Coping with a heatwave in pregnancy and birth

Hydration and cooling

Keep a consistent water intake, aiming for about 8-12 cups (2-3 liters) daily, more if advised by your healthcare provider.

Carry a reusable water bottle and sip steadily throughout the day to prevent peaks and dips in hydration.

Plan regular, cool showers or baths; consider alternating with cool compresses or a damp cloth on pulse points (wrists, neck, behind the knees) to help regulate body temperature.

Use fans or air conditioning when possible; keep living spaces well-ventilated but away from direct heat sources.

Install blackout curtains or window coverings to reduce indoor heat gain; consider a portable evaporative cooler if appropriate for your environment.

Monitor urine color and frequency as a simple hydration check; report consistently dark urine or very low output to your provider.

Nutrition and fluid management

Eat light, frequent meals with plenty of fruits and vegetables to stay hydrated and maintain energy; incorporate water-rich options like cucumber, watermelon, oranges, and berries.

Choose balanced snacks with complex carbohydrates, lean protein, and healthy fats to maintain steady energy during heat.

Avoid excessive caffeine and sugary drinks that can contribute to dehydration; opt for herbal teas and flavored water if allowed by your provider.

Limit salt intake only as advised; some pregnancies benefit from regulated electrolytes during heat, but follow medical guidance.

Monitor fetal movement and kick counts as advised by your clinician; report any significant changes, especially if dehydration is suspected.

If you have gestational diabetes, monitor blood glucose closely, as heat can affect readings; follow your care team’s guidance and adjust meal timing/insulin as directed.

Managing heat-related symptoms

Watch for dizziness, fainting, severe headaches, swelling, or extreme fatigue; seek medical advice promptly if symptoms worsen.

If you have gestational diabetes, monitor for signs of hypo- or hyperglycemia that could be exacerbated by heat; adjust intake and medications as advised.

Be aware of heat-induced headaches or migraines and discuss preventive strategies with your provider.

Check for signs of heat exhaustion or heat stroke (extreme confusion, vomiting, very high body temperature, rapid heartbeat) and seek urgent care if suspected.

Keep a simple symptom diary to share with your clinician at appointments.

Work and activity modifications

Limit outdoor activities during peak heat hours; schedule essential tasks for mornings or evenings.

Take frequent breaks, rest in a cool place, and wear loose, breathable clothing and a wide-brimmed hat.

Use a cooling towel during activities or a cooling vest if available and pregnancy-safe.

If your job involves physical exertion or heat exposure, discuss accommodations with your employer or healthcare provider; consider temporary relocation, altered shifts, or remote work options.

Plan for predictable downtime: short, regular rests with feet elevated to reduce swelling and fatigue.

Ensure easy access to hydration at work; keep a personal cooler or insulated bottle within reach.

Labour and birth planning in hot weather

Have a clear birth plan that includes preferred cool environments, transportation logistics, and contingency plans if heat becomes unmanageable.

Stay in a climate-controlled environment as you approach due date; consider early admission if you’re uncomfortable or if advised by your midwife/obstetrician.

Pack an emergency kit for heat-safe labor: hydration options, cooling towels, and indoor-safe fan or portable cooling device if allowed.

Discuss with your care team the possibility of scheduling certain procedures (like induction, if clinically appropriate) to avoid peak heat periods.

Identify a cooling strategy for the delivery room (e.g., room air conditioning settings, extra fans, chilled blankets) and confirm availability at the birth venue.

Have the water in birth pool cool for labour and heat up for birth

Plan for postpartum cooling as well, since early skin-to-skin and feeding can be more comfortable in a cooler environment.

Medical considerations and when to seek care

Contact your healthcare provider if you experience:

Severe dehydration (dry mouth, very dark urine, dizziness)

High fever, chills, or confusion

Persistent vomiting or inability to keep fluids down

Severe headaches, blurred vision, or swelling to hands/face that’s sudden or worsening

Contractions or signs of preterm labor, especially if heat exposure coincides with risk factors

Some pregnancies have higher risk with heat (e.g., placenta previa, preeclampsia risk, chronic hypertension). Follow tailored guidance from your care team.

If you have any history of fainting during pregnancy, share how heat may have influenced that in prior pregnancies; adjust activity and hydration plans accordingly.

Keep a list of emergency contacts, nearby cooling centers, and transport options in case rapid care is needed.

Travel and outdoor safety

If you need to travel, choose air-conditioned vehicles and carry a small cooler bag with water and snacks.

Plan routes with shaded or indoor rest stops; know where to find cooling centers if you’re away from home for long periods.

Use sunscreen, sunglasses, and protective clothing; stay in shaded or indoor areas whenever possible.

If traveling with a newborn, follow infant care guidelines for heat safety and ensure car seats are shaded and well-ventilated.

Postpartum considerations during heat

Continue ample fluids and rest; breastfeeding may increase fluid needs.

Use cool, comfortable clothing and maintain a comfortable, cool sleeping environment for both you and baby.

Monitor for signs of dehydration in the newborn (dry lips, fewer wet diapers) and seek pediatric guidance if concerned.

Be mindful of postpartum swelling and blood pressure changes; heat can influence these, especially after delivery.

Plan for gradual return to normal activities; avoid intense exertion in extreme heat while your body recovers.

Remember safe sleeping considerations and refer to the lullaby trust website for guidance.

Home environment optimization

Create a cool, comfortable sleeping space for both you and baby: breathable bedding, a fan, and a slightly elevated head position if recommended.

Keep errands to the coolest parts of the day; designate a reliable hydration and rest plan for every day.

Regularly inspect air conditioning or cooling devices for safety and maintenance (filters, leaks, noise).

Encourage family or partner support to help with hydration reminders, meal prep, and cooling tasks.

Mental and emotional well-being

Temperature stress can heighten anxiety; practice slow breathing, short meditations, or guided imagery to stay calm.

Engage in light, safe activities like prenatal yoga with modified poses in a cool room if approved by your provider.

Stay connected with your support network; share concerns about heat exposure, fatigue, or discomfort.