Pregnant and Powering Through Summer?

Disclaimer: The information below is not intended as medical advice and is only intended to offer points you may wish to consider in 'non-emergency situations', along with guidance on where to find additional support. You should consult an appropriate medical professional if you have concerns about your or a loved one's health. Dial 999 in an emergency if someone is in a life-threatening condition.

There’s something about the warmer weather and sunny skies that lifts everyone’s spirits. But if you’re pregnant and feeling like a human radiator, you might already be counting down the days until autumn brings cooler breezes and less… sweating. And if you work in an office, your usual stay-cool tricks (i.e. a constant supply of ice lollies and lying down with a cold flannel on your forehead) aren’t exactly workplace-friendly. But don’t worry - staying comfortable, cool, and collected during a summer pregnancy is possible, even when you’re working a 9 to 5. We’ve rounded up the best summer pregnancy tips for working mums that won’t raise eyebrows in the office.

1. Get ahead with summer outfit planning

Whether you’re expecting your first baby or juggling pregnancy alongside school runs or nursery drop-offs, life is probably feeling a little full right now. Between prepping for Baby and managing work, planning your weekly outfits might not be top of your to-do list. But taking just five minutes on a Sunday evening to lay out your clothes for the week can save you from the dreaded midweek wardrobe panic (“Why is it 25°C and all my breathable clothes are in the wash?!”). Check the forecast, pick lighter colours and cooling fabrics that won’t trap heat, and choose comfy, bump-friendly pieces that make you feel good.

For extra relief, wear discreet cooling accessories like gel cooling wraps or under-bump cooling patches.

2. Create a cool-down pregnancy kit

There’s nothing worse than feeling hot, sticky, and stuck in an outfit you suddenly can’t stand. Maybe the office air conditioning has gone rogue, or you’re just having one of those days where your clothes feel like clingfilm. Whatever the reason, having a backup top at work can be a total lifesaver.

This doesn’t require a walk-in wardrobe or a full outfit change - just stash a couple of breathable, basic tops in your desk drawer. Here are a few other things that could help:

• Keep a mini fan, cooling mist spray, cold compress, or a peppermint essential oil roller.
• Consider keeping an extra pair of compression socks or comfy slippers nearby. Feet swell more in the heat, and pregnancy doubles that.
• Blotting papers, deodorant wipes and some dry shampoo - it takes 60 seconds in the bathroom to feel human again before a meeting.

3. Balance rest and movement

Swelling, especially in the feet and lower legs, is a common part of pregnancy, and when summer heat joins the mix, it can feel like your body’s holding onto every drop of water it can find. But while it’s generally normal, it can also be very uncomfortable.

One of the simplest ways to help? Sit down when you can. Standing for long periods can make swelling worse, especially in warm weather when your circulation is already working overtime. If you’ve got a big presentation, a long meeting, or a networking event on your calendar, try to arrive early and find a spot where you can sit comfortably.

Alternatively, if you're desk-bound and feel restless or overheated, take internal meetings on the phone instead of video. You’ll sound just as engaged, and it gives you a chance to walk to a cooler spot, stretch, or at least step away from your hot chair and screens.

4. Keep it light with summer-friendly foods

When the temperature rises, the last thing you want is a heavy meal, even more so when you’re pregnant and already feeling the heat. While cravings might tempt you toward something rich or indulgent, your body may thank you for choosing lighter, cooling foods that can help keep you comfortable and hydrated throughout the workday.

Think fresh fruit salads, veggie-packed wraps, yoghurt bowls, chai seed pudding or chilled pasta. These kinds of meals may not only help you in the heat, but they also require less prep, meaning less time spent cooking the night before and more time with your feet up.

5. Stay refreshed with electrolytes

We all know hydration is key but let’s be honest: sipping plain water all day isn’t exactly thrilling. If you find yourself forgetting to drink or just getting bored, it might be time to mix things up - literally.

Enter electrolytes. These handy minerals (like sodium, potassium, and magnesium) help your body maintain fluid balance, and while they’re often associated with post-workout recovery, they can be beneficial during pregnancy too. Electrolyte drinks, powders, or dissolvable tablets can make staying hydrated more enjoyable and tastier.

6. Speak up when you need to

Asking for adjustments at work during pregnancy can feel a little awkward. You might worry about seeming like you can’t juggle it all, or that you’ll be seen differently for needing a bit of extra support. But here’s the truth: growing a human is a full-time job in itself, and there’s absolutely no shame in asking for what you need to make your workday more manageable this summer.

Whether it’s requesting flexible hours so you can commute before the trains get too stuffy, moving your desk closer to the air conditioning, or working from home a couple of days a week so you can rest as soon as you log off. Your comfort, wellbeing, and ability to do your job effectively all go hand in hand. So, if something’s not working, speak up. You’re not asking for special treatment - you’re simply asking for support.