Summer Pregnancy Survival Guide: Sun Safety, Swelling, and Staying
Hydrated

Pregnancy has a way of changing how you experience everything, even summer.

You want to enjoy the season, the park dates, the patio lunches, the warm evenings, but instead, you’re hovering by the fridge with a cold drink, wondering how you’re already sweating at 9 a.m. And suddenly, summer fun feels more like survival mode.

We’ve been there too. We know summer pregnancy comes with unique challenges, but with the right strategies (and a little support), you can navigate it feeling more comfortable, confident, and cared for.

Is Sun Exposure Safe During Pregnancy

Vitamin D from the sun has incredible benefits for immune function and mood, but sun safety matters even more during pregnancy. Hormonal fluctuations and increased blood volume can make your skin more sensitive, leaving you prone to burning and irritation.

If you’re planning to spend time outside, aim for mornings or evenings when the sun is gentler. UV rays are strongest between 11 a.m. and 4 p.m., especially from 12–1 p.m., so limit exposure during these hours and always check the daily UV index. When you are outdoors, opt for a wide-brimmed hat, light layers, and a pregnancy-safe sunscreen.

Choosing a Pregnancy Safe Sunscreen

Not all sunscreens are created equal. During pregnancy, look for mineral formulas with zinc oxide or titanium dioxide as the active ingredients. These create a physical barrier that sits on top of your skin rather than absorbing into it. 

Need help choosing? This guide from Bird & Be has great recommendations. Our favourite? Think.

Managing Swelling & Overheating

Let’s talk about swelling, because for many women, it seems to appear overnight. This happens because during pregnancy your body holds onto extra fluid, and the summer heat makes it worse by dilating your blood vessels. Add in long days on your feet, and suddenly your shoes don’t fit. Here’s what can help:

• Massage therapy: Encourages lymphatic drainage and eases the heaviness in your feet and legs.
• Compression socks: Improves circulation, reduces swelling, and even helps prevent varicose veins.
• Frequent breaks: Whether you’re running errands or just walking the block, pause often.
• Elevate your feet: Yes, that couch-pillow stack trick really does help.

Overheating can also sneak up fast. If you notice cramping, headaches, or suddenly feel short of breath, take it as your body's way of saying, “Slow down.”

Hydration & Electrolyte Balance

Hydration isn’t just about water. During pregnancy, especially in the summer, your body loses electrolytes (like sodium, potassium, and magnesium) through sweat. Replacing those is key to staying truly hydrated. Drinking plain water can actually dilute these minerals.

Electrolytes can make a big difference, especially if you’re sweating more or feeling drained. LMNT is one of our go tos first thing in the morning (as long as you don’t have high blood pressure or pre-eclampsia). Keep a bottle with you everywhere, add fruit for flavour, and sip throughout the day.

Other simple ways to boost hydration:

• Coconut water for a natural electrolyte hit
• Pairing fruit (like watermelon or oranges) with a salty snack

Safe Movement (and When to Skip It)

If you were active before pregnancy, you can usually keep up with most of your routines, just skip adding new, high-intensity workouts. Gentle movement like walking or prenatal yoga can be a lifesaver for circulation, mood, and keeping swelling at bay.

Most importantly: listen to your body. Cramping, severe shortness of breath, bleeding, leaking fluid, or persistent headaches? That’s your cue to stop and reach out to your provider.

Whole Body Support

Summer affects every pregnant body differently. For some, it’s swelling and heaviness. For others, it’s hip or low back pain, posture changes, or simply feeling “off.” This is where holistic care can help.

• Chiropractic care can support your posture and help your body adapt to the physical changes of pregnancy.
• Acupuncture may improve circulation, support relaxation, and ease discomfort.
• Massage therapy can reduce muscle tension and encourage lymphatic drainage, helping you feel lighter and more comfortable.

We’ve seen the difference this kind of care can make. One client, navigating pre-eclampsia and varicose veins in the summer heat, found huge relief through a combination of chiropractic care, massage therapy, and small modifications to her outdoor activities. With the right support, she was able to stay more comfortable, feel informed in her decisions, and
even enjoy this pregnancy more than her first.

Stories like hers are why we do what we do, to ensure you feel supported, heard, and cared for at every stage of your journey.

Ready to feel more supported in your summer pregnancy? Whether you need relief from swelling, help easing discomfort, or simply a space where you feel heard, our team is here for you. Contact us to book an appointment.

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