The Ultimate Guide to Hiking Safely When Pregnant

Are you currently pregnant and looking for advice on hiking safely while you’re expecting? Then this article is definitely for you!

Discover all the tips and tricks to enjoy a safe and fulfilling hiking experience during pregnancy. From choosing the right gear to managing your energy levels, this guide will ensure you and your baby stay healthy while exploring the great outdoors.

If you’re pregnant right now I am sure you’ve encountered a couple of overly worried people by now. They still believe that a pregnant woman is made of glass and shouldn’t engage in too much activity.

Well, during my own pregnancy I was pretty determined to dust off that old cliché and prove everybody wrong.

Cause not only were people saying I should rest a lot more but also that our way of traveling would look completely different from now on.

Well, I can happily say that not much has changed besides even more frequent bathroom breaks! The most important part is that you have to listen to your body. If you feel strong enough to tackle a certain hike then go for it! If you feel that you’re body needs a day of rest, listen to it.

Below you’ll find all of my tips for safely hiking when pregnant!

The Ultimate Guide to Embracing the Joy of Hiking During Pregnancy

Are you an adventurous mom-to-be who can’t resist the call of the great outdoors?

While pregnancy may bring about a new set of considerations, it doesn’t mean you have to give up on your love for hiking. In fact, with the right knowledge and precautions, you can embark on safe and fulfilling hiking adventures during this special time in your life.

In this ultimate guide, I’ll equip you with all the essential tips and tricks to enjoy the wonders of nature while keeping both you and your baby healthy.

From choosing the perfect gear to managing your energy levels, I’ll cover everything you need to know to hike safely when pregnant. So, lace up your boots, take a deep breath of fresh air, and let’s get started on this incredible journey together.

Assessing Your Fitness Level and Consulting Your Doctor

As you prepare for your hiking adventures during pregnancy, it’s important to assess your fitness level and consult with your doctor. Every woman’s pregnancy is different, and it’s crucial to understand how your body is handling the changes before you hit the trails.

Assessing your fitness level is an important step in determining what types of hikes are suitable for you during pregnancy. Consider your overall health and fitness prior to pregnancy, as well as any specific prenatal exercise routines you may have been following. If you were already an avid hiker before becoming pregnant, you may find that you can continue with your regular hiking routine, making adjustments as needed. However, if you were less active or new to hiking, it’s important to start slowly and gradually increase your activity level.

Before embarking on any hiking trips, it’s essential to consult with your doctor. They will be able to provide personalized guidance based on your medical history and current pregnancy. Your doctor can assess any potential risks or concerns and provide tailored recommendations for hiking during pregnancy. They may also offer specific advice based on the gestational age of your pregnancy, as certain activities may be more suitable at different stages.

During your consultation, be prepared to discuss any existing medical conditions, such as hypertension or gestational diabetes, as well as any previous complications with pregnancy. Your doctor will take these factors into account when determining what level of physical activity is appropriate for you.

Remember, hiking can be a fantastic way to stay active and enjoy the beauty of nature during pregnancy, but it’s crucial to prioritize your safety and the well-being of your baby. By assessing your fitness level and consulting with your doctor, you’ll have the peace of mind and confidence to embark on your hiking adventures with a clear understanding of what’s best for you and your baby.

Choosing the Right Hiking Gear and Clothing

In addition to consulting with your healthcare provider and assessing your fitness level, it’s essential to choose the right hiking gear and clothing for a safe and comfortable experience while pregnant. The right equipment can make a significant difference in your overall comfort, support, and mobility on the trails.

When it comes to footwear, opt for hiking boots or shoes that provide excellent traction, stability, and support. Look for options with sturdy ankle support to help prevent injuries. It’s also crucial to ensure that your shoes fit properly and have enough room for your feet, which may have slightly swollen during pregnancy.

Being on your feet the entire day may cause your feet to swell. Make sure that you drink plenty of water and put your feet up when you’re back home. A cold foot bath can also do wonders to help the swelling go down.

TIP 💡 – I brought several socks with me from different thickness. That way I would always be comfortable when hiking while pregnant.

Investing in a high-quality backpack is another important consideration. Look for one that is lightweight and has adjustable straps for a comfortable fit. A backpack with multiple compartments will allow you to organize your essentials and distribute the weight evenly. Remember to pack essentials like water, snacks, and a fully charged cell phone.

I especially loved using this HydraPak Hydration Pack Contour 3L. I could just stow it away in my backpack and had access to 3L of water the entire time while hiking.

As for clothing, choose lightweight and breathable materials that will keep you cool and dry during your hikes. Opt for moisture-wicking fabrics that will help regulate your body temperature and prevent excessive sweating. Avoid tight or restrictive clothing and opt for loose-fitting options that provide freedom of movement.

