If you are navigating pregnancy during a UK heatwave, the heat can feel incredibly intense, and you are definitely not imagining it. Summer temperatures that once felt perfectly manageable can suddenly leave you feeling drained, uncomfortable, and a little overwhelmed.

The good news is that hot weather is manageable if you take a proactive approach. By planning ahead and preparing your environment, your schedule, and your body, you can get through hot spells safely and comfortably.

This guide brings together expert advice from the NHS and the UK Health Security Agency (UKHSA) to help you stay one step ahead of the summer heat.

Feeling warmer than usual during pregnancy is completely normal. Several physiological changes affect how your body regulates temperature:

• Increased blood volume: Your body produces significantly more blood to support your baby, which naturally raises your internal temperature.^[1]
• Hormonal changes: An increase in progesterone raises your baseline body temperature.^[2]
• Higher metabolic rate: Your body works harder during pregnancy to support your growing baby, increasing energy use and generating extra internal heat.^[3]
• Reduced heat tolerance: Changes in circulation during pregnancy affect how your body releases heat, which can make cooling down less efficient than usual.^[4]

These changes are a normal part of pregnancy, but they may mean you feel hotter than usual and need to take extra care to stay hydrated and avoid overheating.

Hot weather does not usually cause harm in a healthy pregnancy, but it can amplify everyday discomforts. UKHSA guidance notes that pregnant women may be more vulnerable during periods of extreme heat and should take extra care to stay cool and hydrated. 

The most common summer pregnancy symptoms can include:

• Dehydration and headaches
• Dizziness, light-headedness, or feeling faint
• Increased fatigue and exhaustion
• Swollen feet, ankles, and hands (heat oedema)
• Heat stress or mild heat exhaustion^[5][6]

It is easy to feel a bit anxious by sensationalist headlines about heatwaves and pregnancy. 

In reality, most UK heatwaves are short-lived, and with simple measures such as rest, shade, and hydration, many of these symptoms can be managed effectively. The key message from the NHS and midwives is to plan your day, stay hydrated, and listen to your body. 

Quick Check: Signs of Dehydration or Heat Exhaustion

According to the NHS, you should take action to cool down if you notice:

• • A dry mouth or feeling very thirsty
  • Dark yellow or strong-smelling urine
  • A persistent headache or dizziness
  • Nausea or a sudden lack of energy^[7]

When it comes to managing a British summer heatwave while pregnant, the secret is all in the preparation. Waiting until you are already hot and bothered makes it much harder for your body to catch up and cool down. By taking a few moments to think ahead, you can outsmart the rising temperatures and build a simple heatwave kit that supports you through the hotter days, keeping yourself feeling steady and comfortable.

Here are 10 practical, proactive ways to prepare your environment, your schedule, and your body so you can stay one step ahead of the heat.

Do not wait until you are already thirsty to start drinking. Fill a reusable bottle with water and slice some fresh fruit into it, then pop it in the fridge overnight. While water is the absolute best choice, milk, diluted fruit juices, and herbal teas all count, and oral rehydration or electrolyte drinks can be helpful if you are sweating more than usual or struggling to stay hydrated.

Heatwave Kit Suggestion: Reusable water bottle ● fresh fruit for infusion ● milk ● diluted fruit juice ●  herbal teas ● oral rehydration sachets ● electrolyte drinks.

The sun is at its strongest and hottest between 11am and 3pm. Check the weather forecast the evening before and plan your schedule so you are indoors, resting, or relaxing in the shade during these hours.

Heatwave Kit Suggestion: Weather forecast app ● diary or planner ● sunglasses ● sun hat ● umbrella, parasol, or shade cover. 

Plan your outfits around loose-fitting, breathable, natural fabrics. Putting away tight synthetics in advance allows air to circulate and helps your body release heat naturally.

Heatwave Kit Suggestion: loose-fitting cotton clothing ● linen clothing ● bamboo clothing ● breathable outfits ● lightweight layers.

Keep your living space comfortable by closing blinds and curtains before the sun hits the windows. Open your windows early in the morning or late at night when the outside air is cooler, and set up electric fans to keep the air moving. You can help keep your home cooler and more comfortable by using window mosquito nets and magnetic door screens, which allow airflow while helping to prevent insects entering your home and reducing the risk of bites.

Heatwave Kit Suggestion: blackout blinds ● curtains ● electric fan ● cooling airflow setup ● window mosquito nets ● magnetic door screens ● portable air conditioner.

Proactive preparation is key here. Keep a few clean flannels or an ice pack wrapped in a towel in the fridge. Applying these to your pulse points, such as your wrists, the back of your neck, or behind your knees, helps lower your overall temperature quickly.

Heatwave Kit Suggestion: cooling flannels ● ice pack ● towel for wrapping ● fridge storage space ● reusable gel pack.

If you enjoy exercise, shift your workouts to the early morning or cooler evening hours. During hotter spells, consider lower-intensity activities such as swimming, which can help keep you cool while still allowing you to stay active, and give yourself total permission to slow down.

Heatwave Kit Suggestion: fitness app or online classes subscription ● yoga mat ● resistance bands ● maternity swimming costume ● light exercise clothing.

Add hydrating foods to your weekly shopping list. Enjoying chilled fruit and vegetables such as watermelon, cucumber, strawberries, and oranges provides a refreshing, proactive boost of fluids and essential vitamins.

Ice lollies (bought or homemade) can also be a simple way to cool down, while bags of ice are useful for quickly chilling drinks when needed. You can also freeze juice in ice cube trays to add flavour to water, or use frozen berries instead of ice cubes, helping to keep drinks cool while doubling as a refreshing snack.

