Summertime means getting outside, enjoying the beautiful weather
and trying to keep cool, especially for moms-to-be. After all,
gaining 25 or more pounds doesn't exactly keep you cool and
comfortable. But just because the sun is hot doesn't mean you have
to sit in the air-conditioning all day.
Pregnancy is a great time to hang out at the pool. Sure, you
might not feel sleek and graceful in your pregnant figure, but that
doesn't mean you can't enjoy yourself. Whether you want to get some
exercise or just cool off and relax, consider the following tips for
hitting the pool while expecting.
Bathing suit season is
hard enough without being pregnant. But sporting a big belly can
make finding the perfect bathing suit even more difficult. According
to Brette Sember, author of
Your
Plus-Size Pregnancy: The Ultimate Guide for the Full-Figured
Expectant Mom (Barricade Books, 2005), comfort is the key.
Make sure your suit fits well and has enough room to accommodate
your expanding frame. Otherwise you'll be constantly tugging and
picking at the fabric and you'll never feel comfortable. Racer back
suits are especially easy to wear, and suits with built-in bra
support are essential, says Sember. And finding the right suit is
worth it because swimming in a T-shirt will most likely be
uncomfortable.
"T-shirts and shorts are not a viable option if you plan on going
in the water because they get wet and cling and show your
undergarments," says Sember. But you have several bathing suit
options in the maternity section and on the regular bathing
suit rack.
Amy Robertson, a mom from Seattle, Wash., opted for a
non-maternity tankini-style suit that was two sizes larger than what
she regularly wore. "A tankini can grow with you since the top
basically stretches out," says Robertson. "That ruins the suit for
future use, but that was OK for me."
When hunting for the perfect suit, don't be afraid to try on
several different styles, both maternity and regular. Finding
the right suit is important because going to the pool and
swimming should be as relaxing and stress-free as possible.
Swimming is a great prenatal
exercise for a number of reasons. According to the American
Pregnancy Association in Irving, Texas, swimming is the safest
exercise for pregnant women because it keeps your muscles toned
without stressing your joints and it gets your blood pumping while
the water keeps you cool.
Jen Matlack, a mom from Connecticut, got pregnant in April and
swam faithfully all summer. To work out, she did a combination of
breaststroke laps, treading water and stationary exercises where she
moved her arms and legs. "I felt fit, very relaxed and very in touch
with my body and the baby," says Matlack.
If you want to get a water workout, try swimming laps at a medium
pace, treading water or walking laps around the shallow end. The
water will create resistance and carry some of your weight at the
same time. You can also consider taking a water aerobics class
especially for expectant moms.
Diane Mehta, a mom from Brooklyn, N.Y., took a swim class with
Aquamom, a mom-to-be pool fitness program in New York City. It
helped her relax and stay fit, but it was also a good way to meet
other moms-to-be. "Non-pregnant people and new parents don't care
about your pregnancy stories," says Mehta. "Only other women who are
pregnant at the same time want to hear it, so you can vent."
Carrying the extra weight of
your belly around is a tough job any time of the year, but it takes
even more effort when the weather is hot and humid. Swimming, or
even just sitting in a pool, is an excellent way to refresh and keep
cool.
To relax while she was pregnant, Rachel Bear, a mom-to-be in
Houston, Texas, swam several nights a week at her YMCA. When she got
in the water, she felt like she could swim all her concerns and
stress away. "Swimming was good because it made me weigh less for
just a little while," says Bear. "Floating around in the pool felt
great after being on my feet all day. Although it probably had some
physical benefits, I think the best part was that it let me get all
my pregnancy tension out."
The cool water feels good on aching joints and swollen ankles.
And the water gives you buoyancy, making you feel weightless and
graceful despite your big belly. However, steer clear of the hot
tub. The hot water may feel good, but it can raise your body
temperature to levels that are dangerous for the baby.
According to the American
Pregnancy Association, your skin may be more sensitive to the sun's
UV rays while you're pregnant. You may develop hives or a heat rash,
so make sure you limit your exposure and always wear sunscreen.
Getting a tan might also make you more susceptible to melasma,
the dark patches that often appear on the face and around the eyes
during pregnancy. Therefore, consider using a sunless tanning lotion
to get a golden glow. Again, because your skin may become more
sensitive during pregnancy, always test the tanning product on
a small area before applying it all over.
Pregnant or not, you should always wear at least an SPF 15
sunscreen when you're out in the sun. This keeps your skin healthy
and helps minimize your chances of skin cancer and premature
aging.
Pool safety is extremely important
when you're swimming for two. Use caution to avoid slips and falls
when you're moving around the wet pool area. And if you feel
fatigue, dizziness, heart palpitations, shortness of breath or any
pain while you're exercising in the pool, then you should stop.
These are signs that you're overdoing it.
Always wear sunscreen and pack a lightweight cover-up, sunglasses
and hat in your pool bag. And if you feel like you're starting to
burn or if you develop a rash, head for the shade.
Also beware of becoming dehydrated. Dizziness, headaches and
muscle cramps are all signs of dehydration, which can cause severe
problems such as preterm labor.
"Not drinking enough can have serious consequences," says Dr.
Aneema Van Groenou, author of The
Active Woman's Guide to Pregnancy: Practical Advice for Getting
Outdoors When Expecting (Ten Speed Press, 2004). "If you are
dehydrated, you are more susceptible to heat exhaustion, cold
illness and altitude illness. Dehydration is also the most
preventable cause of preterm labor. If you are dehydrated,
you are also more likely to suffer from headaches, urinary
infections, constipation, dry skin, hemorrhoids and fatigue. So you
should take drinking seriously, especially during pregnancy."
Dr. Van Groenou says to drink at least 10 glasses a day. "If you
are exercising, drink about a liter of water every hour," she says.
"Drink even if you don't feel thirsty. Once you feel thirsty, you
are already somewhat dehydrated. The best way to keep track of your
hydration is to watch your urine: If it is dark yellow or if you
urinate less than once every four hours, you need to drink more
water."
The summer sun is hot, your belly is getting bigger and bigger
every day and there's no reason why you shouldn't spend the
afternoon relaxing at the pool. When you use these tips for finding
the right bathing suit, getting some exercise and staying safe,
every day can be a pool party.
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