat more bearable. Here’s what’s working for me this summer.
The short version: get outside before the heat builds, drink more water than feels necessary, keep cold fruit — especially watermelon — within arm’s reach, rest without guilt, and dress in loose, breathable fabric with room to grow. Here’s why each one matters, and how I’m actually doing it.
1. Get Outside Early, While It’s Still Cool
My favorite hour of a summer pregnancy is 7 a.m. The air is still soft, the sidewalk isn’t radiating heat yet, and I can get a short walk or playtime with my kids in before the day (and the temperature) really starts. I try to get any outdoor time in before mid-morning, then treat the afternoon as strictly indoor territory.
There’s a real reason this matters beyond comfort. Pregnancy already raises your baseline body temperature, and by the third trimester, according to UT Southwestern Medical Center — meaning your body is generating more internal heat before you even step outside. Pairing that with peak afternoon temperatures is asking your body to do double duty. Morning movement lets me get fresh air and a little exercise without fighting the hottest part of the day.
2. Hydrate, Hydrate, and Then Hydrate Some More
If you only take one tip from this list, make it this one. I keep a water bottle within reach at all times — desk, car, nightstand, all of it — because by the time I feel thirsty, I’m usually already behind.
Mayo Clinic Health System recommends pregnant women drink at least 64 ounces of water daily, increasing that amount on hot days or during outdoor activity, and notes that pregnant women are working overtime to regulate temperature for two. The American College of Obstetricians and Gynecologists similarly suggests 8 to 12 eight-ounce servings of fluids a day. I don’t count ounces obsessively, but I do treat “drink water” as a default response any time I feel off — tired, headachy, overheated, all of it.
3. Lots of Cold Fruit Helps — Watermelon, Especially
This is the tip my older kids are most enthusiastic about, mostly because it means there’s always watermelon in the house. Cold fruit has become a genuine craving this pregnancy, and watermelon does a lot of the work. According to Healthline this makes it one of the easiest ways to top off hydration without forcing down another glass of water.
I keep a container of pre-cut watermelon in the fridge at all times — cold, ready to grab, zero effort required. Cantaloupe, grapes, and strawberries are in regular rotation too, but watermelon wins on sheer water content and the fact that my kids will actually eat it with me.
4. Rest As You Can
This is the one I’m worst at and working hardest on. With two kids and a business to run, “rest” doesn’t always mean a nap — sometimes it means sitting down for fifteen minutes instead of using that time to fold laundry. I’ve had to actively lower my own bar for what counts as resting, and give myself permission to take it when it’s available, not just when it’s convenient.
Heat makes fatigue hit faster and harder during pregnancy, so I’ve stopped treating exhaustion as something to push through. If I’m tired, I sit. If I’m overheated, I go inside. No guilt, no negotiating.
5. Cool, Comfortable Clothes With Room to Grow
Loose dresses have basically become my uniform this summer. Nothing tight at the waist, nothing that clings, nothing that needs to be adjusted every twenty minutes as the day goes on. Comfort wins over style almost every time right now, and honestly, a flowy dress can still look put-together while doing zero work to make me sweat more.
UT Southwestern Medical Center recommends light-colored, loose-fitting clothing in breathable or moisture-wicking fabric to help with heat management during pregnancy — tight clothing traps heat against the skin instead of letting sweat evaporate. My rule of thumb: if I have to think about whether something will still fit comfortably by 3 p.m., it stays on the hanger.
What This Summer Is Teaching Me
Three pregnancies in, I’ve learned that summer pregnancy isn’t really about powering through — it’s about working with your body instead of against it. Morning walks or outdoor play instead of during the afternoon. Watermelon instead of willpower. Sitting down instead of pushing through.
It’s also a strange kind of full-circle moment, building Bottimals while pregnant with the baby who may eventually need it. Bottimals started because my second baby refused a bottle, and somewhere down the line, this baby will get their own bottle-lovey too. If you’re newly pregnant or in the thick of the breast-to-bottle transition yourself, you can read more about why bottle refusal happens and how to work through it, or explore the bottle-lovey collection for when that day comes.
Disclaimer: The information in this blog post — including tips related to pregnancy, hydration, heat safety, and rest — is based on personal experience and general, publicly available health information. It is intended for general informational and educational purposes only and does not constitute medical advice. Every pregnancy is different, and what works for one person may not be right for another. Please consult your OB-GYN, midwife, or another qualified healthcare provider regarding any questions or concerns about your pregnancy, including heat exposure, hydration, activity level, or rest. Bottimals™ products are designed to provide comfort and familiarity during feeding transitions and are not intended to diagnose, treat, cure, or prevent any medical condition. Individual results may vary.