Feeling excessively warm or experiencing heat intolerance is a common symptom throughout pregnancy. The body undergoes a series of changes that naturally increase its internal temperature, making hot environments or even moderate activity more challenging. This increase in heat production can lead to significant discomfort and a higher risk of heat-related illness. This article provides safe, actionable steps to manage the discomfort effectively.
The Physiological Basis of Increased Body Heat
The primary cause of feeling warmer is the significant increase in the body’s basal metabolic rate, which is the speed at which the body converts stored energy into heat and work. This rate increases by about 15% to 20% during pregnancy to support the growing fetus and the mother’s expanded bodily functions, directly generating more heat. A substantial expansion in blood volume also contributes to this feeling of warmth, as it can increase by 45% to 50% above non-pregnant levels. This larger volume of circulating blood carries heat closer to the skin’s surface, which is a mechanism the body uses to cool down.
Hormonal shifts also affect the body’s internal thermostat. The hormone progesterone, which increases dramatically during pregnancy, acts on the hypothalamus to slightly raise the body’s set-point temperature. This hormonal influence means the pregnant body perceives a higher temperature as normal, thereby increasing the body’s overall heat burden. The combination of greater metabolic heat production and a higher blood volume makes pregnant individuals less tolerant of external heat and more susceptible to overheating.
Immediate and Environmental Cooling Strategies
Managing clothing is one of the most effective ways to control body temperature. Opt for loose-fitting garments made from natural fibers like cotton or linen, which allow air to circulate and enable sweat to evaporate efficiently. Light-colored clothing is also beneficial because it reflects the sun’s rays instead of absorbing heat like darker colors.
Controlling your immediate environment is another powerful cooling strategy. Use air conditioning or fans to keep indoor spaces cool, and when outdoors, seek shaded areas or bring an umbrella to avoid direct sun exposure. Plan activities, including exercise, for the coolest parts of the day, such as early morning or late evening, and avoid strenuous activity during peak heat hours, typically between 11 a.m. and 3 p.m.
Water immersion can provide effective cooling, whether through a cool shower, a bath, or simply soaking the feet. Applying cool, damp compresses to pulse points, such as the wrists, neck, or groin, can also quickly lower the temperature of the circulating blood. These areas are excellent for heat transfer because major blood vessels run close to the skin’s surface.
Hydration and Dietary Adjustments
Internal temperature regulation is heavily dependent on maintaining adequate hydration, especially since the expanded blood volume requires more fluid. Pregnant individuals should aim to drink at least 64 ounces of water daily and increase this amount significantly when spending time in hot weather. Carrying a water bottle and taking frequent sips helps ensure consistent fluid intake, as feeling thirsty often means the body is already becoming dehydrated.
Consuming foods with high water content can also support internal cooling efforts. These foods contribute to the body’s overall fluid balance and provide necessary electrolytes lost through sweat:
- Watermelon
- Cucumbers
- Strawberries
- Leafy greens
Lighter meals are preferable because the body generates less metabolic heat to digest them compared to heavy, fatty meals.
Limit the intake of items that work against hydration and temperature control. Drinks containing caffeine, such as coffee and some sodas, can act as diuretics and may lead to fluid loss. Highly salted foods should also be limited as they can increase water retention and potentially contribute to swelling, which often worsens in the heat.
Recognizing Overheating and When to Seek Medical Attention
While feeling warm is normal, it is important to distinguish between typical heat intolerance and the signs of dangerous overheating, such as heat exhaustion or heatstroke. Symptoms of heat exhaustion include:
- Heavy sweating
- Dizziness
- Nausea
- Headache
- Muscle cramps
If these signs appear, the individual should immediately move to a cooler location, rest, and drink water.
A rapid, strong pulse, confusion, slurred speech, and a high body temperature are serious signs that may indicate heatstroke. In severe heatstroke, sweating may cease, resulting in hot, dry skin. Heatstroke is a medical emergency that requires immediate medical attention. Contact a healthcare provider immediately if cooling measures do not relieve symptoms within 30 minutes, or if there is any suspicion of heatstroke.