With global warming, heat waves are becoming more frequent, intense, and prolonged. They can be exhausting for anyone, but during pregnancy they require special attention.


Your body is already working harder to adapt to the changes of this stage. That is why high temperatures can make you feel tired, dizzy, or overheated more quickly. This is not about living in fear, but about planning ahead, recognizing warning signs, and reducing your exposure to heat.


Why does heat affect you more during pregnancy?


During pregnancy, blood volume increases and the heart has to work harder. Your metabolism also changes, and you may feel warmer. In other words, it is like carrying a small source of heat with you all day long.


Dr. Priyanka Suhag, from the Department of Obstetrics and Gynecology at CK Birla Hospital, explains that intense ambient heat can raise the body's core temperature. If the body cannot cool itself down, hyperthermia may occur.


In addition, the body loses water and mineral salts through sweat. If you do not replace those fluids, you may become dehydrated. This lowers the volume of circulating blood and could temporarily affect blood flow to the placenta.


The risk does not depend on temperature alone. Humidity, length of exposure, physical activity, ventilation, clothing, and your health status also play a role. A very humid day can feel especially oppressive because sweat has a harder time evaporating.


To support your everyday well-being, it is also worth paying attention to rest and bedroom hygiene. You may find it helpful to read why washing your sheets weekly is key to your health and rest.


Risks of extreme heat for mother and baby


Prolonged exposure to extreme temperatures has been associated with a higher risk of dehydration, heat exhaustion, and heat stroke. It may also contribute to low blood pressure, dizziness, and fainting, with the added risk of falling.


Some studies link intense, sustained heat exposure with an increased risk of preterm birth and low birth weight. Maternal hyperthermia during the first few weeks, especially when it is significant and prolonged, has also been associated with neural tube defects.


This does not mean that feeling hot for a few hours will necessarily cause a problem. Medical associations refer to probabilities and risk factors, not unavoidable consequences. Even so, it is wise to act promptly if you feel that your body is unable to cool down.


Symptoms of dehydration and heat stroke during pregnancy


Watch for signs such as intense thirst, dry mouth, headache, weakness, cramps, nausea, dizziness, palpitations, or very little, very dark urine. If these occur, stop what you are doing, move to a cool place, remove unnecessary clothing, and drink water in small sips.


Confusion, fainting, difficulty breathing, very hot skin, a high body temperature, or being unable to keep fluids down require urgent medical attention.


You should also seek medical advice if you experience regular contractions, bleeding, fluid leakage, or a noticeable decrease in the baby's movements once you normally feel them. When in doubt, call your maternity care team or your local emergency service.


How to care for yourself during a heat wave if you are pregnant



  • Drink fluids often: do not wait until you are very thirsty. Carry a bottle with you and take small sips throughout the day. If your doctor has told you to restrict fluids because of a medical condition, follow their guidance.

  • Seek cool environments: use fans, air conditioning, or air-conditioned public spaces. A cool shower or damp cloths on your neck and wrists can help lower the feeling of heat.

  • Avoid the hottest hours: whenever possible, plan outings for early morning or late afternoon. Check the forecast and pay attention to weather alerts.

  • Reduce physical exertion: do not do intense exercise in the sun. If you need to walk, rest frequently and stop at the first sign of dizziness, headache, or weakness.

  • Choose appropriate clothing: wear loose, lightweight, light-colored clothes. A wide-brimmed hat and staying in the shade can also make a difference.

  • Be mindful of what you drink: avoid alcohol and limit caffeine according to the usual recommendations for pregnancy. Very sugary drinks should not replace water.


What to do if you need to go out in very hot weather


Before going out, prepare a small “cooling kit”: water, a hat, sunscreen, a hand fan, and a damp cloth in a bag. Choose routes with shade and places where you can sit down. It is also a good idea to let someone you trust know if you will be out for several hours.


If you are traveling by car, air it out before getting in and never remain parked inside a closed vehicle. The temperature inside can rise very quickly, even when it does not seem extremely hot outside.


Rest matters too. Hot nights can disrupt sleep and increase tiredness the following day. If this happens to you often, you can read this article on what to do if you wake up at 3 a.m. and cannot fall back asleep.


Taking care of yourself during a heat wave does not require doing everything perfectly. Sometimes, simply changing the time of an outing, accepting help, or stopping before you become exhausted is enough. Listen to your body, and do not dismiss discomfort just because “it is hot.” Your well-being also protects your baby. 💧