Summer vacations hit a little different when you’re growing a tiny human. Yes, you deserve this break—but you also deserve to feel good while you’re on it. And sometimes, let’s be honest, the trip isn’t even for you. Maybe it’s for your older kids, your partner’s family, or a tradition you’re trying to keep going. You’re showing up because you care—but that doesn’t mean you should put your own needs on the back burner.
Most advice stops at “drink water and rest,” but let’s go deeper with some unexpected, genuinely helpful tips that focus on real self-care.
These are the things no one tells you—but I will. 💛
You might think cooling towels are just for marathon runners—but trust me, they’re gold for expectant moms. Drape one around your neck, chest, or forehead to keep your body temp down, especially if you're in your third trimester and feeling like a walking furnace.
Bonus use: A cool towel can also ease waves of nausea that come with heat.
Not all sunscreens are created equal—and not all are pregnancy-friendly. Skip anything with oxybenzone and reach for mineral-based sunscreens that list zinc oxide or titanium dioxide as active ingredients. These sit on top of your skin and block rays instead of being absorbed.
Your skin is more prone to sun sensitivity and melasma (those dark patches that pop up during pregnancy). Even with sunscreen, take extra care—wear a wide-brimmed hat, oversized sunglasses, and lightweight cover-ups when you're out in full sun.
Don’t just grab a random protein bar. Think strategically:
You’re drinking water—awesome. But your body also needs electrolytes like sodium, potassium, magnesium, and calcium to actually absorb that hydration—especially in the heat, or if you’re dealing with nausea or swelling.
Electrolyte powders can be a great boost during pregnancy. Most are safe, but here’s what to keep in mind:
✅ Look for clean, simple powders with basic electrolytes
✅ Low-sugar or no-sugar options are a plus
⚠️ Avoid powders with caffeine or herbs that aren’t pregnancy-safe—always check the label or ask your provider if you're unsure
Vacation is made for treats—popsicles, seafood, that dreamy cheese board on the patio. During pregnancy, though, it helps to keep a few food safety notes in mind since certain foods carry a higher chance of bacteria exposure, especially in outdoor or travel settings.
One of the bacteria we aim to avoid in pregnancy is Listeria, which can be found in some ready-to-eat cold foods and unpasteurized products. It’s uncommon, but because pregnancy lowers immune defenses, it’s worth being mindful.
❌ Skip unpasteurized cheeses (like brie, queso fresco, camembert—unless clearly labeled pasteurized)
🧊 Avoid cold deli meats, smoked fish, or pâté unless they’ve been heated until steaming
🥗 Be mindful of salads from deli cases or buffets—opt for freshly made or packaged instead
🍹 Choose juices and smoothies made from washed produce or pasteurized sources
🦐 Stick with fully cooked seafood—pass on ceviche, sushi, or raw oysters for now
If you feel off after eating something unfamiliar—nausea, fatigue, or stomach upset—check in with your provider to rule things out and feel better fast.
Just because you're skipping the cocktails doesn’t mean you have to miss out on the fun. Mocktails are a great way to enjoy the moment, stay social, and treat yourself to something special. That fruity spritzer or cucumber mint cooler? Go for it!
But here’s the part no one talks about: not all “natural” ingredients are pregnancy-safe—especially in fancy mocktails, herbal teas, or drink mixes. Watch for herbs that are not pregnancy safe, and ask about ingredients in house-made drinks—especially if they’re labeled “detox,” “digestive,” or “relaxing.”
Pregnancy changes everything, including which pressure points and body positions are safe. Always make sure your massage therapist is certified in prenatal massage. They’ll know what to avoid and how to help you feel safe, supported, and truly relaxed.
Sleep is already tough during pregnancy, and a new bed or noisy hotel won’t help. So ask yourself: What’s the one thing that makes sleep easier at home?
Is it your:
Bring it. Prioritize it. It might take up suitcase space—but getting rest is everything. Vacation is no fun if you’re running on a tired, swollen fuse.
If you’re hitting the beach or the road with older kiddos in tow, you’re not just growing a human—you’re already raising one (or a few). And while that’s beautiful, it’s also…a lot.
Here’s the truth:
You’re going to need more help.
You’re going to need more rest.
And that’s not weakness—it’s wisdom.
💡Tips for balancing the belly + the busy:
And most importantly: don’t guilt yourself for needing space. You are still a loving, present parent when you step away to rest. Modeling self-care? That’s a gift to your kids, too.
Here’s your permission slip: You don’t have to do all the things. Schedule one daily “reset” moment—10 to 20 minutes to stretch, breathe, journal, or just lie down with your hand on your belly.
I call it “listening to the baby,” but really, it’s listening to you. Let your nervous system decompress. This is rest that restores.
You might laugh a little louder. Cry more often. Feel overwhelmed one minute and deeply peaceful the next. That’s okay. Vacation while pregnant is emotional—because you’re transforming.
If you have other children with you, those feelings may feel even more layered. You’re caring for them, showing up for their joy, while also carrying the weight (literally and emotionally) of growing another life. That’s big. And it’s worth honoring.
Make space for the feelings. Let your partner in. Take photos. Write down one thing a day you noticed about yourself, your baby, or your family in this moment. You’re in it—and it’s beautiful.
