Fishing is a relaxing outdoor activity that is generally safe and encouraged during pregnancy, provided you take sensible precautions. Physical changes mean you need to adapt your approach to casting, reeling, and spending time outdoors. Adjusting your technique and paying close attention to environmental factors allows you to continue enjoying time on the water. Following specific guidelines for the fish you catch will also help ensure a healthy outcome for both you and your baby.
Physical Considerations for the Activity
Your center of gravity shifts as your pregnancy progresses, which can affect your balance, making stable footing especially important. When fishing from a bank, dock, or boat, always choose a non-slip area and avoid leaning or reaching over the side. Taking frequent breaks to sit down and rest is important to manage fatigue and reduce strain on your back and pelvis.
The motion of casting and reeling should be modified to avoid excessive twisting of your torso, which can put pressure on your abdomen. Try a smoother, less forceful side-arm cast instead of an overhead cast that involves more rotation and core engagement. If you are fishing in your third trimester, consider using lighter gear to minimize the effort required to retrieve a line or handle a potential catch.
Lifting heavy objects, including a large stringer of fish or a full cooler, should be avoided entirely to prevent strain. If you hook a large fish, rely on your fishing partner to help land it and bring it into the boat or onto the shore. When sitting, use a comfortable, supportive chair that keeps your back straight to maintain good posture and alleviate lower back discomfort.
Managing Environmental Exposure
Exposure to the elements while fishing requires careful planning to mitigate risks like overheating and insect-borne illness. Maintaining proper hydration is extremely important, as the pregnant body requires significantly more fluid volume to support increased blood volume and amniotic fluid. Dehydration can quickly lead to fatigue or, in some cases, trigger uterine contractions.
To prevent sun exposure, wear broad-spectrum sunscreen with an SPF of 30 or higher and reapply it every two hours, even on cloudy days. Wide-brimmed hats and lightweight, long-sleeved clothing offer physical protection from the sun’s ultraviolet rays. Overheating must be avoided by seeking shade, especially during the hottest parts of the day, since elevated core body temperature poses a risk.
In areas with high insect populations, using repellent is recommended due to the risk of mosquito-borne illnesses like West Nile virus. Products containing active ingredients like DEET, picaridin, or oil of lemon eucalyptus are considered safe when applied according to the manufacturer’s directions. If you are fishing from a boat, ensure the water is calm, as excessive rocking can increase the risk of motion sickness and falls.
Safety Guidelines for Catch and Consumption
The most significant health consideration when fishing is the safety of consuming your catch, primarily due to contaminants like methylmercury. Mercury is a neurotoxin that accumulates in fish tissue, and high exposure can affect a baby’s developing brain and nervous system. The largest, longest-living predatory fish, such as shark, swordfish, king mackerel, and Gulf of Mexico tilefish, contain the highest concentrations and should be entirely avoided.
For commercially sourced fish, the FDA recommends pregnant women consume 8 to 12 ounces per week of varieties low in mercury, such as salmon, canned light tuna, shrimp, and tilapia. However, locally caught fish present a different challenge because they may contain other contaminants like polychlorinated biphenyls (PCBs) and dioxins, in addition to mercury. These chemicals can accumulate in the fat of the fish and are not reduced by cooking.
It is necessary to check for specific consumption advisories issued by your state or local health department for the body of water where you are fishing. These advisories provide guidance on which species to avoid and the safe consumption limits for specific local catches. If there is no advisory available for a particular location, limit your consumption of that fish to a single 6-ounce serving for the entire week.
Always practice safe handling of your catch to prevent foodborne illness, as pregnant individuals are more susceptible to infection. Cook all fish to an internal temperature of 145°F, as consuming raw or undercooked fish can expose you to harmful bacteria or parasites. Using gloves when cleaning fish and washing your hands thoroughly afterward will minimize contact with any contaminants.