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Pregnancy Tips for Surviving our Sydney Summer

Posted on November 27, 2019 - 8:49am
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Being pregnant over a hot summer period has its challenges. Here are our best tips to help make it a little easier.

Hydrate well – Good hydration helps keep your body cool and decreases water retention. We recommend drinking at least 2.0 litres per day especially over the hot summer months and more if you are exercising or sweating.

Keep Cool – In pregnancy our core body temperature is higher than normal, so you will feel the heat and will need to cool down for yourself and for the baby. Wear light coloured and comfortable clothes and carry a small hand held fan for work travel or days out. A spray bottle of water is very refreshing for those hot sticky days and a cool washer to the chest and back of the neck is wonderful to cool down at night.

Sun Protection – Due to the skins increased sensitivity in pregnancy, we are more susceptible to sun damage. SPF 30+ or higher applied 20 minutes before going out in the sun and reapplying throughout the day is recommended and safe in pregnancy. Avoid the high UV times between 10-2 pm for outdoor activities on those hot days. Sun protection outdoors and at the beach is advised – hat, glasses and sun shades/umbrellas etc.

Exercise – Low impact exercise daily, and staying active is important and will help to keep you and your baby healthy. Try to get out during the cooler hours of the day to avoid overheating and exhaustion. Take your water, hat and glasses if outdoors.

Relax – Take time to relax and perhaps enjoy a siesta on the weekends after a busy week at work. Try not to wake up to your alarm on the weekends. Put your feet up to help reduce swelling when you are resting. Stay cool next to a fan or remain in air-conditioned comfort.

Bushfire Smoke – In the height of our bushfire season, try and stay indoors when heavy bushfire smoke is in the air. It is not directly harmful to the baby, but may cause mothers breathing difficulties such as heightened Asthma or cause sore eyes, dry throat and headaches.


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Topics
Exercise in pregnancy   pregnancy care   relaxation  
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