Being pregnant during a hot summer day in London can be a challenge. Almost everyone looks ready to enjoy the weather but the heatwave can feel like something entirely different for women during their pregnancy. You can easily find yourself hotter than everyone and more tired than usual, or experience your feet and hand being swollen.

Theses sensations are very common. Pregnancy naturally makes your body work harder and the hot weather can amplify many of the symptoms you already experience. It is important to understand why they occur and to know what you can do to stay as comfortable as possible.

As a women’s health and pregnancy physiotherapist in London, I have worked with many pregnant women who go through changes in their body and to reduce the swelling, improve your circulation or stay active safely, there are plenty of simple tricks that can make a real difference.

Why does pregnancy feel harder when it’s hot?

Pregnancy naturally raises your body temperature, which is why you will have a more challenging time going through hot days than most people. Your heart is pumping more blood, your metabolism is higher and your growing baby generates additional heat. In fact, by the third trimester your blood volume increase by 40 to 50 % compared to before pregnancy.

When the outdoor temperatures rise, your body has to work even harder to keep both you and your baby cool.

This can lead to:

• Feeling overheated more quickly
• Increased sweating
• Fatigue and a low energy
• Dizziness or light-headedness
• Dehydration
• Swollen hands, feet and ankles
• Heavier and more tired legs

These symptoms are usually normal but they can certainly make your day-to-day life feel much more demanding.

8 simple tips to stay cool during pregnancy

Small changes to your routine can make a big difference during the hot weather.

1. Drink little and often

You shouldn’t wait until you feel thirsty. In fact, you should sip water regularly throughout the day to stay hydrated and you can always add slices of lemon, cucumber or fresh mint to make drinking more enjoyable if plain water becomes less appealing.

2. Wear lightweight clothes

Loose fitting cotton or linen clothes allow your skin to breathe and help regulate your body temperature more effectively than synthetic fabrics.

3. Avoid the hottest part of the day

It makes sense but, if possible, you should plan your walks, your shopping trips or your exercises early in the morning or later in the evening when the temperatures are cooler.

4. Elevate your feet

If you’ve been standing or walking for long periods of time, I would advise to spend 15 to 20 minutes with your feet raised above heart level whenever possible. It’s a simple habit that can help reduce the swelling and improve your circulation.

5. Keep moving

Although it seems tempting to stay completely still when it’s too hot outside, gentle movements actually help your circulation. You can go for short walks (if the temperature allows it), do some stretching and pregnancy-safe exercises to encourage your blood flow and can reduce the stiffness.

6. Eat foods rich in water

Watermelon, cucumber, strawberries, oranges and yoghurt all contribute towards hydration and will provide important nutrients for you and your baby.

7. Take cool showers

A cool (rather than freezing cold) shower can help lower your body temperature and leave you feeling much more comfortable!

8. Listen to your body

You know your body best. If you’re feeling exhausted, don’t hesitate to rest. Growing a baby is already hard work so if you add a London heatwave into the mix, your body deserves a little extra kindness.

Why do my feet and hands swell more in hot weather?

One of the questions I hear most every summer is: “My ankles have suddenly doubled in size. Is this normal?”

For many women, the answer is yes. The swelling of some parts of your body is known as oedema and is extremely common during pregnancy, particularly in the second and third trimesters and several factors can contribute to it. Your body naturally holds onto more fluid during pregnancy to support your growing baby and at the same time, your uterus expands and places more pressure on the veins that return blood from your legs to your heart.

When the temperatures rise, your blood vessels widen to help release heat from your body. It is an important cooling mechanism but it also allows more fluid to collect in your lower limbs, which results in symptoms such as puffy feet and therefore tight shoes, swollen ankles, heavy legs and swollen fingers (with rings becoming difficult to remove!). It can be uncomfortable, but this type of swelling is often a normal part of pregnancy.

Is swelling ever a cause for concern?

The symptoms of welling during pregnancy develop gradually and tends to be worse towards the end of the day or after standing for long periods. But it is very common and “normal” You should only worry about it if it is really painful or if you experience the following as well:

• Severe headaches
• Blurred vision
• Pain below your ribs
• High blood pressure
• Swelling affecting only one leg, particularly if it’s accompanied by pain or redness

These symptoms require medical assessment.

Gentle movement can make a difference

Many women assume they should rest completely if their legs feel swollen but in reality, gentle movement often helps. Every time your calf muscles contract, they act like a natural pump to help move the blood and the lymphatic fluid back towards your heart.

Simple exercises can help improve your circulation, even for just a few minutes every hour:

• Ankle circles
• Heel raises
• Gentle calf stretches
• Short walks
• Pelvic tilts
• Deep breathing exercises

Even a few minutes every hour can help improve circulation.

Your lymphatic system could need a helping hand

Do you feel heaviness and/or tightness in your legs, to the point of being uncomfortable by the end of the day? Your lymphatic system may be working overtime. It consists of a network of vessels that helps remove the excess fluid, the waste products and proteins from your tissues. During your pregnancy and particularly during hot summers, this system has to cope with the increase of fluid levels while also working against the gravity and sometimes, it struggles to keep up. This is when many women notice that their ankles remain swollen even after resting or that their legs feel heavy throughout the day.

How can Manual Lymphatic Drainage help me during pregnancy?

Manual Lymphatic Drainage (MLD) is a specialised and gentle form of massage designed to encourage the natural movement of the lymphatic fluid around your body.

Unlike a traditional massage, Lymphatic drainage uses slow, light and rhythmic techniques that stimulate your lymphatic vessels without applying a deep pressure. For many pregnant women, it can help:

• Reduce the swelling in your feet and ankles
• Relieve your heavy and tired legs
• Improve your circulation
• Support the drainage of your body’s natural fluid
• Increase your comfort during hot weather
• Promote your relaxation and wellbeing

Many women tell us they feel noticeably lighter after the treatment, which also can be very efficient all year around. As Women’s Health Physiotherapists, we always assess your symptoms before recommending treatment to ensure it is appropriate for both you and your stage of pregnancy.