Avoid Overheating During Pregnancy Workouts: Your Safe Exercise Guide

Are you worried about overheating while exercising during pregnancy? If so, you’re not alone! Many mums-to-be share this concern. Read on for a comprehensive guide to staying safe and cool during your pregnancy workouts.

Facts: Overheating in Pregnancy

Even though the weather can be unpredictable, the fear of overheating during pregnancy is common among expectant mothers. It’s not just the heat outside that causes concern—many pregnant women are also worried about overheating during exercise.

Let’s put your mind at ease with some facts and guidelines to help you avoid overheating.

Understanding Body Temperature Changes

When you’re pregnant, your core body temperature can increase by about 0.6°C. Certain areas of your skin might get even hotter by around 2-6°C, contributing to that well-known “pregnancy glow.”

The Science Behind Overheating Risks

A core body temperature of 39.2°C or above is considered risky. However, a study of women exercising at moderate to high intensity for 20 minutes in late pregnancy found their temperatures only rose by 0.5°C to 37.3°C—well below the danger level.

Managing Temperature During Pregnancy Exercise

Exercising during pregnancy has numerous benefits, and the risk of overheating is low if you exercise sensibly. Here’s how your body naturally regulates temperature:

• Increased Blood Volume: During pregnancy, your blood volume increases by up to 50%, boosting blood flow to the skin.
• Heat Loss Mechanisms: Vasodilation, the widening of blood vessels in the skin, helps activate sweat glands and cool your body. This heat dissipation increases by up to 30% in early pregnancy and even more in later stages.
• Sweat Glands: Did you know humans have 3-4 million sweat glands? All of them work together to help regulate your body temperature.

Tips to Avoid Overheating

Follow these simple guidelines to stay cool and safe during your pregnancy workouts:

1. Exercise Outdoors (When Suitable): Opt for outdoor exercise in pleasant weather but avoid hot, humid conditions.
2. Ventilate Indoor Spaces: Ensure good ventilation and air circulation when working out indoors.
3. Stay Hydrated: Drink plenty of water before, during, and after your workout to replace fluids lost through sweating.
4. Wear Appropriate Maternity Sportswear: Choose gear with CoolDry technology, to wick moisture away from your skin.
5. Use the Talk Test: You should be able to hold a conversation while exercising without feeling breathless or uncomfortable.
6. Be Cautious with Water Temperatures: Avoid pools warmer than 32°C.
7. Maintain Fitness, Don’t Push Limits: Focus on maintaining fitness rather than improving it. Don’t push yourself too hard.
8. Listen to Your Body: Stop exercising if you feel faint, dizzy, nauseous, or start to vomit.
9. Avoid Hot Tubs and Saunas: These can cause overheating much more quickly than your exercise routine.

If you have any concerns about your health or your pregnancy, always consult your midwife, doctor, or health professional.

Stay cool, stay active, and most of all, enjoy your pregnancy journey with confidence!