Don’t forget about sun protection. As you may be more sensitive to the sun during pregnancy, make sure to wear a wide-brimmed hat and apply sunscreen with a high SPF to protect your skin from harmful UV rays. Sunglasses are also essential to shield your eyes from the sun’s glare.

Considering the changing weather conditions, it’s wise to dress in layers. This will allow you to adjust your clothing to stay comfortable as temperatures fluctuate throughout your hike. Bring along a lightweight rain jacket or windbreaker to protect yourself from unexpected weather changes.

But my most prized possession while hiking? Without a doubt my hiking poles! I would have never been able to complete any of the tougher hikes in Switzerland at 32 weeks pregnant without my hiking poles. They provide extra balance and support and add extra safety to your hiking adventures.

Planning Your Hiking Routes While Pregnant

When it comes to choosing your hiking routes, it’s important to consider your current physical condition and any limitations that may come with being pregnant.

Opt for trails that are suitable for your fitness level and steer clear of difficult or strenuous terrains that could put unnecessary strain on your body.

Be prepared to pee, like a lot!

In addition to selecting trails that match your capability, it’s also wise to look for routes that are located close to facilities. As a pregnant hiker, you may find yourself needing more frequent bathroom breaks or additional rest stops. Having access to nearby facilities such as restrooms, picnic areas, or even emergency services can provide you with peace of mind and ensure a more comfortable journey.

 But it never hurts to pack some TP in your backpack just in case nature calls at an inopportune location.

Watch out for altitudes

Another very important factor when selecting hiking trails is to be aware of the altitudes where you will be hiking.The higher the altitude, the less oxygen there will be present for both you and your baby. And if you’re pregnant when you’re reading this you already know that your lung capacity has reduced a ton due to your lungs being squished by your little one ;).

Choose hikes with even terrain

Pregnancy can affect your balance and stability, so be mindful of your footing and choose trails with even terrain whenever possible. It’s also a good idea to use trekking poles for added stability and support, especially during more challenging hikes.

First and foremost, it’s crucial to always be prepared before you embark on any hiking trail. Familiarize yourself with the trail you plan to hike, including its difficulty level, distance, and elevation gain.

Remember, the goal is to have a safe and enjoyable hiking experience during your pregnancy. By carefully selecting the best routes for your abilities and proximity to facilities, you can minimize any potential risks and focus on embracing the beauty of the outdoors.

Managing Your Energy Levels and Hydration when hiking while pregnant

Now that you’ve mastered the art of planning your hiking routes, let’s explore how you can manage your energy levels and stay hydrated while on the trails. As a pregnant hiker, it’s important to listen to your body and take the necessary steps to maintain your stamina and hydration throughout your hike. By incorporating a few key practices into your hiking routine, you can ensure a safe and enjoyable experience for both you and your baby.

One of the most critical factors in managing your energy levels during pregnancy is pacing yourself. While it’s tempting to push yourself to keep up with your pre-pregnancy hiking pace, it’s essential to be mindful of your increased physical demands. Take breaks as needed, even if it means slowing down your pace or shortening the distance of your hike. Remember, the goal is to have a safe and enjoyable experience, not to set any records. By adjusting your expectations and allowing for breaks, you can better manage your energy levels and prevent exhaustion.

In addition to pacing yourself, staying hydrated is paramount for a pregnant hiker. Dehydration can have serious consequences for both you and your baby, so it’s crucial to drink plenty of water before, during, and after your hike. Carry a water bottle or hydration pack and take regular sips, even if you don’t feel particularly thirsty. It’s also helpful to pack snacks rich in water content, such as fresh fruits or vegetables, to supplement your hydration.

Hiking snack ideas – Bananas, apple, Trail mix, Granola bars, Energy bars, Peanut butter, Dark chocolate.

Yes, it matters a lot how far along you are during your pregnancy

I traveled a lot during my pregnancy, like a lot, a lot! I first went on. a city trip to Marrakech, then. a road trip around Oman, an adventurous camping trip through Utah and Arizona and then last, but certainly not least our babymoon to Switzerland.

But let’s focus on the two most active trips during my pregnancy.

When we traveled to the USA I was 5 months pregnant and besides being a little bit extra tired I barely even noticed that there was a baby in my belly. I could still run up a hill and plan a lot of activities in a single day.

Our babymoon to Switzerland was something else. By then I was 30 weeks pregnant and our baby boy was literally kicking and turning along the way. I could feel every single toss and turn and especially every push against my bladder. And if baby is pushing you have to go, even if you’ve just been. So I pretty much carried a role of TP in my backpack and more than once disappeared behind some bushes during our hikes.

