Going To Beach While Pregnant: Benefits & Safety Tips

Enjoying the beach during pregnancy with loved ones makes for a delightful memory. The gentle sea breeze, calming waves, and warm sunbath can provide relaxation, reduce stress, and promote a sense of well-being for both you and your baby. While the beach and pregnancy seem like a perfect summer duo for relaxation, there are some important things moms-to-be should consider before planning an outing. For instance, staying hydrated and taking proper sun protection, which could be either a good sunscreen or physical barriers like caps and light beach clothes. If you are planning a beach outing when pregnant, we suggest preparing yourself well with this article. We cover everything from benefits and checklist to important safety tips for visiting the beach during pregnancy.

Can I Go to the Beach While Pregnant?

The soft and warm sand under your toes may give you a very relaxing and soothing feeling. However, you may wonder if a beach vacation while pregnant is a good idea. Well, as long as you follow safety guidelines and you are careful about keeping yourself safe on the beach, there is no reason why you should not go. The American Pregnancy Association, furthermore, suggests avoiding long hours in the sun to avoid sunburn and dehydration, drinking plenty of water, wearing a hat, and using sunscreen with SPF 30 (1).

The same, however, cannot be said for visiting the beach during winter months when temperatures drop or during high water currents (2).

Another question many pregnant women wonder is, “Can I go to the beach while pregnant in the first trimester?” The answer to this is: yes, you can visit a beach in your first trimester of pregnancy. Going to the beach pregnant is not an issue as long as safety and health precautions are in place.

Benefits of Going to the Beach While Pregnant

You can have loads of fun on the beach during pregnancy too, as the cascading waves, the bright sun and the warm sand may help you feel calm and relaxed. Here are the benefits that you may derive by going to a beach during pregnancy:

• You need to get ample rest during pregnancy and what better place than a beach to get some relaxation?

• It is an ideal place for chit-chatting or spending time with friends or family members.

• The same food that you may not like eating at home may turn delectable and yummy on a beach. Everyone enjoys a change of place and routine once in a while, don’t they?

• Beaches are great for walking. You may do some low-impact exercises on the beach, to feel healthy and energised (3).

• You may have ample time to catch up on your hobbies. You may read a book, listen to some good music or indulge in any such activity.

Checklist for Your Beach Vacation During Pregnancy

So, what should be your beach must-haves during pregnancy? Here we have listed some items that you may like to carry with you on a beach vacation during pregnancy:

• Choose a location for which you do not have to travel for a long duration. Make sure it is close to home so that you do not begin your vacation all tired and exhausted.
• Make sure you have some company whenever you plan to go on a beach vacation, to take care of you if any need may arise. Going alone may not be a good idea.
• Establish the right time to go on a beach holiday. Going on a beach vacation at the wrong time may ruin the vacation. Make sure you do not plan your trip towards the end of your third trimester. Also, ensure that there is a provision for a medical facility in the vicinity.
• Refrain from getting adventurous during pregnancy. You may walk, nap, read or walk on the beach. Nemours KidsHealth suggests it would be unwise to go for scuba diving and other high-impact activities, such as, snorkelling, snowboarding, or windsurfing (4).
• Take a beach chair along with you to sit and relax comfortably on the beach.
• Wear loose and breathable cotton clothes to feel breezy and comfortable. Don’t forget a wide-brimmed hat or lightweight scarf to give extra protection from overhead sun.
• As much as it is important to be mindful of your clothing, it is equally important to wear comfortable footwear when at the beach. Opt for flats or low-heeled sandals to give you good grip and balance while walking.

Important Things to Consider for a Healthy Beach Day During Pregnancy

Though it is absolutely safe to be on the beach during pregnancy, the following tips may help you have a healthy beach day during pregnancy:

1. Wear Sunscreen (SPF 30+)

Your skin may become dry and stretchy during pregnancy, and prolonged sun exposure may lead to sunburn, excess tan, or itchy skin. Therefore, it is suggested that you apply sunscreen to protect your skin from the harsh sun, even on cloudy days. Look for one that provides broad-spectrum protection against UVA and UVB rays. Make sure your sunscreen’s SPF is at least 30 with broad-spectrum protection, and that it is water-resistant if you plan to swim or sweat heavily (5). Reapply sunscreen every two hours or after swimming or sweating heavily. Protect yourself further with wide-brimmed hats and long-sleeved breathable dresses (6).

2. Be Proud of Your Bump

Pregnancy weight and your baby bump may make you self-conscious. But if you feel comfortable in your skin and body, nobody else can make you feel otherwise.

3. Be Careful Around the Water

Be careful around the beach waves while pregnant, as the high waves may make you lose your balance, causing you to fall. Make sure you do not go deep into the water for swimming. Also, be careful of the jagged rocks or other sharp objects while walking on the beach.

4. Keep Yourself Hydrated

Being out in the sun for long may drain your body, and thus you may feel dehydrated. Make sure you keep drinking fluids to keep yourself well-hydrated because dehydration may not only make your energy levels extremely low, but may also lead to various health complications during pregnancy. You can try plain drinking water, coconut water, fruit juices, vegetable juices, and homemade sherbets and keep dehydration away (7). Tommy’s suggests one more way: making ice lollies at home from fresh juice (8).

