Essential Self Care Sunday Tips for Expectant Parents: Sun Protection & Summer Prep

Published on: 31/05/2024

As expectant parents, balancing the excitement of pregnancy with the demands of daily life can be challenging. Self-care becomes even more critical during this period, especially as the summer holiday approaches. Prioritising your well-being helps ensure a healthy, enjoyable pregnancy. This guide provides essential self-care tips focusing on sun protection and preparing for the summer holidays break.

Sun Protection for Expectant Parents

Taking care of your skin is crucial during pregnancy, as your skin can become more sensitive to the sun.


Use a broad-spectrum sunscreen with at least SPF 30. Opt for mineral-based sunscreens containing zinc oxide or titanium dioxide, which are safer for pregnant women. These ingredients provide a physical barrier against harmful UV rays without absorbing into the skin.


Protective Clothing

Wear wide-brimmed hats, UV-blocking sunglasses, and lightweight, long-sleeved clothing to protect your skin. Choose fabrics with a tight weave to block more UV rays. Clothing with built-in UPF (Ultraviolet Protection Factor) is also an excellent option.


Avoid Peak Sun Hours

Try to stay indoors or in the shade between 10 AM and 4 PM, when the sun’s rays are strongest. If you need to be outside, seek shade under trees, umbrellas, or canopies to minimise direct sun exposure.



Staying hydrated is vital for both you and your baby.

Drink Water

Aim to drink at least 8-10 glasses of water a day. Carry a water bottle with you to ensure you stay hydrated throughout the day. Proper hydration helps maintain amniotic fluid levels, aids digestion, and reduces the risk of urinary tract infections.

Hydrating Foods

Include fruits and vegetables with high water content in your diet, such as watermelon, cucumbers, and strawberries. These foods not only help with hydration but also provide essential vitamins and minerals.

Physical Activity

Maintaining an active lifestyle during pregnancy can boost your mood and overall health.

Gentle Exercise

Engage in low-impact exercises like walking, swimming, or prenatal yoga. These activities help improve circulation, reduce swelling, and increase muscle tone without putting undue strain on your body. Always consult with your healthcare provider before starting any new exercise routine.

Family Activities

Plan gentle, family-friendly activities that involve light physical movement, such as a walk in the park or a picnic. These activities provide opportunities for bonding while keeping you active.


Mental Well-being

Taking care of your mental health is just as important as your physical health.


Dedicate time to relax and unwind. Try reading, meditating, or taking a warm bath. These activities can help reduce stress and promote a sense of calm.


Engage in activities you enjoy, whether it’s gardening, painting, or cooking a new recipe. Pursuing hobbies can provide a creative outlet and help you stay mentally engaged and fulfilled.

Quality Time

Spend quality time with loved ones, enjoying each other’s company and making memories. Whether it’s a family game night or a casual dinner, these moments can strengthen your emotional support network.


Preparing for the summer holidays

Use this time to get ready for the upcoming summer holidays break.

Plan Activities

Create a list of fun and relaxing activities for yourself and your family. Consider local attractions, gentle outdoor activities, or crafting projects at home. Planning ahead can help you make the most of your time off and ensure everyone has a good time.


Get the household organised. This could be a great time for a spring clean or to declutter your space. An organised environment can reduce stress and make your home more comfortable and welcoming.


Prepping for Baby

Use this time to prepare for your baby’s arrival. This could include setting up the nursery, packing your hospital bag, or attending prenatal classes. Being prepared can ease anxiety and help you feel more confident about the upcoming changes.

Healthy Eating

Focus on nutritious meals to keep your energy levels up.

Meal Prep

Plan and prepare meals ahead of time to reduce stress during the week. Meal prepping can ensure you have healthy options available and save you time and energy.

Balanced Diet

Ensure your diet includes a variety of fruits, vegetables, whole grains, and lean proteins. These foods provide essential nutrients for both you and your baby. Consult with your healthcare provider for personalised dietary advice, particularly if you have specific nutritional needs or restrictions.



Ensure you are getting enough rest.

Consistent Routine

Try to maintain a regular sleep schedule. Going to bed and waking up at the same time each day can help regulate your body’s internal clock.

Comfortable Environment

Create a calm and comfortable sleeping environment to improve sleep quality. Use pillows to support your body as your pregnancy progresses, and consider blackout curtains to keep your room dark and cool.

Consult Your Healthcare Provider

Regular check-ins with your healthcare provider are essential for monitoring your health and your baby’s development. These appointments provide an opportunity to address any concerns and receive professional advice tailored to your pregnancy.

By focusing on these self-care tips, you can make the most of your time leading up to the summer holidays. Stay safe, take care of yourself, and enjoy this special period of your pregnancy. Prioritising your well-being helps ensure a healthy, happy pregnancy and prepares you for the exciting changes ahead.





What SPF level should pregnant women use for sun protection?

Pregnant women should use a broad-spectrum sunscreen with at least SPF 30. Mineral-based sunscreens containing zinc oxide or titanium dioxide are recommended for their safety.


How much water should expectant parents drink daily?

Expectant parents should aim to drink at least 8-10 glasses of water daily to stay hydrated and support their overall health.


What types of exercises are safe during pregnancy?

Gentle, low-impact exercises like walking, swimming, and prenatal yoga are generally safe during pregnancy. Always consult with your healthcare provider before starting any new exercise routine.


How can pregnant women ensure they get enough rest?

Maintaining a regular sleep schedule and creating a comfortable sleeping environment can help pregnant women get enough rest. Using pillows for support and keeping the bedroom cool and dark can also improve sleep quality.


What are some good hydrating foods for expectant parents?

Fruits and vegetables with high water content, such as watermelon, cucumbers, and strawberries, are excellent hydrating foods for expectant parents.


How can expectant parents prepare for the summer holidays break?

Expectant parents can prepare for the summer holidays break by planning fun and relaxing activities, organising their home, and prepping for the baby’s arrival. This can include setting up the nursery and attending prenatal classes.