The good news is that you don’t have to miss out on the waves just because you are expecting. While pregnancy adds a layer of planning, a beach trip can still be safe and relaxing.
We have navigated sandy shores with supersized bellies, and we know exactly how to make it a comfortable experience.
In this guide, we will cover the necessary precautions for a pregnant beach day and share our favorite tips for keeping you cool, hydrated, and happy.
Key Takeaways
- Sun Protection: Use mineral sunscreen with at least SPF 30 and reapply often to prevent burns and melasma.
- Hydration: Drink significantly more water than usual to support both you and your baby in the heat.
- Temperature Control: Avoid overheating by staying in the shade and taking frequent dips in the water.
- Listen to Your Body: Rest frequently to avoid exhaustion and watch for signs of dizziness or fatigue.
Can Pregnant Women Enjoy the Beach?
The short answer is yes. However, it requires a bit more strategy than your pre-pregnancy trips.
Navigating the beach with a baby bump means prioritizing safety without sacrificing fun. You have to manage the heat, the sun exposure, and your energy levels. But with the right gear and a solid plan, you can enjoy a refreshing day by the water.
Common Beach Risks During Pregnancy
We know the list of pregnancy “don’ts” feels never-ending. Fortunately, the beach is manageable if you keep a few specific risks in mind.
Here are four factors you need to monitor to keep you and your baby safe.
1. Sunburn and Melasma
You already know sunburns hurt, but they are riskier when you are expecting. A bad burn causes inflammation and draws fluids away from the rest of your body, which isn’t great for the baby.
Additionally, pregnancy hormones make your skin more sensitive to the sun. This increases the risk of chloasma, often called “the mask of pregnancy,” which causes dark splotches on your face. Prolonged UV exposure can also deplete folic acid levels, a nutrient vital for your baby’s development (1).
2. Dehydration
Pregnant women are already more prone to dehydration because water is required to form the placenta and amniotic fluid. When you add high temperatures and sweating to the mix, your fluid levels can drop dangerously fast (2).
Water is important in pregnancy because your blood volume has increased significantly to meet your baby’s needs. As your pregnancy progresses, you will need more fluid for your baby’s amniotic fluid.
Editor's Note:
Caitlin Goodwin, MSN, RN, CNMIf you are sweating, you are losing hydration. Since dehydration can trigger Braxton Hicks contractions or even preterm labor, you need to be aggressive about drinking water throughout the day.
3. Overheating
Regulating your core body temperature is critical. If your temperature rises above 102 degrees Fahrenheit, it can increase the risk of birth defects or dehydration, particularly in the first trimester (3).
Pregnancy naturally raises your body temperature, so you will likely feel hotter than everyone else. If you start feeling dizzy, nauseous, or excessively sweaty, you need to cool down immediately with cold water, mist, or air conditioning.
4. Physical Exhaustion
Let’s be real: pregnancy is tiring enough without trudging through loose sand. Walking on an uneven surface requires more effort, and your shifting center of gravity can put extra strain on your joints and back.
Overdoing it can lead to fatigue that lingers for days. Plus, if you drive yourself to exhaustion, you increase the risk of falls or accidents. Listen to your body and don’t feel guilty about sitting still while everyone else plays volleyball.
Tips for Staying Cool and Happy
Now that you know the risks, let’s talk about solutions. Here is how to maintain your comfort and sanity while soaking up the coastal vibes.
1. Create Your Own Shade
You shouldn’t rely on finding a free palm tree. Bringing your own shade is the best way to ensure you have a safe retreat from direct sunlight, preventing overheating and exhaustion.
A standard towel isn’t enough protection. We recommend a dedicated beach umbrella or tent with UPF protection.
The Sport-Brella Versa-Brella is excellent because it clamps onto chairs, offering adjustable protection without the hassle of setting up a massive tent. If you need more space for a nap, a pop-up tent like the one from Pacific Breeze offers ventilation and full-body shade.
2. Upgrade Your Sunscreen
Your skin is more sensitive right now, so that old bottle of SPF 15 won’t cut it. You need a broad-spectrum sunscreen with at least SPF 30 (though SPF 50 is even better).
