How to Stay Fit and Healthy in the Heat: Tips for Pregnant and Postpartum Mums

Summer is a wonderful time, but staying fit and healthy in the heat can be challenging, especially for you pregnant and postpartum mums. High temperatures can make exercising and maintaining a healthy lifestyle more difficult. However, with the right strategies, you can keep up with your fitness routine and stay healthy. Here are some tips to help you stay fit and healthy during the warmer months.

1. Stay Hydrated

Hydration is crucial, particularly in the heat. During pregnancy and postpartum, your body needs more fluids to stay cool and function properly.

• Drink Plenty of Water: Aim to drink at two to three litres daily. If you're exercising or spending time outside, you may need more. If you are exercising and/or breastfeeding you may want to increase your water intake by more.

2. Exercise Early or Late

Avoid the midday heat by scheduling your workouts for early in the morning or late in the evening when temperatures are cooler.

• Morning Workouts: Exercising in the morning can help boost your energy levels for the day ahead. It can be hard getting up early with small children and lack of sleep, so leave your clothes out the night before next to your bed to help with motivation.

• Evening Exercise: Evening workouts can be a great way to unwind after a busy day. I personally prefer exercising in the morning when I have more energy, but do what works for you and your family.

3. Wear Breathable Clothing

Choose lightweight, breathable fabrics to help keep you cool and comfortable while exercising. I am loving Sweaty Betty’s summer sale at the moment, their 8 inch everyday shorts are super light weight and comfortable!

• Moisture-Wicking Materials: Fabrics that wick moisture away from the skin can help you stay dry.

• Light Colors: Light-colored clothing reflects heat, helping to keep your body temperature down.

4. Find Shaded Areas

When exercising outdoors, seek out shaded areas such as parks with plenty of trees or covered walking paths. Sounds pretty obvious right but makes such a difference. I filmed some content for the app the other day in the early evening and there was such a nice breeze. It was perfect plus it got me out of doing the bedtime routine!

• Parks and Trails: Look for local parks with shaded trails or areas to exercise.

• Umbrellas and Canopies: Use umbrellas or canopies for added shade if necessary.

5. Try Water Workouts

Swimming is an excellent low-impact exercise that helps keep you cool while providing a full-body workout.

• Swimming: Swimming can help relieve pressure on joints and improve circulation. This is a perfect exercise for summer holidays abroad, why not get some lengths in when the children are playing in the pool. Win win!

• Water Aerobics: Join a water aerobics class designed for pregnant or postpartum women for a fun, social way to stay fit.

6. Modify Your Routine

Listen to your body and modify your exercise routine as needed. It's essential to avoid overexertion, especially in the heat.

• Lower Intensity: Opt for lower-intensity exercises such as walking, yoga, or Pilates. We have lots of low impact pilates, barre and pilates workouts on the app. Download today with a 7-day free trial

• Shorter Sessions: Consider shorter, more frequent exercise sessions to avoid overheating. There is an express section on the FIT MAMA app, you will find 10-15 minute workouts on there!

7. Cool Down Properly

After exercising, take time to cool down to help your body gradually return to a normal temperature.

• Cool Showers: A cool shower can help lower your body temperature and reduce the risk of heat-related issues.

• Hydration and Rest: Continue to drink water and rest in a cool, shaded area.

8. Eat Light and Nutritious Meals

Eating light, nutritious meals can help you feel more comfortable and energised in the heat. I think eating healthy is easier in the summer, I have created many easy and tasty summer salads on the FIT MAMA app which are perfect to go with your BBQ.

• Fresh Fruits and Vegetables: Incorporate plenty of fresh fruits and vegetables into your diet. Aim to fill half of your plate with green leafy vegetables.

• Small, Frequent Meals: Eating smaller, more frequent meals can help maintain your energy levels without making you feel overheated.

Staying fit and healthy in the heat is possible with some adjustments to your routine. Hydrate well, choose the right times and places to exercise, wear appropriate clothing, and listen to your body. By following these tips, pregnant and postpartum mums can enjoy the benefits of regular exercise and good health even during the hottest months.

For more tips on maintaining a healthy lifestyle during pregnancy and postpartum, subscribe to our FIT MAMA app and join our community of mums committed to health and wellness :)