Experiencing sudden waves of heat, often accompanied by sweating and flushed skin, is common during pregnancy. While often associated with menopause, these “hot flashes” affect up to 35% of pregnant individuals, and 29% experience them postpartum. They can begin as early as the first trimester, though they are frequently more noticeable in the second and third trimesters.
Why Hot Flashes Occur During Pregnancy
The primary driver behind hot flashes in pregnancy is hormonal fluctuation. Levels of estrogen and progesterone, which increase to support fetal development, can influence the hypothalamus, the part of the brain responsible for regulating body temperature. These hormonal shifts can make the body’s internal thermostat more sensitive, leading to sudden sensations of warmth.
Beyond hormonal changes, the body undergoes other physiological adaptations that contribute to feeling warmer. Blood volume can increase by up to 50% during pregnancy to support the growing fetus. This increased blood flow causes blood vessels to dilate and bring more blood closer to the skin’s surface, resulting in a feeling of warmth.
The body’s metabolic rate also rises as it works to grow and sustain the baby. This increased energy expenditure generates more heat within the body. The combination of fluctuating hormones, expanded blood volume, and a heightened metabolic rate can overwhelm the body’s natural cooling mechanisms, leading to the sudden onset of hot flashes.
Coping with Pregnancy Hot Flashes
Managing hot flashes during pregnancy involves practical adjustments to your environment and daily habits. Dressing in layers made from natural, breathable fabrics like cotton or bamboo allows for easy removal of clothing when a hot flash occurs, helping to regulate body temperature. Staying well-hydrated by drinking enough cool water throughout the day is beneficial, as it helps replace fluids lost through sweating and supports overall temperature regulation.
Utilizing cooling aids can provide immediate relief during a hot flash. This includes using a portable fan, applying cool cloths or ice packs to pulse points like the temples or back of the neck, or taking cool showers. Maintaining a cool home environment with good ventilation or air conditioning can also help mitigate the frequency and intensity of hot flashes.
Certain dietary and lifestyle choices can also influence hot flashes. Avoiding common triggers such as spicy foods, hot drinks, and caffeine may help reduce their occurrence. Stress management techniques like prenatal yoga or breathing exercises can also be helpful, as stress and anxiety are known to exacerbate hot flashes.
When to Seek Medical Advice
While hot flashes are a normal and harmless part of pregnancy, there are times to consult a healthcare provider. It is important to distinguish between a hot flash and a fever, as a persistent elevated body temperature (over 100.4 degrees Fahrenheit) can signal an infection that may require medical attention. Hot flashes do not raise your core body temperature, unlike a fever.
You should inform your doctor or midwife if hot flashes become severe, frequent, or are causing distress. Seeking medical advice is also recommended if hot flashes are accompanied by other concerning symptoms, such as persistent headaches, dizziness, fainting spells, or a rash. These additional symptoms could suggest an underlying condition that needs investigation for the well-being of both the pregnant individual and the baby.