Summer is officially here and this Texas sun is no joke! Just a few minutes outside is enough to turn around and try again tomorrow. This is even more true If you are pregnant or caring for a baby. Babies and young children can’t regulate their temperature as well as adults can, and pregnant women’s bodies need to work harder to stay cool. This makes them more likely to overheat and lose too much water. So, what can you do if you are pregnant or breastfeeding and find yourself at an event or get together this summer? Read on to learn a few tips to stay cool and safe as you brave the heat.
Timing- Whenever possible try to go outside in the morning or early evening when it’s cooler.
Dress lightly- Opt for light, breathable fabrics. Cotton and linen are great for reflecting sunlight. Dark colors tend to absorb sunlight and thus make you feel hotter. For breastfeeding moms: Flowy, oversized tops can do double duty as a nursing cover when worn over a tank top. A light scarf or muslin blanket placed just over your chest can provide peace of mind while letting baby be free to feel the breeze. Also know that there is no need to cover up. By law a breastfeeding mom has the right to breastfeed her baby wherever she happens to be.
Pack the essentials- We all know sunscreen, hats, and water are nonnegotiable on any day out but what else can you pack to help beat the heat? I’ve found an umbrella is great for making your own shade when there is none to be found. If it’s an option for you, try one of those little portable fans you can put on the stroller or one you can hang around your neck. Bonus cooling points if it spritzes you with water! Have a small towel or cloth handy to wet and then wipe down baby or place it around your neck. A small cooler bag is great for keeping breastmilk (breastmilk can keep in an insulated cooler with frozen ice packs for 24 hours) and beverages cold. Pro tip: Breastmilk can keep at 77 ° F or cooler for up to 4 hours.
Stay hydrated- This is a big one! Staying hydrated helps replenish the water you lose when you sweat. It’s recommended that breastfeeding moms have about 128 ounces of fluid a day. This can vary by person, weather and activity level. It might be hard to remember as a mom or mom to be so, what can you do? Have a drink any time you are thirsty and when you feed baby, try a labeled bottle, or try out a water tracking app. Everyone should aim to drink water every 20 minutes or so even if you are not thirsty. Pack a snack or sports drink to replace any salt you may have lost. Fruits and vegetables such as watermelon, cantaloupe, cucumbers, celery and lettuce are packed full of water and nutrients. Slice and add them to your water, make a salad, or for a Mexican inspired snack, add some fresh lime juice, salt and Mexican chili powder and enjoy. Popsicles are another refreshing option the whole family will love. A varied diet and fluids from different sources will not only keep you hydrated but will also replace electrolytes that are quickly lost when breastfeeding or sweating. As for baby, be sure to breastfeed often and on demand. Remember, breastmilk is about 88% water, exclusively breastfed babies don’t need extra water even in hot weather as long as they have free access to the breast. If giving formula, talk to your doctor to see if your baby needs extra water during the summer.
Take breaks- Sometimes you’ve packed everything you need, and it still won’t be enough. If that’s the case, you did your best and now it’s time for plan b: find some shade and hope for a nice breeze. If that doesn’t do the trick, head inside or find a store or community building nearby that you can walk around or sit in to cool off. Pro tip: Breastfeeding is a great excuse to get away for a little while when you are socially drained!
Watch for signs of dehydration or heat illness- Knowing the signs of dehydration and the different kinds of heat illness can help prevent an emergency. When it comes to babies, they can’t exactly tell us how they are feeling but, if you notice baby feels hot and fussier than usual then it’s likely a good time to take a break. Remember if you are uncomfortable, baby is uncomfortable. Some signs it’s time to call for help are:
As for adults, heat cramps are one type of heat illness that can look like heavy sweating with muscle cramps or spasms. If you experience heat cramps move to a cool place and have some water or a sports drink. Heat exhaustion can be more severe. On top of heavy sweating and cramps you may experience a fast weak pulse, nausea, vomiting, dizziness, headaches, and passing out. As with heat cramps, move to a cool place then cool your body with a fan or mist, take small sips of water, loosen tight clothing and call 9-1-1 if you have vomiting, confusion, or if symptoms last longer than an hour. Call 9-1-1 right away if you notice signs of a heat stroke:
Move to a cool place, cool the body and don’t give anything to drink while you wait for help to arrive.
Summer with baby or a baby bump doesn’t have to be a bummer! Remember, try to limit your time outside early morning and evenings, dress in light, airy clothing, pack hot weather essentials, drink plenty of fluids, have snacks, take breaks, and keep a lookout for signs of dehydration and heat illness. Even though the weather is sweltering, with the right prep, you and your family can stay safe and make the most of your summer outings. Oh, and don’t forget the sunscreen!
Maria Lopez - WIC Breastfeeding Peer Counselor