Is it safe to workout in the heat during pregnancy?
I don’t know about you but I love working out in the sunshine and getting a bit of a sweat on. There’s something special about taking my workouts outside that makes me feel really refreshed and alive! However, you may be wondering with this hot summer weather, if it’s actually safe to workout in the heat during pregnancy. You’ve likely heard that during pregnancy, you should try to minimise heat exposure and avoid things like hot tubs, saunas, hot baths and working out in direct sunlight. But why is this exactly?
Believe it or not, a foetus cannot regulate its own temperature so it’s really important, especially during the first trimester, that we prevent the fetal body temperature from climbing too much higher than a safe baseline temp. In case you didn’t know, fetal body temperature is contingent upon maternal body temperature, so it makes sense that when maternal body temperature gets too high (above 102° Fahrenheit), it can result in birth defects, especially during the earlier part of the first trimester when brain and organ development is occurring.
So how do we keep ourselves and baby safe whilst still being able to do all the activities that we love? Here are my top tips and guidelines for safe heat exposure during pregnancy:
Avoid exercising in direct sunlight - shade is your best friend during this time. Find a tree or a covered area to workout in.
Up your fluid intake - it’s really important to stay hydrated, drinking water before, during and after your workout.
Moderate your intensity and take longer breaks if needed - rest periods are just as important as the work. Don’t skip the recovery - you’ll thank me later!
Workout during cooler times of the day i.e. first thing in the morning, or later at night.
Wear breathable clothing - this will allow for sweat evaporation and help regulate your body temperature.
Remember, it’s ok to get a little hot and sweaty during a workout, but it is recommended that you follow these guidelines to keep you and baby as safe as can be! As always if you have any questions or concerns, please contact your GP or midwife.