Beachside No No’s

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You’re pregnant and a vacation may be just what you need.

But with all the physical changes you’re going through, it isn’t as easy as just a day at the beach. You may be more sensitive to sun and heat exposure because of all the changes happening in your body. So if you’re planning to catch some rays by the seashore, here’s what to know before you go.

Expecting Expats - Beachside No Nos

Avoid overheating

Pregnancy on its own can make you feel hotter than usual, because there’s more blood pumping through your body to support the needs of your little one. So maintaining the right temperature is not only important for your comfort, it is also important for the baby’s development.
Wear clothes that breathe and open shoes for ventilation. Stick to the shade for the hottest part of the day and consider what you pack for your mid-day snack. If you bring a cooler, you can pack fresh fruits and vegetables like watermelon, berries and cucumber for a refreshing bite.

Stay hydrated

Carrying all that extra weight makes it easier for you to get hot, which leads to sweating and dehydration. Drink plenty of water to help keep your body temperature at a comfortable level. You can also opt for a fruit smoothie. Here are a few of our favorites.

Protect your skin

A pregnant woman’s skin is naturally more fragile, given all the hormonal changes. Wear sunblock with at least SPF 45. Don’t forget to reapply every few hours and after swimming and towel-drying.

Take a dip

Going for a relaxing swim isn’t just good exercise, it will also cool you down. Get that baby bump in the water and you might even find it helps with aches, pains and other discomforts.

Get a little sun

With all that being said, there’s no need to be afraid of a little sunshine. A small dose of vitamin D can be good for you, lifting your spirit and improving skin tone. However, do use caution and be mindful of how long you are in the sun. There are a number of apps that can help you gauge when to seek shade or reapply sunscreen, such as Sun Alert Lite.

Here’s a handy checklist of suggestions on what to bring on your vacation.

  • Sunblock (SPF 45 or higher)
  • Beach umbrella or beach cabana
  • Bottled water
  • Big floppy hat or scarf
  • Sunglasses
  • Snack (fruits, yogurt, etc.)
  • Open-toed sandals

View more tips for the pregnant traveler from

Expecting Expats is the online resource for parents in and around Thailand.

We provide lifestyle and medical content to our visitors, with new content posted daily. Our lifestyle contributors are themselves expat moms who share their experiences and lessons learned through blog articles. We also provide medical content from our partner doctors at Samitivej Hospital in Bangkok, Thailand. Articles of interest span from before pregnancy through the toddler years and cover medical, behavioral and cognitive issues.

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