Hiking While Pregnant – 10 Tips I’ve Learned Along the Way

First and foremost, every single pregnancy is different and this isn’t medical advice, these are just tips for making hiking while pregnant easier. Always talk with your doctor about questions of exercise limitations and/or other health risks during pregnancy. I’ve been fortunate to have healthy pregnancies that allowed me to hike after consulting with my personal doctor.

Now, on to the fun stuff. As avid hikers, I was worried that once I was pregnant enough to start showing that my hikes would be over for at least 5 months or so. Luckily, I discovered that I was able to hike through my 8th month! And I know of many who have hiked even longer! Now that I’m pregnant again, and still hiking, I have found myself revisiting the idea of this post again and again. So, I finally decided to put pen to paper… well, fingers to keyboard, and put this post together.

Talk with Your Doctor

Just in case you skimmed the intro, this is very important. Your doctor knows your case, your history and what is best for you! Always consult with them about any exercise routine, hiking included.

Devil’s Garden Trail in Arches National Park, Utah – 20 Weeks Pregnant

Truly Research Your Hikes

I’m almost always a decent researcher of hikes because it’s important to know the distance and difficulty before setting out so you know what you need and expect. However, when hiking while pregnant, I also like to look up more detailed information, like if there are any rock scrambles, large obstacles or very narrow ledges. Another thing I look out for is whether or not a trail has any places with shade, especially if it’s warm or even hot out. A great resource for this is AllTrails because they offer detailed descriptions of just about any hike you can imagine and people post about their experiences which allows you to see some of the most recent updates.

Know Your Limits

My limitations during my pregnancy changed drastically throughout each trimester. At some points, I was exhausted by simply living life (I’m looking at you first trimester) and I knew that I shouldn’t take on more than a couple of miles at one point. At other points, I knew I could go for 5+ miles with ease as long as I had the proper supplies with me and , frankly, knew that I could nap afterward. I also very quickly discovered that heat affected me much more severely. So, I adjusted my hikes to be just after sunrise or just before sunset in the hotter months of the year.
Also, don’t be afraid to know when it’s time to stop hiking. Only you know exactly how you feel!

Apparently, we only took photos of me hiking while pregnant in Utah… whoops! This is the Broken Arch Trail.

Watch the Weather

The weather always plays a factor in hiking, but when pregnant, the elements can be a total game-changer. When hiking in the summer, I found that I had to really be mindful of the temps. As I mentioned earlier, if it was going to be hot, I planned hikes in the morning or close to sunset to make the most of the best weather of the day. Also, when I’m not pregnant, a rain shower doesn’t mean I’m staying in, but if I’m hiking on potentially slick surfaces, I do not mess around with rain.

Take Plenty of Time to Rest

When we’ve taken hiking trips while I’m pregnant, we try to do hikes in the morning and in the evening. Then, around mid-day, I take my preggo-nap. Also, if I get winded on a trail, I take the time to recoup and I’m sure to drink plenty of water! Also, take your time along the trail and find nice spots to sit and rest along the way as well.

If You’re Hiking Alone Absolutely Let Someone Know Where You Are

This is truly important no matter what. Doing this can save lives. But because you’re in a more compromised situation being pregnant, a somewhat small thing can have bigger ramifications when you’re pregnant. Also, if you’re alone, think about sticking to trails where you have cell service.
While I’m typically a massive advocate for solo travel, while you’re pregnant you should probably try to stick to a buddy system, just in case you slip or go into labor or any number of other things that could happen!

Overlook in Canyonlands National Park

If Someone is Hiking with You, Don’t Be Afraid to Ask for Them to Take on Extra Burden

This is hard for me because often times I want to be superwoman and do it all. Matt has spoiled me, though, and almost always has carried water on our hikes because his camera bag always has room! However, it’s sometimes more than that. For instance, pre-second-pregnancy, I always carried Charleigh in our Deuter, but since the day we found out I was pregnant, Matt has taken on that burden. He’s kind-of a rock star. But it can sometimes be someone other than your partner. In those moments especially, it can be hard to ask for the help, but it almost always will be received better than you think.

Stay Hydrated

When you’re pregnant your body requires more water, not only to keep you going but to grow and create the little human inside you. Take this seriously and be sure to take plenty of water with you on the trails.

Pregnant + Hiking Corona Arch

Stay Fed

In addition to needing more water, your body needs extra calories to help sustain all the hard work your body is doing to literally create another life. It’s important to be putting enough energy into your body, especially when you’re burning extra calories hiking. Granola bars and fruit are my favorite easy-to-pack snacks for hikes.

Remember, You May Need New Gear

It can be tempting to not splurge on maternity clothing because it does feel like an investment for a relatively short amount of time. But it really is worth it. Investing in maternity leggings or shorts will mean you’re truly comfortable while hitting the trails. Well, clothed comfortably, I should say. Also, you may need to invest in trekking poles to help keep you balanced because that belly definitely messes with a girl’s equilibrium. If you don’t own ankle-supporting hiking boots, you might look into those too! They save you from rolling your ankle, which could save you from full-blown falling.

These Are a Few Things I Mentioned Throughout the Post, That I Personally Use or Have Used

I love being able to continue to stay active and see amazing things while pregnant. Our bodies are extraordinary and worth celebrating. Even if we can’t do everything we did before, it’s for a really beautiful reason. Luckily, though, if you are also fortunate enough to have a doctor’s stamp of approval, you can still see some amazing things even with a bun in the oven.

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