Sure, you’ve got a bun in the oven, but must you heat up like one, too? Alas, overheating can occur in pregnancy, particularly when it’s already hot and sticky outside. To avoid any serious heat-related conditions, watch for signs of heat exhaustion and heat stroke. And to prevent overheating in the first place, stick to light clothing, slurp lots of cool drinks, and seek AC in a comfy chair inside.
Being pregnant makes you prone to lots of physical and emotional changes, from looser joints and mood swings and to bigger breasts and crazy cravings. And the same holds during hot weather — sky-high temperatures can affect expectant women more. Indeed, overheating while pregnant is a real concern, so make sure you're prepared if soaring temps are coming your way.
To help, here's the skinny on why pregnant women are more susceptible to hot weather and the signs of heat stroke and heat exhaustion to watch for.
Why does hot weather affect pregnant women more?
When you're pregannt, you have a higher basal body temperature and faster heart rate — meaning you're more likely to overheat and to struggle more with complications of overheating.
We all feel sluggish and even woozy when it's hot and muggy outside. The human body struggles to cool off when the temperatures and humidity soar, putting people at risk for hot weather-related illnesses like dehydration, heat stroke, and heat exhaustion. But any time there's a heat advisory, pregnant women need to pay special attention to the thermometer and how they feel.
Pregnancy also means you're more vulnerable to dehydration, dizziness, and lower blood pressure in general. When it's very hot outside, you lose tons of fluids through sweat, and if you're exercising too, you'll sweat even more.
Extreme weather events can also put babies' health at risk — and global warming may increase this danger going forward. One study from the Journal of the American Heart Association reported that higher temperatures due to climate change may increase the number of congenital heart defects in the U.S.
Need more tips for staying cool with a growing belly? Try the What to Expect app for expert advice, hydrating drink ideas, and a community of equally hot mamas like you.
What are the risks of heat exposure during pregnancy?
Here are the four main concerns for pregnant women during a heat wave. Understanding the risks will help you prepare for a weather advisory in your area so you can stay cool and comfy.
Heat cramps
Of all the heat-related conditions you might experience, heat cramps are less dangerous. But these uncomfortable involuntary spasms can crop up if you're exercising during hot weather. Lasting longer than the usual nighttime leg cramps, heat cramps may affect the calves, arms, and stomach area. They're made worse by not consuming enough fluids and electrolytes.
Dehydration
When the body loses more fluid than it takes in (by not drinking enough water in hot weather or working out too intensely), dehydration can develop.
This condition makes it harder for your systems to function properly, but it's particularly tough on pregnant women since less body fluid means decreased blood flow to the placenta. Dehydration can also cause increased uterine activity and up the risk of an early labor, so it's extra important to drink enough water when you're pregnant.
Heat exhaustion
Another concerning illness caused by high temperatures is heat exhaustion, which occurs during hot weather, high humidity, or vigorous physical activity. Heat exhaustion can lead to heat stroke, which is dangerous and even life-threatening, and it's sometimes tricky to spot.
The reason: Symptoms are similar to the ones pregnant women deal with regularly, like fatigue, nausea, and muscle cramps.
Heat stroke
If heat exhaustion is prolonged, heat stroke may occur. This is the most severe type of heat-related illness, and it can happen when the body temperature climbs to 104 degrees Fahrenheit or higher. Heat stroke is dangerous for both women and their developing babies and may lead to brain, heart, kidney, and muscle damage.
What are the signs of heat exhaustion and heat stroke during pregnancy?
If you feel weary and thirsty after being outside in hot weather, be aware of the following signs of heat exhaustion and heat stroke during pregnancy so you can get help:
- Fatigue
- Dizziness
- Fainting
- Cool, moist skin with goosebumps
- Heavy sweating
- Weak or rapid pulse
- Muscle cramps
- Headache
- Nausea
- Vomiting
- High body temperature (104 degrees Fahrenheit or more)
- Confusion
- Slurred speech
- Racing heart
- Fast breathing
How can you prevent heat exhaustion and heat stroke during pregnancy?
The first way to prevent heat exhaustion and heat stroke is to check the forecast during warmer months so you know when to seek out air conditioning and lay low inside. Here are more ways to prevent heat-related illnesses during pregnancy:
- Drink, drink, drink. Make sure you're incredibly well hydrated by carrying water with you or even a beverage with electrolytes like Gatorade or Liquid IV when it's extra hot out.
- Wear light clothing. Linen or moisture-wicking fabric can help keep you cool.
- Use sunscreen. Apply a broad-spectrum, water-resistant pregnancy-safe sunscreen (SPF 30 and up) 15 minutes before going outdoors, and reapply every two hours. Wearing a wide-brimmed hat and sunglasses will also help protect your skin when you're outside in bright sunshine.
- Take breaks. Limit your time outside to an hour, and head indoors anytime you're hot.
- Add towels. Putting a cold, damp washcloth or dish towel on your wrists, neck, head, or armpits can help cool you down. What to Expect Community parent WoodlandFaery relies on ice for her heat woes: “I use ice packs on my neck or my pulse points.”
- Skip midday sun. Stay indoors during the hottest time of the day — from 10 a.m. to 2 p.m.
- Check your urine. A dark color indicates you're low on fluids and could signal dehydration. Time to refill that water bottle!
- Nix your workout. Pregnancy is a very valid excuse for not exercising when it's hot and humid, or you can move your routine inside to a temperature-controlled room.
- Skip hot tubs and saunas during pregnancy. High temps and humidity aren't the only culprits. Soaking in a hot tub or using a sauna, which aren't recommended in pregnancy, can also lead to dehydration and heat-related illnesses.
Take extra care when the temperatures soar to keep yourself and your baby safe. Pregnancy and hot weather aren't a good combination, so stay inside during a heat wave, drink lots of water, and skip strenuous activity until the temps drop.
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