Pregnant in July? Here’s How to Survive Summer Without Losing Your Cool

Expecting a baby this summer? Congrats, and welcome to the sweaty sisterhood. Pregnancy is already a wild ride, but throw in triple-digit temps and even a trip to the mailbox feels like a major feat. From swollen feet to unexpected melasma, summer can make everything feel a little extra. But there's good news: with a few smart strategies and some Strolleria Mom–approved survival tips, you can get through it feeling a whole lot more comfortable and keep your (mostly) good mood intact.

Why Summer + Pregnancy Can Feel Like a Lot

Think back to last summer—iced coffee in hand, breezy shorts, and zero extra passengers onboard. Now add a growing bump, increased blood volume, and a hormone cocktail that messes with your body temperature. It’s a different scene.

Pregnancy naturally makes you warmer and more prone to overheating. That’s why it’s important to keep an eye on the heat index (that’s the “feels like” temp that includes humidity). Once it hits the 90s, it’s smart to stick to the shade—or better yet, the A/C. (No one ever had to tell us twice.)

Hydration Is Non-Negotiable

You know staying hydrated is important. But in the summer, during pregnancy, it’s essential. Not drinking enough can lead to everything from headaches and swelling to more serious issues like early contractions or low amniotic fluid levels. Here’s how to ensure you’re getting enough fluids:

• Aim for 8–12 glasses of water daily—and more if you’re outside.
  

• Switch it up with sparkling water, herbal teas, mocktails, or smoothies.
  

• Load up on fruits and veggies with high water content: watermelon, cucumbers, peaches, and bell peppers are all MVPs.

• Popsicles totally count (and they’re fun).

Dressing for Comfort Is the Move

Pregnancy reality check: summertime dressing is less about nailing a certain look and more about surviving the day without overheating, chafing, or crying in a dressing room. If there were ever a time to channel your inner Adam Sandler, this is it. We're talking oversized tees, bike shorts, flowy dresses, and shoes that slide on without a struggle. Is it high fashion? Nope. But it will make sweltering days (slightly) less unpleasant.

Nothing about summer pregnancy is cute unless you feel good wearing it. Your body is doing some seriously amazing things! But with temps climbing and your belly growing, now is not the time to squeeze into anything tight, clingy, or complicated (unless that’s your vibe!). Whether you're staying cool at home or braving the midday heat for more popsicles, breathable, easy-to-wear pieces can make a huge difference in how you feel (and how long you can stay vertical). Prioritize comfort, and the confidence will follow.

Here’s what your hot-weather wardrobe should include:

• Breathable fabrics like cotton, bamboo, and linen
  

• Loose silhouettes that don’t cling or chafe
  

• Elastic waistbands that don’t dig into your bump
  

• Slip-on shoes or sandals (because who wants to bend over right now?)
  

• Light layers for those moments when indoor A/C feels like an arctic blast

• Sun protection: wide-brim hats, big sunglasses, and a major “please no one touch me” energy

Tips to Stay Cool (Literally)

There’s hot—and then there’s pregnant-in-July hot. Between your rising internal thermostat and the blazing summer sun, even a short walk can feel like you’re running the gauntlet. The idea of stepping outside between 10 a.m. and 4 p.m.? How dare someone even suggest it.

Keeping your cool (literally) isn’t just about comfort—it’s about preserving your energy, your mood, and your basic ability to function. While you can’t fast-forward through the sweaty season, a few smart swaps and cooling tricks can help you feel a little less melty and a lot more human. If you need to be out and about, here’s how to beat the heat:

• Plan activities in the early morning or late evening

• Take dips in a pool—a kiddie pool works just fine

• Spritz your face and neck with a mist bottle

• Keep ice packs handy (tuck some in your bra for instant relief!)

• Use mineral-based sunscreen and reapply regularly
  

How to Deal with Swelling When It’s Hot

Extra fluid is a normal part of pregnancy, but when the temps climb, so does the puff factor. Ankles, feet, hands… nothing’s off-limits. The good news? There are ways to manage it—and yes, compression socks are the unsung heroes of summer pregnancy. No shame, just sweet, sweet relief.

Some ways to keep swelling in check:

• Stay hydrated (again!)
  

• Take breaks to elevate your feet
  

• Limit time on your feet when possible
  

• Stick to indoor activities during the hottest hours
  

• Try compression socks for extra support
  

• Use cold compresses for fast relief

• Go for gentle walks in the morning to improve circulation
  

Watch for sudden swelling, especially in your face or hands. That can be a red flag for preeclampsia, so check in with your provider if something feels off.

Pregnancy-Safe Skincare in the Summer

Pregnancy plus summer can make your skin unpredictable—breakouts, sensitivity, and dark spots (melasma) can all pop up thanks to hormonal shifts and extra sun exposure. Here’s how to care for your skin without overcomplicating things:

Sun Protection

• Stick with mineral-based SPF with zinc oxide or titanium dioxide
  

• Use hats, shades, and UPF-rated clothing for added protection
  

Breakouts + Sensitivity

• Choose gentle, fragrance-free cleansers
  

• Avoid ingredients retinoids, chemical sunscreens, essential oils, hydroquinone, phthalates, or high concentrations of salicylic acid
  

• Look for pregnancy-safe options like hyaluronic acid, lactic acid, or vitamin C (always patch test!)

Pigmentation

• Wear sunscreen religiously
  

• Use a vitamin C serum to help brighten uneven spots
  

• Stay in the shade when possible to avoid darkening melasma

Stretch Marks

• Keep your skin moisturized with body butters or oils
  

• There’s no miracle cure, but staying hydrated inside and out helps

Bug Bite Protection (Without the Worry)

Just when you thought summer pregnancy couldn’t throw any more curveballs—here come the mosquitoes. If it feels like they’re targeting you more than everyone else at the barbecue, it’s because they probably are. Thanks to higher body temps and increased CO₂ output, pregnant people are basically walking bug bait.

And while itchy bites are annoying enough on their own, some can pose a risk depending on your location or travel plans. No need to panic! But it is worth taking a few extra steps to protect yourself with pregnancy-safe repellents, so you can enjoy being outside without turning into a buffet.

Here’s how to protect yourself safely:

• Use repellents with DEET (low concentration), Picaridin, or IR3535
  

• Apply over clothing when possible
  

• Reapply as directed—especially around dusk or in wooded areas

Rest When and However You Can

If sleep feels elusive, you’re not alone. Pregnancy insomnia is real, and when it’s hot and humid on top of everything else, getting comfortable can feel impossible.

Try this:

• Cool your bedroom—the ideal sleep temp is around 65°F
  

• Use a body pillow for better support
  

• Avoid eating too close to bedtime (hello, heartburn)
  

• Nap during the day if nighttime sleep is a bust—no shame in it

Remember, rest doesn’t have to be a full eight hours. Sometimes it’s lying down in a quiet room for 10 minutes with the fan on full blast. Take what you can get.

You’ve Got This (Even If You’re Mostly Surviving on Ice Chips)

Summer pregnancy is no joke—but you’re handling it. With a few small shifts and plenty of grace for yourself, you can stay safe, cool, and maybe even (a little more) comfortable in the weeks ahead.

Questions?

Strolleria is dedicated to making the baby gear buying experience less overwhelming for parents.

If you have more questions, feel free to email us at cs@strolleria.com