top of page
Search

Summer Pregnancy in Barcelona: How to Thrive (Not Just Survive) the Heat as an Expat Mum


Pregnancy is such a transformational journey — beautiful, emotional, empowering. But let’s be honest — being pregnant in the sweltering summer heat of Barcelona isn’t always easy. Add to that the reality of being an expat, away from your familiar support systems, trying to navigate new cultural norms and perhaps even a different language, and it’s completely normal to feel a little overwhelmed.


I see you, and I’ve been there.


As a doula, lactation consultant, and gentle sleep coach who supports expat families in Barcelona, and as a mother who once experienced pregnancy far from home, I know how important it is to feel held, seen, and supported through every season of your motherhood journey. This blog is here to be your companion through the Barcelona summer, offering not only practical tips but also emotional reassurance and a gentle reminder: you are doing an incredible job.

Let’s explore how to make your summer pregnancy in Barcelona a time of calm, connection, and self-care.



1. Understand the Impact of Heat on Pregnancy


Barcelona summers are famously sunny and vibrant, but they can also be challenging for pregnant bodies. Temperatures frequently rise above 30°C, and the combination of heat and humidity can quickly lead to exhaustion, dehydration, and even heat-related illness if we’re not careful.


Pregnant women are naturally more sensitive to heat. Your body is already working hard to grow and nourish your baby, increasing your blood volume and making your heart beat faster. Add high temperatures to the mix and your body may struggle to regulate its temperature as efficiently.


Some common pregnancy symptoms may be exacerbated in the heat, including:


  • Swelling (especially in the hands, feet, and ankles)

  • Fatigue

  • Dizziness or light-headedness

  • Dehydration

  • Braxton Hicks contractions


So, let’s explore what you can do to care for your body and soul during these warm months.



2. Hydration is Essential (But It’s Not Just About Water)


One of the simplest yet most vital things you can do for yourself during a summer pregnancy is to stay well hydrated. The body’s need for water increases during pregnancy, and even more so when temperatures rise.


How much should you drink? Aim for at least 2 litres of fluids daily, more if you’re sweating a lot or spending time outdoors. Water should be your main go-to, but don’t hesitate to add variety.


Hydration tips:


  • Always carry a reusable water bottle when you go out, especially if you're using public transport or walking through the city.

  • Add lemon, mint, cucumber, or fruit slices to your water for a refreshing twist.

  • Include hydrating foods like watermelon, cucumber, strawberries, peaches, and courgettes.

  • Coconut water can be a gentle way to replenish electrolytes naturally, but check the sugar content and consume in moderation.

  • Avoid too much caffeine or sugary fizzy drinks as they can contribute to dehydration.


If you’re experiencing swelling, drinking more water (not less!) can actually help your body flush out retained fluids more efficiently.



3. Time Your Day with the Sun in Mind


Barcelona is glorious in summer, but the midday sun can be brutal. Adjusting your daily rhythm can make a huge difference in how you feel physically and emotionally.


Try to:


  • Plan outdoor errands, walks, or social plans for the early morning or after 6pm.

  • Avoid being outside between 12pm and 4pm, when the sun is at its peak.

  • Take siestas or periods of quiet rest indoors, your body is doing a big job and needs more breaks.


Whether you’re a first-time mum or you’re juggling pregnancy with a toddler or older child, give yourself full permission to slow down and conserve your energy.



4. Dress for the Weather (and Your Wellbeing)


What you wear can have a surprising effect on your comfort levels. Summer pregnancy is the perfect excuse to embrace loose, flowy, and breathable clothing.


Opt for:


  • Natural fibres like cotton, bamboo, or linen: they wick away moisture and allow air to circulate.

  • Light colours to reflect the sun.

  • Comfortable sandals or supportive flats, your feet may swell, so choose something adjustable.

  • A good sunhat and sunglasses when you’re outdoors, the sun here is strong, and your eyes and skin need protection.

  • A lightweight scarf or shawl can be helpful to protect your shoulders or chest if you’re sitting in direct sunlight.


And remember, feeling comfortable in your skin is also part of feeling good emotionally. Choose clothes that make you feel like you.



5. Create a Cooling Ritual


Having a few go-to tricks up your sleeve to cool down quickly can help you feel more in control when temperatures rise.


Try this gentle cooling ritual:


  • Keep a cooling face mist in your bag or fridge (rosewater is lovely and calming).

  • Place a cold compress on the back of your neck or wrists.

