Pregnant? Congratulations! Love hiking? Wonderful! Check out these tips for hiking while pregnant. You and your growing bump can hit the trails safely and happily!
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Physical activity during pregnancy has many benefits for mom and baby when performed safely and with the approval of your doctor. There is no need to give up your love of hiking during your pregnancy as long as you do so responsibly.
Before doing any kind of exercise or hiking while pregnant, you should discuss it with your healthcare provider. Most of the time exercise is approved and encouraged during pregnancy, especially if you worked out before pregnancy.
Being active while pregnant has many physical health benefits for mom, and can help reduce stress, boost your mood, improve sleep, and even speed up post-delivery recovery. There is also research indicating that exercising while pregnant can have many benefits for your baby as well.
The tips below will help you to feel safer and more confident about hiking while pregnant so you can get out there on the trails!
I have hiked throughout all three of my pregnancies and want to share what has helped me while encouraging other pregnant mamas to hit the trails as well!
Top Tips for Hiking While Pregnant
1. Stay Hydrated & Fueled
Staying hydrated and keeping your body fueled is important for anyone who is hiking, but even more so when you are pregnant.
Make sure to bring a water bottle and drink plenty of water before, during, and after your hike.
Just get over having to pee every 10 minutes – yes it is inconvenient, but at least you know that you are well hydrated!
Bring plenty of water on your hike. It’s a good idea to bring at least 16 ounces per mile. Bring more than you think you will need!
Make sure to turn around once you are halfway through your water supply, even if you haven’t made it to your final destination – it is better to be safe than sorry.
Your body exerts a lot of energy out on the trail, especially when you are building and carrying a baby at the same time! Bring snacks and make sure you are consuming enough nutrients to keep your body fueled.
Hiking Snack Ideas:
- Bananas
- Apple & Nut Butter
- Trail Mix
- Beef Jerky
- Tuna Packets
- Goldfish/Crackers
- Granola Bars/Energy Bars
- Peanut Butter Pretzels
- Dark Chocolate or a Candy Bar – treat yourself a little bit (Summit Snickers!)
2. Plan Out Your Hike in Advance
Pregnancy is not the best time for an unresearched, spontaneous hiking adventure. Plan out your hike. Reading reviews on AllTrails is a great way to get up-to-date trail conditions and information.
Know what the terrain will be like, and avoid a trail that might be too strenuous or pose an increased risk of falling (slippery rock scrambles, water crossings, etc.).
Be aware of high altitude. There is less oxygen at higher altitudes and it can have a significant impact on you when you are pregnant, especially if you are hiking at a higher altitude than you live at and are accustomed to.
3. Stretch & Strengthen
Make sure to stretch before and after your hike. If you are feeling tight during the hike, don’t be afraid to stop and stretch a bit mid-hike before continuing. Stretching can help prevent and alleviate pain and soreness.
Strength training can also make a HUGE difference throughout your pregnancy. I felt so much better during my second and third trimester with my third pregnancy because I incorporated strength training and deep core work throughout. I could move around easier, I gained less weight, and I had less pain and soreness.
I highly recommend H2FitCo if you want help getting started with strengthening and nutrition – it’s been life-changing for me! Hannah’s philosophy is to help busy moms fit in activity and nutrition in simple and easy ways. She has specific modifications and programs for pregnant and post-partum mamas. Can’t say enough good things about it!
Pregnancy Cramp Hack: One of my most dreaded pregnancy side effects is getting calf cramps (Charley Horses), especially during the night. This started around 20 weeks during each of my pregnancies. Stretching and drinking water help
A little trick I learned if I feel one coming on, I can quickly flex my ankle up, point my toes toward my shins, and hold it there for a few seconds. This helps prevent the Charley Horse most times! I have gotten in the habit of doing this every time I shift in the bed during the night, and it has helped eliminate most of those miserable nighttime calf cramps. Give it a try if you suffer from the same!
4. Use the Conversation Test
I normally love pushing myself on a hike but I try to slow down and take it easy when I am pregnant. One thing that helps keep me in check is the conversation test.
If you can comfortably carry on a conversation during your hike without being too worn out or out of breath, then you are likely maintaining a good pace and heart rate.