Heatwave Kit Suggestion: watermelon ● cucumber ● strawberries ● oranges ● ice lollies ● bags of ice ● frozen berries ● juice ice cubes ● pre-prepared chilled fruit and vegetable 

Growing a baby is hard work, and doing it in a heatwave is exhausting. Block out time in your diary for a short nap or to simply put your feet up. Planning regular breaks to elevate your legs also helps prevent swelling in your ankles and feet.

If you are finding it hard to stay cool while moving around, portable cooling tools such as a neck fan can help you maintain a more comfortable temperature throughout the day. Choosing low-effort, restful activities like reading a book, listening to relaxing music, or taking a cool bath can also support your body in slowing down when the weather is hot.

Heatwave Kit Suggestion: cushions or footrest ● pillow for leg elevation ● lightweight bedding ● eye mask ● hand-held or neck fan ● book or e-reader ● bath salts

While a freezing cold shower may feel tempting, it can sometimes shock the body and lead to a rebound effect where you feel warmer afterwards. A lukewarm shower is a safer and more effective way to gently reduce your temperature and refresh your body. In pregnancy, it can also help when bending, reaching, or standing for long periods feels uncomfortable, so taking things slowly and using tools such as a shower stool or long-handled shower brush can make washing easier and more comfortable.

Heatwave Kit Suggestion: long-handled shower brush ● menthol or cooling shower gel ● lightweight towel ● lightweight, breathable bathrobe ● non-slip bath mat.

Swap out heavy duvets for a lightweight cotton sheet before you get tired. If it is safe to do so, leave a window cracked open, and position a fan so it circulates air across the bedroom rather than blowing directly onto you.

Heatwave Kit Suggestion: lightweight cotton sheets ● breathable bedding ● ceiling fan or bedside fan ● window ventilation setup ● cooling sleepwear ● spare pillow comfort

Your maternity team is always there to support you, and it is always best to call if you feel worried or unwell. You should contact your midwife or local triage unit immediately if you experience:

• • Any change or reduction in your baby’s movements^[8]
  • A severe or persistent headache^[7]
  • Fast breathing or shortness of breath^[7]
  • Dizziness or fainting^[7]
  • Inability to keep fluids down due to nausea or vomiting^[7]

Is it safe to be pregnant during a UK heatwave?

Yes, it is perfectly safe. While you will likely feel much more uncomfortable, brief spells of hot British weather will not harm your baby. The uterus protects your baby beautifully, provided you take steps to keep yourself cool and hydrated.

How much water should I drink when pregnant in the heat?

There is no single magic number because everyone's body is different. Instead, use your urine colour as a guide: you want to drink enough throughout the day so that it remains a pale, clear yellow.

Why do I feel so exhausted in the summer?

Pregnancy already demands a lot of energy from your cardiovascular system. When it is hot, your heart has to work even harder to pump blood to the surface of your skin to cool you down, which leaves you feeling tired.

What is the quickest way to cool down?

Move into a shaded or air-conditioned room, sip some cool water, and apply cold compresses to your wrists and neck. Elevating your feet will also help take the pressure off your circulatory system.

Navigating a summer heatwave teaches you a lot about the power of forward planning. When you take small, proactive steps today, you ensure a much safer, more comfortable environment for both you and your baby tomorrow.

As you look ahead to your baby's arrival, there is another important piece of forward planning to consider: stem cell banking.

Just as you prepare your home and routine for the summer weather, banking the stem cells from your baby's umbilical cord blood and tissue is a way to prepare for their long-term health. These unique cells are powerful building blocks that can be used in future medical treatments, offering a form of biological insurance for your family.

The collection process happens seamlessly at birth, causes no disruption to your delivery plans, and is completely painless for both you and your baby. Just as you would pack your summer bag with water and sun cream to prepare for the heatwave today, incorporating stem cell banking into your birth plan is the ultimate way to prepare for your child's tomorrow. 

Want to know more about this unique form of forward planning? Download our free parent guide today to explore your options and take the first step towards long-term peace of mind, whatever the future brings.

References

[1] Iftikhar, N. (2019, December 20). Feeling hot while pregnant: What it means for you and baby. Healthline. https://www.healthline.com/health/pregnancy/hot-pregnant

[2] Cleveland Clinic. (n.d.). Basal body temperature. Cleveland Clinic. Retrieved June 24, 2026, from https://my.clevelandclinic.org/health/articles/21065-basal-body-temperature

[3] Lin, L., Wang, L., & Zhai, M. (2026). Metabolic rate and modifications to the thermal comfort model for pregnant women at a hospital in Xi’an, China. Indoor and Built Environment. https://doi.org/10.1177/1420326X261438687

[4] Iftikhar, N. (2019, December 20). Feeling hot while pregnant: What it means for you and baby. Healthline. https://www.healthline.com/health/pregnancy/hot-pregnant

[5] UK Health Security Agency. (2026, May 20). Beat the heat: Staying safe in hot weather. UK Government. https://www.gov.uk/government/publications/beat-the-heat-hot-weather-advice/beat-the-heat-staying-safe-in-hot-weather

[6] National Health Service. (2024, April 19). Swollen ankles, feet and fingers in pregnancy. https://www.nhs.uk/pregnancy/related-conditions/common-symptoms/swollen-ankles-feet-and-fingers/

[7] National Health Service. (2024, April 19). Heat exhaustion and heatstroke. https://www.nhs.uk/conditions/heat-exhaustion-heatstroke/

[8] National Health Service. (2024, April 19). Your baby’s movements. https://www.nhs.uk/pregnancy/keeping-well/your-babys-movements/

The information in this article is for general information purposes only and is not intended to replace professional medical advice. The symptoms listed are not exhaustive. If you have any concerns about your health, please speak to your GP, midwife, or other healthcare professional.