  • Put a bowl of cold water with lemon slices and a drop of lavender oil under your desk or on your balcony to refresh your senses.

  • Freeze aloe vera gel or cucumber slices for a soothing skin treatment in the evenings.


You could also make it a self-care moment by adding a guided meditation, soothing music, or mindful breathing.



6. Nourish Yourself with Seasonal Goodness


Barcelona’s summer markets are bursting with vibrant, seasonal produce, a true gift for nourishing your pregnant body.


Gentle nutrition tips:

  • Eat small, frequent meals to avoid feeling sluggish or bloated.

  • Focus on light, nutrient-rich foods like grilled vegetables, fresh salads, whole grains, and lean proteins.

  • Incorporate iron-rich foods (especially if you’ve been feeling low on energy), like lentils, spinach, and dried apricots: pair them with vitamin C-rich foods like tomatoes or oranges to boost absorption.

  • Listen to your body’s cues and eat what feels comforting and sustaining.



7. Sleep in the Heat (It Can Be Done!)


Getting a good night’s sleep can be tricky in the summer, especially during the later stages of pregnancy. With the extra heat and the general discomfort that can come from carrying a growing baby, many mums-to-be find themselves tossing and turning at night.


Sleep tips for hot nights:


  • Use a fan to keep the air circulating. If air conditioning isn’t an option, try placing a bowl of ice in front of the fan.

  • Keep bedroom blinds closed during the day to block the heat.

  • Take a cool (but not cold) shower before bed to lower your body temperature.

  • Use a light cotton sheet instead of a duvet, and sleep in breathable nightwear, or nothing at all!

  • Try sleeping with a pregnancy pillow or rolled-up towel between your legs to ease back or pelvic discomfort.


And if sleep is still elusive — rest is still valuable. A short nap or quiet relaxation during the day can help replenish your energy.



8. Emotional Wellbeing: You Deserve Gentleness Too


Living abroad can sometimes make pregnancy feel more isolating. Without family nearby, it’s easy to feel a little out of place, especially when you're navigating antenatal care in a new language or dealing with cultural differences around birth and motherhood.


Please know this: you are not alone. Your emotions are valid. And it’s okay to ask for help.

Emotional support tips:


  • Create a gentle morning routine that includes journalling, stretching, or a few moments of stillness.

  • Stay connected to loved ones back home with regular video calls.

  • Join local or online pregnancy groups, connection is powerful.

  • Work with a professional who truly understands the expat experience (this is where I come in, I offer personalised, holistic support in English for every stage of your parenting journey).


Sometimes, even one conversation with someone who gets it can shift everything.



9. Prepare for Birth & Baby with Confidence and Support



Summer can also be a beautiful time to pause and prepare for the next phase of your journey, welcoming your baby. Whether you’re planning to give birth in a public hospital, a private clinic, or at home, now is the time to educate yourself, reflect on your birth preferences, and build your support circle.


Consider:


  • Learning about your birth rights and local maternity practices, understanding how things work in Spain can bring peace of mind.

  • Building a postpartum plan, it’s just as important as your birth plan.

  • Hiring a doula for emotional and practical support, even if your birth is still months away, having someone you trust can help you feel more grounded and empowered.

    Here you can see the doula services I offer.

Taking a prenatal class that fits your values and is offered in your language, like my Birth & Baby Antenatal Workshop designed for expat families in Barcelona.



10. Celebrate Your Strength


Finally, I want to remind you of something simple, but powerful: you are doing something extraordinary.


To carry life within you while navigating the complexity of living abroad, managing the heat, and adjusting to a new rhythm, that is no small thing. You are resourceful. You are resilient. And you are not alone.



You Don’t Have to Walk This Path Alone


If you are an expat family in Barcelona and you’re feeling the need for reassurance, guidance, or a trusted companion on your pregnancy journey, I would be honoured to support you.

As a certified doula, lactation consultant, and gentle sleep coach, I offer:


  • One-to-one antenatal consultations in English

  • Postpartum planning support

  • Breastfeeding preparation and troubleshooting

  • Sleep coaching for newborns and beyond

  • Ongoing support tailored to your unique needs as an expat family in Spain


Whether you're pregnant with your first baby or your third, I’m here to walk beside you, with calm, care, and compassion.


I’d be honoured to walk this path with you.


With love,


Anna, Founder of MyMamaDreams 

Doula | Lactation Consultant | Gentle Sleep Coach



 
 
bottom of page