Finding out that you’re expecting can usher in a whole range of emotions. Excitement, anxiety, fear, elation. But one thing you might worry about is if you’ll still be able to do your favorite activities. Well, expecting a new family member doesn’t mean your hiking days are done! Your body goes through some major changes throughout pregnancy, but there are plenty of ways to modify your activity so you can still safely hit the trails. In fact, exercising through pregnancy is usually recommended!

Disclaimer: I’m not a medical professional, so always check with your doctor first to make sure that hiking is still considered safe, especially if you have any complications. 

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These are some tips for getting out there while pregnant! Please remember that everyone’s experience is different, and you should only keep hiking if you feel comfortable and your doctor gives the thumbs up. 

10 Tips for Safe Hiking While Pregnant (All Trimesters)

1. Stretch out first! 

I used to roll out of my car and hit the trails. But it’s a good idea to take some time to stretch and loosen up your muscles and joints, especially while pregnant. It helps to avoid injury and reduces soreness. Plus, your back and joints will thank you! Remember, if anything starts to hurt or doesn’t feel right, call it quits or try an easier hike. 

2. Embrace a slower pace on easier trails 

It’s not a race! With all that extra blood in your system and a little one pressing on your lungs, it’s a good idea to stick to trails with less elevation. Especially later in pregnancy when mobility is more difficult, stick with trails that you already know and feel comfortable with. 

3. Pack Plenty of Water

Okay, I always suggest bringing water on a hike, but when you’re pregnant, bring even more! I also like to keep an extra bottle in the car for my drive home. I’ve been packing about twice as much water as I would on a normal hike. Better to have too much than to run out! Take sips throughout your hike and don’t wait until you feel thirsty to drink. I always pack my hydration pack for hikes these days.

4. Have a Pee Plan 

So with all that water, you’re definitely going to have to pee on the hike. Even if you’re someone who doesn’t usually feel the urge, make sure to have a game plan in case the water hits when you least expect. I highly recommend investing in a pee funnel. This is a cheap tube that allows you to pee while standing up and doesn’t require you to fully pull your pants down. It’s been a lifesaver on my pregnancy hikes! A pee cloth also helps clean up and doesn’t stay wet or smell.

5. Hike with Trekking Poles

I’ve never been one to hike with trekking poles, but I’ve been converted. It’s incredible how much your balance changes while pregnant, even before you have a big belly. Between carrying more weight, relaxin loosening your joints, and early pregnancy dizziness, you’re bound to feel a little off balance. I found that hiking with poles helped steady me and made going uphill so much easier. Also, definitely opt for sturdy shoes with plenty of traction. 

6. Snack often 

Make sure to bring plenty of snacks! We all know snacking is one of the best parts of hiking, but remember that your body is burning a lot more calories and you’ll need to replace them faster. Plus you don’t want your blood sugar to dip and cause any additional dizziness

7. Rest Often 

You will probably find yourself getting tired more easily. It can be frustrating to feel like you can’t do as much, but remember your body is working really hard to make that baby! Be kind to yourself and take frequent breaks. You’ll notice that your heart rate will increase faster than usual, and you may get overheated more easily (thanks blood). Just take it easy and remember you can always cut a hike short if needed. Never push yourself, especially if it’s sunny or the temperatures are high.

8. Remember sunscreen and bug spray 

Being pregnant is already uncomfortable enough; don’t add bug bites and sunburn to the mix! Bring your sunscreen and bug spray and apply often! If you live in a hot, sunny climate, try to hike early in the day to avoid being out in the most intense sun.

9. Lighten the load

It’s important to have everything you need for a hike, but make sure not to overpack or try to carry too heavy a pack. If you’re hiking with a partner or a group, see if others can take on some of the heavier items. You’re already carrying an extra load; you don’t need to add an extra heavy pack on top of that!

10. Have a change of shoes in the car

You’ll thank me for this one. Have a pair of sandals or slides in the car to change into after your hike. The foot swell is real and nothing feels better than changing out of your boots and letting those toes breathe!

A final note: There’s a lot of pressure out there to be a #fitmom. Do your best to ignore these pressures (here’s looking at you social media) and only do what feels comfortable to you. While exercising is important, for me what made hiking throughout my pregnancy enjoyable was being able to recharge in nature, rather than getting in the miles. You never know how your body is going to react while growing a human. Real talk: Prior to my pregnancy, I had just finished a season of running more than I ever had in my life, even completing my very first ultramarathon. But by week 13, I was no longer able to run even a mile due to extreme pelvic girdle pain. Hiking became one of the only ways I could still comfortably enjoy nature. And even by the last few months of pregnancy, I couldn’t hike more than 2 miles. So, if you can, prioritize hiking for your mental health, rather than your physical one. And please remember to be kind to your body; it’s going through some stuff right now!

Looking for more hiking and gear tips? Check out my ultimate hiking gear guide to find all the things I personally recommend for a day on the trails