Staying Cool During a Heatwave: Pregnancy, Postpartum & Baby Care Tips

Mariella
Jun 22
4 min read

When temperatures increase, staying comfortable can feel so hard, especially during pregnancy, in the postpartum period, and when caring for a young baby.

Heat affects our bodies differently during these stages, making it even more important to prioritise hydration, rest, and cooling practices.

As a yoga instructor, doula, and children's nurse, I often support families through seasonal challenges. Here are my favourite practical tips to help you and your baby stay cool, safe, and comfortable during a heatwave, whether you are pregnant, postpartum and your new baby.

Disclaimer: These are not medical advices, if you feel unwell or you are worried that your baby is overheated you should seek immediate medical advice

Staying Cool During a Heatwave

Pregnancy Tips: Staying Cool During a Heatwave While Growing Your Baby

During pregnancy, your body is already working harder to support your growing baby. Increased blood volume, hormonal changes, and a higher metabolic rate can make you feel warmer than usual.

1. Prioritise Hydration

Sip water regularly throughout the day rather than waiting until you're thirsty.
Add slices of cucumber, lemon, or mint for a refreshing twist.
Include water-rich foods such as watermelon, strawberries, cucumber, and oranges.

2. Practice Cooling Breathwork (Sitali Breath)

This traditional yogic breathing technique can help create a sensation of coolness throughout the body.

How to practice:

Sit comfortably.
Curl your tongue into a tube (or purse your lips if you can't curl your tongue).
Inhale slowly through the mouth.
Close your mouth and exhale through your nose.
Repeat for 5–10 rounds.

Avoid if you feel dizzy or uncomfortable.

3. Gentle Cooling Yoga Poses

Focus on slow, restorative movements rather than vigorous exercise.

Try:

Child's Pose (with knees wide for comfort)
Seated Side Stretch
Cat-Cow
Butterfly Pose
Legs-Up-the-Wall variation (with hips on the floor and only if comfortable and appropriate for your stage of pregnancy)

Move slowly and listen to your body.

4. Dress for the Weather

Choose loose, lightweight cotton or linen clothing.
Wear breathable layers.
Keep a cool damp cloth nearby for your neck and wrists.

5. Rest During the Hottest Part of the Day

Plan activities for early morning or evening and give yourself permission to slow down.

Postpartum Tips: Staying cool while supporting Recovery in the Heat

The postpartum period brings its own challenges. Between hormonal shifts, healing, night sweats, breastfeeding, and sleep deprivation, hot weather can feel particularly overwhelming.

1. Keep Water Within Reach

Whether you're feeding your baby, resting, or moving around the house, keep a water bottle nearby at all times.

2. Create a Cool Feeding Space

Use a fan to circulate air.
Sit in the coolest room of your home.
Place a muslin cloth between you and your baby to reduce heat transfer during feeds.

3. Cooling Grounding Breath

When you feel overheated or overwhelmed:

Sit comfortably with one hand on your chest and one on your belly.
Inhale slowly through the nose for a count of four.
Exhale gently through the nose for a count of six.
Continue for 2–5 minutes.

This can help calm the nervous system while encouraging a sense of coolness and relaxation.

4. Try Gentle Restorative Stretches

Simple movements can help relieve tension while avoiding overheating:

Neck stretches
Shoulder rolls
Seated forward fold
Supported child's pose
Gentle spinal twists

5. Accept Extra Help

Heatwaves are not the time to push through exhaustion. Ask for support with meals, household tasks, or childcare where possible.

Baby Tips: Keeping Your Little One Cool and Comfortable

Babies are more sensitive to heat than adults and can become overheated quickly. I often see parents worrying about the baby being cold, and as a result baby gets easily overheated.

1. Dress Baby Lightly

A general rule is one lightweight layer more than you are wearing, adjusting according to the temperature. A great way to check your baby temperature is to check how their chest feels. Hands and feet are always going to be cold due to baby circulation, so checking the chest is a more reliable way.

When choosing your baby's clothes, consider:

Lightweight cotton clothing
Short-sleeved vests
A nappy only in very warm indoor environments if appropriate

2. Keep Sleeping Spaces Cool

Use lightweight bedding.
Ensure air can circulate around the cot.
Keep curtains closed during the hottest parts of the day.
Never place fans directly on your baby.

3. Offer Frequent Feeds

Breastfed and formula-fed babies may want to feed more often during hot weather to stay hydrated.

Follow your baby's cues and feed responsively.

4. Enjoy Safe Water Play

For older babies, supervised paddling, water play, or a cool bath can be a lovely way to regulate temperature.

5. Know the Signs of Overheating

Watch for:

Flushed skin
Damp hair
Rapid breathing
Restlessness
Unusual sleepiness

If you're concerned about your baby's wellbeing, seek medical advice promptly.

A Gentle Reminder

Heatwaves can be challenging, but they are also an invitation to slow down, rest, and tune into your body's needs. Hydration, gentle movement, cooling breathwork, and plenty of rest can make a significant difference for both you and your baby.

Need Personalised Support?

Every pregnancy, postpartum journey, and baby is unique.

If you'd like tailored guidance on staying comfortable during pregnancy, preparing for birth, navigating the postpartum period, or supporting your baby's wellbeing, I'd love to help.

As a yoga instructor, doula, and children's nurse, I offer personalised 1:1 sessions designed around your individual needs and circumstances.

Book a 1:1 session today and receive expert, compassionate support for you and your baby.

Together, we can create a plan that helps you feel confident, informed, and supported throughout your parenting journey. Book by emailing me: mamastayhealthy@gmail.com