The pregnancy It is a stage of profound transformations in a woman's body. During the warmer months, high temperatures temperatures The usual discomforts can increase: swelling, fatigue, and a higher risk of dehydration. Knowing how to take care of yourself during the heat is essential to protect the health of the future mother and the baby. Here you will find the best recommendations to face this stage in the best way.
Heat and its effects during pregnancy
When you are pregnant, your body works intensively. Basal body temperature increases due to hormonal changes and increased blood volume. high temperatures can aggravate this situation, causing dehydration or even major complications, such as heat stroke. It is important to recognize the symptoms: dizziness, excessive sweating, extreme fatigue or difficulty breathing, and take timely preventive measures.
Tips to combat heat during pregnancy
With proper planning, it is possible to minimize heat discomfort and ensure a more comfortable experience during pregnancy. Below are the tips measures more effective.
Constant hydration
Drinking enough water is essential. During pregnancy, fluid requirements increase to ensure the hydration of both mother and fetus. It is recommended to drink at least two and a half liters daily. In addition to water, you can include fruits rich in liquids, such as watermelon, melon or orange, and fresh soups such as gazpacho.
Light and healthy food
Choose light and fresh dishes that facilitate digestion, such as salads, fruits and grilled fish. Avoid heavy meals, fried foods and overly seasoned foods, as they increase the feeling of heaviness and heat. In addition, Mediterranean diet It can be an excellent option for this time, as it includes a wide variety of healthy and fresh foods.
Avoid the direct exposure to the sun
Intense sun can cause problems such as skin spots (chloasma) during pregnancy. Apply high-protection sunscreen and reapply every two hours if you are exposed. Wear wide-brimmed hats, sunglasses and always seek shaded areas. It is best to go outside during the early morning hours or at dusk.
Light and comfortable clothing
Choose natural fabrics such as cotton or linen that allow the skin to breathe. Opt for light colors and loose clothing to avoid heat buildup. As for footwear, comfortable, open sandals are ideal to prevent swelling in the feet.
Massages and leg care
Heat can worsen circulation, causing swelling in the legs and feet. To relieve these discomforts:
- Perform massages with cold-effect creams to improve circulation.
- Keep your legs elevated while resting.
- Avoid crossing your legs when sitting.
- Do small exercises with your feet to activate circulation.
Cool off properly
Showers with warm or cold water help reduce the sensation of heat. You can also dip your feet in a bowl of fresh water. If you have access to a swimming pool or the sea, short swims are an excellent way to cool off, but always make sure to do so in safe conditions and in accordance with your doctor's recommendations.
Use of fans and air conditioning
Keep the rooms well ventilated and at a comfortable temperature. Use Fans or air conditioning in moderation, and if you don't have them, close the blinds during the hottest hours and ventilate in the morning or at dusk.
Avoid long trips
If possible, minimize long car or plane trips, especially in the last trimester. If travel is unavoidable, do so frequent stops to stretch, hydrate and walk around. If you are traveling by plane, consult your doctor to make sure you are taking all necessary precautions.
Taking care of yourself during pregnancy in hot weather requires good planning and constant attention to your body's signals. By following these tips, you can enjoy this special period with greater well-being, even during the hottest days.