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How to Stay Cool While Pregnant (9 Effective Tips)

It’s important to keep cool during pregnancy for both comfort and safety. You and your baby may be at risk if your core temperature gets too high. But how do you do it?

Here are 9 ways to stay cool while pregnant:

  • Wear loose, light-colored clothing.
  • Drink plenty of water.
  • Eat cooling foods (fruit, vegetables, yogurt).
  • Exercise in a pool.
  • Use a spray bottle.
  • Use cooling gel or a cooling gel pillow.
  • Stay in the shade or wear a wide-brim hat.
  • Use peppermint oil (in a diffuser or on your skin).
  • Conserve your energy.

Read on to learn more about these and other great ways to keep cool during pregnancy.

How to stay cool while pregnant (9 Effective Tips)

Wear loose, light-colored clothing.

If you’re feeling hot during pregnancy, you may want to consider changing your clothes. It’s recommended that you switch form-fitting clothes for stretchy pants and a loose top or a dress. This will allow air to flow and cool down your body.

It’s best if the clothes you wear are made of lightweight fabrics, such as cotton or linen, as they are breathable and wick away moisture to keep you dry. Lighter colors are also cooling because they absorb less heat by reflecting light.  

Stay hydrated.

Typically, the average adult should drink about two liters, or eight glasses, of water each day. However, when you’re pregnant, it’s recommended that you drink ten glasses or 2.5 liters of water. Your body needs more water to support the extra blood flow, form amniotic fluid, and flush out toxins.

How to stay cool while pregnant (9 Effective Tips)

One way to ensure you stay hydrated when you’re out and about is to carry a reusable water bottle with you. During the night, keep some water on your nightstand, so you can have some if you wake up during the middle of the night.

Eat cooling foods.

We all know that feeling of warmth we experience when we eat a bowl of chicken noodle soup or drink a hot cup of coffee on a cold day. Similarly, certain foods you eat may make you feel cooler. For example, fruits and vegetables such as cucumbers and watermelon have high water content and will keep you cool and hydrated. 

How to stay cool while pregnant (9 Effective Tips)

Yogurt and popsicles with low sugar content are also great options for staying cool.

Exercise in the pool.

Exercising is important, whether you’re pregnant or not. But, you don’t want to exercise to put yourself at the risk of overheating. While being in an air-conditioned space is a good idea when exercising, an even better idea may be exercising in the pool. 

How to stay cool while pregnant (9 Effective Tips)

Moving in a pool will keep you cool because the water will absorb your heat while maintaining its relatively constant temperature. Not only will the water keep you cool and allow for a total body workout, but it will also help improve your circulation.   

Use a spray bottle.

When you’re an uncomfortably hot expecting mother, you probably feel like standing under the cool shower all day. A more reasonable alternative is to fill a spray bottle with cool water and spray it on your face and body whenever you can’t take the heat. The water will absorb some of the heat from your skin and take it away as it evaporates. 

One great tip is to add ice to the water, so it stays cooler for longer. Spray bottles can be found at local dollar or department stores for an affordable price.

Use cooling gel or a cooling gel pillow.

Thankfully, there are a few products out there that cater to the needs of expectant mothers who just want to keep cool.

The Mama Mio Lucky Legs Cooling and Energising Leg Gel is one product that is perfect for massaging your swollen ankles and feet after a long day. It’s made with spearmint, lavender, chamomile, and other natural ingredients.

The Mindful Design Cooling Memory Foam Body Pillow is another ingenious product that can keep you cool, whether you’re lounging on your couch or sleeping. The cooling gel panels are on one side of the pillow and help to dissipate heat. 

Stay in the shade or wear a hat.

It’s common sense that exposing yourself to the sun will make you warmer. But, hormone changes during pregnancy can increase your sensitivity to the sun and make you feel even warmer than usual. So, it’s important to stay in the shade in order to keep cool. 

How to stay cool while pregnant (9 Effective Tips)

This may mean scheduling your day such that you go outdoors when the sun is down, or temperatures are cooler. If you must go out when the sun is at its peak, you can wear a wide-brimmed hat or bring an umbrella to shade yourself as much as possible. 

Use peppermint oil in a diffuser or on your skin.

Peppermint has a cooling effect because it activates the same receptors in your nerves that sense cold. There are several ways to utilize this during your pregnancy. You can put a few drops of Peppermint Essential Oil into a diffuser. 

Peppermint Essential Oil, 4 Fl Oz – Pure and Undiluted Mentha Piperita Oil, Therapeutic Grade Aromatherapy Oil for Diffuser, Relaxation, Focus, Pain Relief – by Pure Body Naturals

It’s okay to mix the peppermint with other oils, such as coconut oil. You can also rub the oil directly onto your chest or put some on a damp cloth and place it on your forehead. Not only is peppermint cooling, but it helps to alleviate nausea, too!

Conserve your energy.

Overworking yourself can cause you to heat up because you are using energy. But, pregnancy is definitely a time when you can excuse yourself from overworking. Feel free to ask for help with chores. If there are certain tasks you prefer to do on your own or that you cannot put off, there are a few ways to save your energy

How to stay cool while pregnant (9 Effective Tips)

Instead of standing on your feet to cook, grab a stool, or sit at a table while you prepare the ingredients. If there are chores, you need to do while standing, spread them out during the day and take breaks in between each one. You can also try alternating the chores, from most laborious to least laborious. That way, you won’t be doing all the heavy work at one time, as that’s a sure way to tire yourself out and overheat your body. 


Now you know nine effective ways to keep cool during pregnancy. It’s always important to stay hydrated, but especially so during this time. That means drinking more water, but also eating water-rich foods, which will cool you down. It’s also best to wear loose clothing. Based on your budget and personal preferences, you can try out cooling products like sprays, peppermint oil, gels, or pillows to dissipate heat.


  • Nicole Sutton

    Nicole Sutton is an enthusiastic writer and knowledgeable contributor to She offers a plethora of knowledge to the platform, with a background in environmental science and a profound curiosity with all things connected to temperature regulation. Nicole's interesting and informative writings assist readers in making informed decisions about home heating, cooling, and climate control.

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