5. Take Breaks in Air-conditioned Spots

If you plan to spend the whole day at the beach, we suggest taking a few breaks and resting in a shady or air-conditioned spot. Prolonged sun exposure may not only be harmful to your skin, but also lead to exhaustion and tiredness. If you feel dizzy or nauseated, take shelter in an air-conditioned space until you feel good.

6. Move Around

As a pregnant woman on the beach, though you may have come to a beach with the intention of lazing around, it may also be a good idea to walk around or indulge in some light exercises to feel energised and fresh.

7. Keep Snacking

Carry ample home-cooked snacks, fresh foods, nuts, etc. with you on the beach. Curb your urge to eat from roadside vendors and pack some hydrating produce, such as watermelon, cantaloupe, cucumbers, grapes, or strawberries. If you have to eat, eat from a clean and hygienic place.

8. Pack a Few Extra Clothes

If you plan to spend an entire day at the beach, it may be wise to pack some extra clothes for you. If you plan to spend some time in the water, then it may not be advisable to sit in damp and wet clothes.

9. Practice Good Posture

Maintain proper posture while sitting or standing on the beach to alleviate any strain on your back and help with overall comfort during your day in the sun.

10. Plan Bathroom Breaks

Frequent urination is common during pregnancy. Be mindful of restroom facilities and plan for regular bathroom breaks to stay comfortable and prevent discomfort.

11. Listen to Your Body

Pay close attention to your body’s signals. If you feel fatigued, dizzy, or experience any unusual discomfort, it’s essential to take a break and rest.

12. Stay Cool

Heat can be especially taxing during pregnancy. Use a handheld fan or cooling mist spray to keep cool and refreshed while at the beach.

13. Avoid High-Impact Activities

Refrain from activities that involve a high risk of falling or injury, such as beach volleyball or strenuous water sports. Opt for low-impact exercises and gentle activities (9).

14. Communicate With Your Healthcare Provider

Before heading to the beach during pregnancy, consult with your healthcare provider to ensure that it’s safe for you and your baby, especially if you have any specific medical conditions or complications. Their guidance can help you make the best choices for a healthy beach day.

When to Consult a Doctor?

If you notice any of the following signs, stop swimming right away:

• Nausea
• Dizziness, faintness
• Chest pain
• Severe shortness of breath
• Headache (it could be dehydration)
• Contractions
• Sharp abdominal pain
• Unusual muscle weakness

One-sided leg swelling or redness are also two things that you must watch out for. Consult your doctor if it doesn’t go away in some time.

FAQs

1. Is it safe to go to the beach in the first trimester?

It is generally safe to go to the beach during the first trimester of pregnancy. However, it’s essential to take precautions, such as staying hydrated, using sunscreen, and avoiding overexertion. Consult with your healthcare provider for personalised advice.

2. Should you lie on your stomach at the beach during pregnancy?

It’s not advisable to lie on your stomach at the beach during pregnancy, especially as your belly grows. This can cause discomfort and potentially harm the baby. Instead, opt for a comfortable and supportive beach chair or mat to relax.

3. When should I avoid going to the beach during pregnancy?

During and after heavy rain, you should wait for at least 24 to 48 hours before you go for a swim at the beach. The runoff can wash contaminants, including trash, metals, and bacteria from human/animal waste, into the water, making beach water risky. Also, avoid the beach during high surf tides. In late pregnancy, as footing balance becomes light, getting into beach water should be avoided, as uneven ground underfoot and strong waves could unbalance you.

4. What to do if I get contractions while swimming at the beach?

If you start feeling contractions while swimming or lying at the beach, you should prioritise your health and contact a doctor. Don’t stay in the water or wait to see if the symptoms pass. If anything feels unusual or sudden, call your primary care doctor.

The waves, sea breeze and soft sand are a favourite among many ladies, and it’s almost therapeutic. Being pregnant does not mean that you cannot enjoy yourself on a beach. Going to the beach while pregnant will help heaps! However, pregnant women at the beach should follow the safety guidelines and also consult their doctor before embarking on a beach holiday.

Also Read:

Dancing in Pregnancy
Car Driving when Pregnant
Fun Things to do while Pregnant
Is It Safe to Travel during Pregnancy

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Sources References

1. American Pregnancy Association – Pregnancy and Tanning

2. ScienceDirect – Sea swimming during pregnancy and matrescence: Embodiment, experiences and the environment

3. Cleveland Clinic – 7 Types of Low-Impact Cardio Workouts

4. Nemours KidsHealth – High-Impact Exercising During Pregnancy

5. National Library of Medicine – Photoprotection in pregnancy: addressing safety concerns and optimizing skin health

6. Northwestern Medicine – Quick Dose: How Long Can Pregnant Women Stay Out In the Sun?

7. National Library of Medicine – Every sip counts: Understanding hydration behaviors and user-acceptability of digital tools to promote adequate intake during early and late pregnancy

8. Tommy’s – How much water should I drink in pregnancy?

9. The Women’s – Active pregnancy