5. Wear a Belly Band for Support
I was having back pain and numbness in my legs during my second pregnancy. I decided to give a belly band a try, and it was super helpful for me! My back hurt less and I did not have any numbness when I wore the band. I used the band during my regular day-to-day activities and when hiking or working out. I have this belly band. There are many options available – do some research and decide which one, if any, would be beneficial for you.
6. Use Hiking Poles
Hiking poles can help you keep your footing and balance on uneven terrain. When you are pregnant, the extra weight you are carrying can throw off your center of gravity and increase your risk of stumbling or falling, so just be extra cautious.
Hiking poles can also help improve posture. They can relieve some of the impact on your legs and feet, which is always welcome during pregnancy!
I typically use hiking poles if I am on rocky or slippery terrain or if I am descending a steep downhill trail. I find that poles make a SIGNIFICANT difference when going downhill. Not only do they help take the stress off my knees, but also off of my pelvic floor. The poles help absorb the shock and impact and leave me feeling much less stiff and sore after the hike.
These are the hiking poles that I have. They are affordable and have worked great. When disassembled, they can fit into carry-on luggage or a tall backpack.
7. Don’t Forget Sunscreen
Your skin tends to be more sensitive than usual during pregnancy. Keep your skin protected and youthful by wearing sunscreen.
We prefer to use mineral sunscreen for the whole family because it is safer/less toxic than other options and is better for the environment. Our favorite is Sun Bum Mineral Sunscreen Lotion, but there are many wonderful mineral sunscreen options out there.
8. Be Prepared to Pee
Pregnancy + staying well hydrated = having to pee often. Sometimes the urge to pee can hit you out of nowhere as your little sweetie is shifting and pushing against your bladder.
Unless you’re hiking on a trail with bathrooms available along the way, be prepared to pee in the good old outdoors.
Find a nice, secluded spot away from the trail. I find it easiest to lean against a slanted rock or cliffside so that I don’t have to squat down as much. Just make sure to keep your legs wide enough so that you don’t pee on your shoes. 🙃
I usually just use the shake-and-go method once I am done going but plan to bring some toilet paper or wipes if you’d prefer that. Just make sure to bring a ziplock bag with you to pack out what you used and throw it away when you get back to civilization!
9. Hike With a Buddy & Bring a Cell Phone
These are great tips for anyone who is hiking. There are always unknowns when you are out in the wilderness.
Wild animals, unexpected injuries, going into labor – you just never know! It is always best to be prepared and have a way to get help if needed.
10. Wear Shoes With Good Traction
I think this is important for anyone who is hiking, but even more so when you are pregnant. I am more clumsy and off-balance when pregnant, so it is reassuring to hike with shoes that have good traction.
Good hiking shoes or boots protect your feet and help prevent slips or falls on wet ground or loose rocks. I have hiked with friends in tennis shoes before, and they were slipping and sliding while those of us in hiking shoes were perfectly fine.
There are many great hiking shoes/boots to choose from. I have this pair of Columbia Hiking Shoes and this pair of Columbia Hiking Boots. Both are waterproof, comfortable, and have excellent traction. I always wear thick socks with them for blister protection and extra comfort.
11. Invest in a Few Maternity Staples
I feel so much more comfortable when I am wearing maternity clothes, particularly high-waisted bottoms that fit well and keep my growing belly held in.
You don’t need a whole new wardrobe, but a comfortable pair of leggings/shorts and a few shirts/tanks could come in handy and help you to feel good when hiking or working out.
12. Take It Easy
I have hiked the Grand Canyon Rim-to-Rim, Angels Landing in Zion, numerous water hikes, and a 14er in Colorado. None of these are hikes that I would ever attempt while pregnant. Those hikes all either involved risk or pushed my body to its limits, neither of which I want to do while pregnant.
Now is not the time to push yourself or try to achieve something physical that you have never done before. You will have plenty of time to do those things in the future, but while you are pregnant – take it easy.
Slow down, stick to lower elevations, find trails with good terrain that you are comfortable and confident on, and avoid situations where you may become overheated. Know your limits and listen to your body.
13. Take Pictures!
You are amazing, mama! Not only are you growing a human, but you are also staying active and pursuing your passions and interests.
You should be proud of yourself for getting out on the trails. You are strong, pregnant, and beautiful & should snap some pictures to look back on to remember what you are capable of.
This is only the start of the adventure for you and your little trailblazer!
I hope these tips leave you feeling confident and excited to hit the trails and spend some time in the great outdoors! Happy hiking!
