Too Hot to Handle: What Every Pregnant Person Should Know About Heat - Episode 73

A day late, but NOT information short!

In this timely episode, we follow the story of Tina, a pregnant mom navigating a summer thunderstorm and unexpected power outage in the DMV. With no electricity, no fans, and rising indoor heat, Tina quickly realized how serious things could get.

You'll hear how she listened to her body, called her healthcare provider for help, and made a safe plan for herself and her baby. We use her story as a launchpad to talk about how heat and weather emergencies affect pregnant bodies—and the smart steps you can take to stay safe, hydrated, and healthy in the middle of a HOT summer.

Whether you’re expecting your first baby or supporting someone who is, this episode is filled with practical tips, encouragement, and resources to help you beat the heat and manage unexpected weather safely.

🛠️ Resources:

• 📍 Cooling Centers in the DMV: DC- DC Ready, or dial 311; MD - Office of Preparedness and Response; VA - Contact local 2-1-1 for assistance and referrals to cooling centers
• 🔍 CDC HeatRisk Dashboard (click for more information)

Contact:
For The Love of Parenting Podcast - Sponsored by Pregnancy Concepts LLC

DM us on IG @pregnacyconcepts

Email us at askus@pregnancyconcepts.com

Remember, as parents, do your best—there are no perfect parents, but countless ways to be loving and supportive. Signing off from the For Love of Parenting podcast. Thanks for listening. Until next time.

Transcript

Title: Too Hot to Handle: What Every Pregnant Person Should Know About Heat

🎧 Intro Summary:

Pregnancy during the summer months isn’t just uncomfortable, it can be risky. In this episode, we explore how rising temperatures affect your body and your baby, and what you can do to beat the heat safely. Want more information on easy ways to prepare for hot days so you can focus more on growing your baby and less on overheating. If so, Come On!

Podcast:

Hello For my Love of Parenting parents. Welcome back! Today we are diving into something that hits hard during the summer months—heat and pregnancy. And you know that this topics is appropriate for the kind of heatwave weather we have been having in the DMV!

If you’re pregnant right now and sweating through your maternity leggings, trust me—you are not alone.

Let’s start with a story from a client of mine…

Last week, Tina, one of my clients who is in her third trimester call me, and lives in the DMV area. She said do you remember Last week when that severe thunderstorm swept through the region in the evening. When the skies turned that eerie green, and in minutes, lightning flashed across the sky and heavy rain came down. She said that rain was slamming against her windows. And within an hour, strong wind gusts knocked down tree limbs in her backyard—and then came the flicker. Her power went out.

With no electricity, her window A/C unit shut off, and the house heated up quickly overnight. She waited for the power to return, the hours dragged on. The air in her home grew warmer and heavier with each passing minute. Without fans or air conditioning, there was no relief. Tina tried opening windows, but the lingering humidity from the storm offered little comfort. She sipped what was left of the bottled water she had chilled the day before, but it was now lukewarm. As her home grew warmer, she started feeling lightheaded and sluggish—Tina said she felt like her body was working overtime to stay cool. 

She was worried about how she was feeling, Tina called her OB/GYN’s office. The nurse on call asked her a few questions and confirmed that her symptoms—dizziness, fatigue, and swelling—could be early signs of dehydration and heat stress and wanted to take some precautionary measures. The nurse advised to find an air-conditioned location as soon as possible. The nurse also reminded her to sip water frequently, keep her feet elevated, and avoid lying flat, which could make her feel worse in the heat. Fortunately, a nearby friend had power, and Tina arranged to stay there until things got better.

After hearing Tina’s story, I told her how proud I was of the steps she took. She didn’t wait until things got worse—she listened to her body, reached out for support, and made a plan. That’s what being proactive about your health looks like. 

Listen, pregnancy is full of unknowns, but tuning into your body and trusting your instincts? That’s powerful. And it’s exactly the kind of decision-making that protects both mom and baby.

So, let’s talk about why heat hits differently when you’re pregnant.

Your body is already working hard to support your baby. That means your heart rate is elevated, your blood volume is up, and your body is regulating temperature for two. So, when it’s hot outside, you don’t just “feel” the heat—you absorb it.

And when your body can’t cool down fast enough, it can lead to dehydration, heat exhaustion, or even heat stroke. In fact, studies show that even one day of extreme heat can increase your risk for complications like preterm birth or high blood pressure disorders of pregnancy.

It’s not just about feeling miserable—it’s about medical risk.

Know the warning signs that you should not ignore

Listen to your body to know when the heat is becoming too much? These warning signs include:

• Excessive sweating
• Headaches
• Cramps
• Dizziness
• Shortness of breath
• Fatigue
• Nausea

If any of these sound familiar and you're pregnant on a hot day, it's time to pause and cool down immediately. This is your body sounding the alarm.