Many experts recommend mineral sunscreens (containing zinc oxide or titanium dioxide) during pregnancy as they sit on top of the skin rather than being absorbed into the bloodstream like chemical filters.
We love Sun Bum Mineral Spray because it is hypoallergenic, easy to apply over a baby bump, and provides robust protection without harsh chemicals.
3. Get in the Water
If you usually stay on the sand with a book, it is time to change your routine. Water is your best friend when you are pregnant.
Submerging in the ocean helps lower your core body temperature instantly. Furthermore, the buoyancy of the water relieves the weight of your belly, taking the pressure off your aching back, hips, and ankles. It is one of the few places you will feel weightless during the third trimester.
Even if you don’t want to swim laps, wading up to your waist provides instant cooling relief.
4. Watch the Waves and Wildlife
Pregnancy affects your balance, so be extra cautious near the shoreline. Strong waves or undertows can knock you off your feet more easily now that your center of gravity has shifted.
Keep an eye on the flag system used by lifeguards to identify rip currents or dangerous marine life, like jellyfish.
If the water looks rough, stick to the shallows or a pool. Staying safe means keeping one eye on the environment at all times.
5. Pack a Well-Stocked Bag
Waddling back to the car because you forgot something is miserable. You want everything within arm’s reach so you can stay seated and relaxed.
Here are the absolute essentials to keep in your beach tote:
- Hydration: A large, insulated water bottle to keep fluids cold.
- Protection: Mineral sunscreen and a wide-brimmed hat.
- Snacks: Protein-rich snacks to keep blood sugar stable.
- Comfort: A supportive swim cover and a change of dry clothes.
- Cooling: A spray misting bottle for instant heat relief.
Embracing Your Bump on the Beach
It is normal to feel self-conscious about your changing body. However, the beach is the perfect place to let go of those insecurities.
Instead of hiding under oversized t-shirts, which can make you hotter, opt for maternity swimwear designed to support your new curves. A supportive maternity suit can reduce back strain and make you feel more confident.
Whether you rock a bikini to show off the bump or choose a stylish tankini for more coverage, remember that your body is doing something incredible. Focus on your comfort and the memories you are making with your family.
FAQs
How Hot Is Too Hot Outside When Pregnant?
You should avoid prolonged exposure if the heat index is above 90°F (32°C). High humidity makes it harder for your body to cool down, increasing the risk of heat exhaustion.
How Long Should a Pregnant Woman Stay in the Sun?
Limit direct sun exposure to short intervals of 15 to 20 minutes. Spend the majority of your time under an umbrella or in the shade to prevent overheating and burns.
Can You Lay on Your Stomach While Pregnant?
In the first trimester, lying on your stomach is generally fine. Once your bump starts to grow, it becomes uncomfortable and unsafe; you should switch to lying on your side or reclining in a beach chair.
What Temperature Can a Pregnant Woman Swim in?
Water temperatures between 78°F and 84°F (25°C to 29°C) are ideal. Avoid hot tubs or natural hot springs where the water exceeds 100°F, as this raises core body temperature too quickly.
Can Babies See Sunlight in the Womb?
Yes, during the later stages of pregnancy, your baby can detect strong light filtering through your skin. They may even move or react when you are out in bright sunshine.
Is It Safe to Walk on the Beach While Pregnant?
Yes, but be careful. Walking on soft sand requires more effort and can strain your ligaments. Stick to the harder, wet sand near the water for better stability and less joint impact.
Can I Use Tanning Oil While Pregnant?
It is best to avoid tanning oils. They typically lack sufficient SPF protection and encourage overheating by attracting sun rays. Stick to broad-spectrum sunscreen with SPF 30 or higher.
Stay Safe and Enjoy the Waves
A beach trip can be exactly what you need to relax before your baby arrives. By respecting the sun, staying hydrated, and bringing the right gear, you can safely enjoy the salt air. Pack your bag, grab a mocktail, and enjoy your time in the sand.
