Becoming a mother is a life-changing experience that comes with its own set of beautiful and sometimes challenging moments. Throughout the nine (long) months, you overcome various physical changes, experience a wide range of emotions, and prepare for the incredible transformative event of bringing a baby into the world. One of the highly anticipated events during pregnancy is a couple’s babymoon. Naturally, Bill and I wanted to add some outdoor adventure to our babymoon itinerary. For me, this meant hitting the trails and hiking while pregnant with Baby B.
Instead of the typical relaxing getaway, we decided to plan a road trip in the Pacific Northwest when I was six months pregnant. Many people were confused about why we opted for a hiking trip for our babymoon when most people arrange a more relaxing getaway. What can I say? I like a little adventure in my life! I had never traveled or hiked during my pregnancy, so I researched and familiarized myself with best practices for a safe journey. After countless hours of internet searches, talking with my doctor, and experiencing it firsthand, I’ve put together some helpful tips for all the soon-to-be mamas who love hiking and would like to continue doing so during pregnancy.
Disclaimer: I’m not a medical professional, and all the tips and advice below are my own opinions and researched guidance. Please consult your doctor or midwife before hiking or doing any fitness-related activity while pregnant.
This post contains affiliate links, and I may earn a small commission when you click on the links at no cost to you.
Benefits of Hiking While Pregnant
Before jumping into the pregnancy hiking tips, I wanted to share some benefits of hiking and staying active while you’re pregnant. Previously, it was recommended that women limit their physical activity while pregnant. But within the past ten years, that advice has shifted dramatically. Some doctors will even recommend women begin a new fitness routine when they find out they’re pregnant. The American College of Obstetricians and Gynecologists (ACOG) notes that exercising while pregnant has the following benefits:
- Reduces back pain
- Eases constipation
- It may decrease your risk of gestational diabetes, preeclampsia, and cesarean birth
- Promotes healthy weight gain during pregnancy
- Improves your overall fitness and strengthens your heart and blood vessels
- Helps you to lose the baby weight after the baby is born
Pregnancy Hiking Tips
Pretty awesome, right? Now that we know the benefits of staying active while growing your new bundle of joy, let’s lace up our hiking boots and dive into the pregnancy hiking tips!
Check With Your Doctor First
Starting with the most important, and let’s face it, least exciting tip first. Before hitting the trails, discussing any physical exercise plans or changes with your doctor or midwife is critical. Even if you’re an experienced hiker, getting the green light before you venture out doesn’t hurt. This is especially necessary if you have a high-risk pregnancy. Once you obtain the okay from your medical professional, the tips below will help you have a more comfortable hiking experience.
Pick the Perfect Trail
Hiking while pregnant requires a little more planning on the front end of a trip. There are several variables to consider when selecting the trail you wish to embark on. First is the distance of the trail. You might not want to bite off a lengthy trek depending on how far along you are and your experience level. I recommend not surpassing the maximum distance you hiked before pregnancy as a baseline.
The next thing to consider is the altitude gain on the trail. If you struggled with altitude sickness prior to pregnancy, that will likely be amplified during your pregnancy. Higher altitude gain requires more energy, which you may have more or less of depending on how far along you are. As your belly expands, your center of gravity changes, which leads to some future mamas becoming more clumsy. If that sounds like you, be careful when selecting a trail with uneven terrain, and check out the tip below about using trekking poles.
The location of the trail is equally as important as the trail itself. Given that you’re carrying precious cargo, you’ll want to hike in an area with some sort of cell phone service in case of emergencies. I also recommend researching where the local hospital is in relation to the trailhead.
Lastly, choose the right time of day to embark on your journey. Depending on the location and time of year you’re hiking, you should avoid hiking during the heat of the day. Or conversely, avoid hiking during the early mornings or late evenings to avoid excess cold.
Pregnancy Hiking Bonus Tip: Download the hiking trail offline on the AllTrails app to ensure you don’t get lost while enjoying your time in the great outdoors.
Wear the Right Gear
Comfort is key during pregnancy, and it’s essential when hiking. You should wear appropriate gear to ensure a safe and comfortable adventure when hiking while pregnant. If you’re an avid hiker, you likely own the core pieces you need when hitting the trails: hiking boots, wool socks, non-cotton layers, fleece layers, and appropriate outerwear.
You will likely need to purchase a new pair of leggings or hiking pants to accommodate your growing belly. While I’m not a hiking pants gal myself, I tried a few pairs of pregnancy leggings that would work for hiking. This pair of Nike maternity leggings was my go-to for day-to-day wear, and they would definitely work on the trail. The pair I wore while hiking in the Pacific Northwest is the Lululemon Aligns with pockets. They’re not technically meant for hiking, but the material was stretchy yet durable, and the waistband fit comfortably over my six-month belly.