Remember to Leave no Trace. Just because toilet paper or wipes are labeled as “biodegradable” does not mean that they won’t sit there for months or maybe even years for all to see. If you take something onto the trails, it should be taken out with you.

TIP 💡 – Take a ZIP-lock bag with you so you can store your used TP away in your backpack.

Your heart rate versus talking test

In the past, it was recommended that pregnant women keep their heart rate below 140 beats per minute, but those strict guidelines have since been eliminated. Experts now say you don’t need to stick to any specific heart rate limits while exercising during pregnancy.

Instead of focusing on the number on a heart rate monitor, know the signs you should look for in your own body. 

As a mom-to-be, you should never exercise so vigorously that you’re out of breath or can’t finish a sentence.

So during your hike, keep on talking with your partner or hiking buddy. If you notice that talking starts to get more and more difficult you should go a little slower, take a break and drink some more water.

Pushing yourself too hard can raise your body temperature, which can lead to birth defects. It can also lead to dehydration, which could put you at risk for preterm labor. If you’re extremely thirsty, fatigued, have a headache, are dizzy or lightheaded, or have dark-colored pee, chances are you’re dehydrated.

Remember that pregnant women typically need between 8 and 12 glasses of water per day (as well as adequate electrolytes) and even more if you’re exercising. 

Recognizing Warning Signs and Knowing When to Stop

1. One of the first signs to look out for is excessive fatigue. While it’s natural to feel tired during pregnancy, if you find yourself becoming overwhelmingly exhausted during your hike or if you experience sudden and extreme fatigue, it may be a sign that your body needs a break. Listen to your body and don’t hesitate to take a rest if needed.
2. Another warning sign to be mindful of is dizziness or lightheadedness. Pregnant women may experience changes in blood pressure that can lead to feelings of dizziness or faintness. If you start feeling lightheaded or notice any changes in your vision or balance, it’s crucial to stop hiking and find a safe spot to sit or lie down until the symptoms subside.
3. Pay attention to any unusual or persistent pain as well. While some discomfort is to be expected during pregnancy, sharp or intense pain that persists may indicate a more serious issue. Back pain, for example, is common during pregnancy, but if you feel a sudden and severe pain in your abdomen or pelvis, it’s best to stop hiking and seek medical attention to ensure the well-being of both you and your baby.
4. Additionally, keep an eye out for any changes in your baby’s movement. As you hike, take note of your baby’s usual activity level and patterns. If you notice a sudden decrease in movement or if your baby’s movements become significantly different, it could be a warning sign that something is amiss. Trust your instincts and consult with your healthcare provider if you have any concerns.

Don’t hike alone when you’re pregnant

While hiking can be a moment to reconnect with yourself and to wander off in your own thoughts. It’s best and the safest practice to not go hiking alone when you’re pregnant.

And there are several reasons for this actually:

1. Anything can happen at any time. You could twist your ankle or make a nasty fall. When pregnant you’re not just responsible for your own safety but also for that of your unborn baby. So having someone with you so they can act quickly is the best and safest practice.
2. If you’re hiking alone you’ll have to carry everything yourself. If you’re hiking with your partner or a hiking buddy you can share the load. For instance when we were in Switzerland the only thing that was actually in my backpack was my HydraPak Hydration Pack Contour 3L and some snacks. Christof was pretty much carrying everything else so it was a lot less strenuous for me to reach the top.
3. You can do the talking test that I mentioned before. Instead of frantically checking your heart rate all the time, simply talk to your partner. At the point you can’t have a decent conversation anymore and you find yourself having to take very deep breaths it’s time to rest!

Hiking while pregnant is good for you!

To conclude, hiking while pregnant is good for you! At least it was for me and my self-confidence, physical and mental health. Especially since this pregnancy wasn’t planned at all.

In the beginning I felt like 4 walls were coming at me. And apparently, once you’re pregnant, everyone seems to have an opinion on what you should and shouldn’t do. But being outside helps reduce stress and anxiety and increase creativity and clear your mind.

I’ve said it before and I will say it again: “Listen to your own body!”

If you want to go hiking during your pregnancy, just go for it!

So lace up your boots, pack your water bottle, and set off on this incredible journey. As legendary mountaineer Edmund Hillary once said, “It is not the mountain we conquer, but ourselves.” Embrace the challenge, and let the trails lead you to new heights, both physically and mentally. Happy hiking!

Have you been hiking while pregnant? Let me know in the comments. I would love to read about your experience and your tips!

Charlotte

Charlotte Lint is the founder of Charlies Wanderings.
Charlotte has traveled all over the world and is based in Belgium where she also owns her very own dental practice.
She is an expert on writing efficient travel guides and finding unique places to stay.
Every month she helps over 134.000 people discover the most beautiful places in the world through her detailed travel guides.