Now let’s add another layer that might be a hidden threat – that one may not think of: air quality. On hot days, pollution levels spike. And when the Air Quality Index rises above 100, outdoor air becomes unsafe—especially for sensitive groups, which includes many pregnant mommys.

If the air feels heavy or you’re noticing coughing or wheezing, it’s not just the heat—it could be the air you’re breathing. On high pollution days, try to stay indoors and avoid peak traffic areas. If possible, use a HEPA ["high efficiency particulate air] air purifier at home [these filters: removes a high percentage of airborne particles, including dust, pollen, mold, bacteria, and other potentially harmful particles, from the air passing through it. ] and also avoid indoor pollutants like cigarette smoke or harsh cleaning products.

There are some actionable Tips to Stay Safe and Cool

So, whether you’re early in your pregnancy or nearing your due date, these steps can make a major difference:

✅ Stay cool

• Use air conditioning if you can—or go somewhere that has it: a library, mall, or designated cooling center.
• Keep curtains drawn during the day to block the sun.
• Use fans wisely. They only help when indoor temps are under 90°F.
• Take cool showers or baths.
• Avoid outdoor errands during the hottest parts of the day—usually from 11 AM to 4 PM.

✅ Stay hydrated

• Carry a reusable water bottle and sip throughout the day.
• Eat water-rich foods like watermelon, strawberries, cucumbers, and oranges.
• Limit caffeine and sugary drinks—they dehydrate you.
• Check your urine: pale yellow is good. Dark yellow means drink up.

✅ Make a medication plan

• Some medications can make you more sensitive to heat or cause dehydration.
• Others, like insulin or thyroid meds, may need refrigeration.
• Talk to your provider about how to safely store and take your medications during hot weather and in case of a power outage.

✅ Use the CDC HeatRisk Dashboard

• Google Search: CDC Heat Risk Dashboard. Then plug in your zip code daily and track heat risk levels: Yellow means caution, Orange is higher risk, and Red or Magenta means stay indoors if possible. 

Let’s be clear about what NOT to do on hot days:

❌ Don’t push through strenuous exercise.
 ❌ Don’t rely solely on fans in a room over 90°F.
 ❌ Don’t ignore symptoms—especially if you feel weak or disoriented.
 ❌ Don’t skip medications or change your dosages without speaking to your provider.

Before we wrap, here are your key takeaways:

1. Your body works harder during pregnancy—heat adds extra stress.
2. Even one hot day can increase your risk of complications.
3. Stay cool, stay hydrated, and monitor symptoms.
4. Use tools like the HeatRisk Dashboard and Air Quality Index.
5. Talk to your provider about a personalized hot-weather plan.

That’s it for today’s episode. If you found this helpful, please share it with a friend who’s pregnant this summer. You can also subscribe to our newsletter for weekly tips and resources—and if you email me at askus@pregnancyconcepts.com – I will send you recipes for a cool, refreshing and hydrating beverage for the hot summer months. 

Also, if you got questions or want to tell us how you're surviving the summer heat? Email us at askus@pregnancyconcepts.com or DM us on Instagram @pregnancyconcepts.

Stay cool, stay safe—and take good care of you.

Until next time, Take care!

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For The Love of Parenting Bonus:

🌿 Refreshing, Cooling & Hydrating Pregnancy Beverages for Hot Weather

Staying cool and well-hydrated during pregnancy is essential — especially on hot summer days. That’s why I’ve created a trio of vibrant, flavorful, and pregnancy-safe drinks designed to hydrate and refresh while delivering a splash of seasonal joy.

Today, in the transcripts I’m sharing one of the three beverages — a delicious blend that’s as nourishing as it is satisfying. It’s perfect for sipping in the sunshine, lounging by a fan, or simply treating yourself to a moment of calm and cool.

🍉 Cucumber Watermelon Quencher

Why it works: Watermelon is over 90% water and packed with natural sweetness and electrolytes, while cucumber adds a refreshing coolness. This one’s a summer hydration hero!

Ingredients:

• 2 cups seedless watermelon (cubed)
• ½ cucumber (peeled and sliced)
• Juice of 1 lime
• 6–8 fresh mint leaves
• 1 cup coconut water (unsweetened)
• Ice cubes

Directions:

1. Blend the watermelon and cucumber until smooth.
2. Strain through a fine mesh sieve if you prefer it pulp-free.
3. Stir in lime juice, mint leaves, and coconut water.
4. Pour over ice and garnish with a cucumber ribbon and a mint sprig.

💧 Hydration Boost: Coconut water replenishes lost electrolytes, perfect for hot days.

Want the full trio of summer sips?
Email me at askus@pregnancyconcepts.com and I’ll sent you the other two exclusive recipes via email! - Be sure to check your inbox!