In addition to a new pair of leggings, you may want to wear a belly band to support your back. I personally didn’t use a belly band on the trail, but some women swear by this throughout their pregnancy. Another pregnancy-specific item you might want to throw in your pack is a pair of compression socks. While I don’t recommend hiking in compression socks, they would be great to throw on after a hike if your feet are swollen.
Last but not least, don’t forget to wear sunscreen on the trail!
If you need a comprehensive packing list for all your travel needs, I’ve got you covered! I created the ultimate packing list for your upcoming adventures, including carry-on essentials, toiletries, clothing, and location-specific items.
Stay Hydrated
Drinking plenty of water before, during, and after your hike is essential to avoid dehydration. One symptom that women experience throughout their entire pregnancy is thirst. This is a result of the body needing more fluids to support the baby’s development. The amount of water you’ll require for a hike will depend on the trail’s distance. Drinking about one half liter of water per hour when hiking on a moderate trail is recommended, but you may want additional water available while hiking while pregnant. I suggest drinking a Liquid IV before you embark on the hike for extra hydration.
Factor in Your Bladder
As you just learned, staying hydrated is critical when hiking while pregnant. Frequent urination is another common (and annoying) symptom while growing your tiny human. This results from hormonal changes early in pregnancy and physical changes later in pregnancy. The combination of being extra hydrated and the increased need to use the restroom is something you’ll need to factor into your hiking journey. Pick a trail with bathrooms at the trailhead or along the path if you embark on a longer hike. Pack toilet paper and hand sanitizer in your hiking pack if you need to use the bathroom during the trek. I’ve included a link to a helpful article about how to go to the bathroom while on the trail for additional information on the topic.
If you decide to hike, you should come prepared with a reusable water bottle and follow the Leave No Trace Principles.
Pack Snacks
Like any exercise, hiking burns calories, and you must fuel your body to keep your energy levels up while on the trail. This is especially important while carrying a little one since your body naturally uses more calories while growing and nourishing your baby. While you don’t need to eat for two on the trail (and in general), having additional healthy snacks on hand is helpful when hiking. My hiking snack recommendations include trail mix, fresh and/or dried fruit, granola/protein bars, hard cheese and crackers, and peanut butter pretzels.
Maintain Your Balance with Trekking Poles
Another not-so-fun physical change resulting from pregnancy is women becoming more clumsy. As your belly grows, your center of gravity begins shifting forward. The result is a woman feeling less coordinated, which can impact their experience while hiking. Trekking poles are the perfect tool to utilize when hiking while pregnant since they can help maintain balance throughout the trek. I personally started using trekking poles prior to pregnancy, and they’ve made a world of difference in my experience on the trails.
Pack Light(er)
Hiking naturally requires bringing a few key items, including water, snacks, a first-aid kit, etc. Unless you’re going on a super speedy hike and can carry a few things on your person, this leads to the necessary use of a hiking pack. When hiking while pregnant, you’ll want to ensure that you don’t wear a hiking pack that is heavier than normal. If you’re hiking with a companion, see if you can offload a few heavier items into their pack. Or utilize one pack between the two of you if possible. When selecting your pack, ensure it fits your growing body, and the straps don’t go over your bump.
Check out my Complete Hiking Packing List post that outlines the hiking ten essentials you need in your pack for a safe journey outdoors.
Bring a Hiking Buddy
Hiking with a companion is a great way to enjoy the great outdoors. It can also come in handy if you need assistance throughout the hike or split the weight of items that need to be carried with you. If you decide to go on a solo hike, be sure to inform someone in the nearby area before you venture out. Let them know what trail you’ll be on and the estimated time the hike will take, and notify them when you finish the hike safely.
Listen to Your Body
One of the top priorities during pregnancy is taking care of your body. This is especially important when hiking! Prior to hitting the trail, make sure to stretch thoroughly to ensure your muscles are loose. While on the trek, take frequent breaks to rest, hydrate, or snack as needed. Pace yourself and enjoy your time in nature. Lastly, don’t worry about your heart rate. Instead, use the talking test to gauge your physical exertion. If you can carry on a conversation while hiking, you’re good to go!
Recognize Warning Signs
Last but not least is understanding the warning signs to be aware of during any physical activity while pregnant. While it’s not fun to worry about the worst-case scenarios, it’s extra important to recognize these warning signs in case of an emergency. The main signs to look out for include excessive fatigue, feeling lightheaded or dizzy, headache, chest pain, heart palpitations, swelling of the face, hands, or feet, contractions, and an unusual change in your baby’s movements. If you begin to feel one of these warning signs, it’s likely best to turn around and contact your doctor or 911 right away.
Final Thoughts
Hiking while pregnant with your new travel buddy is an extraordinary experience. You get to unwind in nature, move your body, and take pride when you complete a trek with your precious cargo in tow. I felt an even greater sense of achievement when I reached the summits during our babymoon in the Pacific Northwest while carrying Baby B. Once you get the green light from your doctor, I hope that these pregnancy hiking tips help you continue to explore the great outdoors before your baby makes its grand entrance into the world!
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