Maternity Must-Haves for Hiking When Pregnant: Don't Hit the Trails Without These 13 Essentials!
Photo by Jake Wilde
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I have been pregnant twice thus far. And while it took a while for me to “show” my first go-around, my belly bump emerged right away the second time around.
Back in 2019, I had a really hard time finding maternity activewear, let alone any that fit, stayed in place, and were comfortable. Winter-appropriate, maternity activewear was especially “the unicorn of clothing.” So, more often than not, I raided my husband’s closet.
Thankfully, there are more options out there today for expecting mamas.
Below is a list of maternity clothing and gear that I recommend (plus a few favorites I’ve found through trial and error). These clothes and gear helped me feel comfortable and confident both on trail, and off.
Table of Contents
Comfortable Maternity/Nursing Bra
Invest in a traditional maternity/nursing bra. These are typically supportive and stretchy. Look for designs that are wireless, or have “nursing-safe” wires.
I cannot recommend enough the Ultra Comfort* wireless bra and the Low-Impact Wireless Sports* bra from Momcozy. These both work fantastically for breastfeeding, once baby comes.
If you plan on using, or end up preferring, either a wearable pump (unfortunately most insurance companies won’t cover these) or traditional pump (your insurance company should cover this if you are at or past the 30 week mark), you may prefer either Momcozy’s Mesh* design or their 4-1 Sports* bra.
Pro Tip: I do recommend having a looser bra for sleeping in. I found both the cotton CAKYE* (looser fit) and the nylon Caramel Cantina* (tighter fit) maternity/nursing bras worked great for me.
Avoid large breast bands. The material will just roll up on itself, especially as your bump grows, leaving you uncomfortable or fidgeting with it over and over again.
Avoid removable cups when possible. These are usually shaped differently than the bra, do not stay in place, and often do not retain their molded shape. They tend to wrinkle or dimple after a few uses.
The Momcozy bras have the pads sewn in, which is atypical for nursing bras. Another reason to love them!
Avoid thin fabric. Unless you are okay with showing off your nipples (hey, there’s nothing wrong with that!), make sure the bra is padded because “mom nipples” are next level. If they aren’t yet, you’ll soon see. Until then, you will just have to trust me.
Comfortable Maternity Underwear
Photo by Jake Wilde
Go for comfort. You are already uncomfortable. No need to add to the discomfort by having underwear that bunches or is tight in all the wrong places.
Make sure it has “Stay Up” power. Traditional underwear, which sits below your belly, is prone to sliding down under the pressures of your growing belly bump and maternity pants.
BLANQI makes super comfortable, seamless underwear (available in boy shorts, panties, and thongs) that has serious stay-up power. You’re going to want one for every day of the week (or at least enough to last you until laundry day)!
Pro Tip: Watch for one of their “Buy Three for x amount of $” specials.
Loose Or Supportive Top
Photo by Jake Wilde
Consider loose-fitting tops your new best friend. I recommend buying tops that …
Are one to two sizes larger than you typically wore, pre-pregnancy
Are plus-size (so you have room to grow)
Hug your chest, but are loose or bellow out around your abdomen
That are designed for both maternity and nursing (two birds, one stone)
Supportive tops will help ease your aches and pains. Some tops, such as the Everyday Belly Support Tank Top made by BLANQI,* use smoothing and supportive designs that hug and support your belly bump, reducing stress on your body through all three trimesters. They do sales pretty often, so you can grab one at a deal!
Short sleeve Henley shirts work great for warm weather and long sleeve Henley shirts and flannel button-ups work great for cool weather. Bonus, all these options work GREAT for nursing once baby comes! Grab one from from your favorite store (Eddie Bauer, L.L. Bean, Duluth Trading Company, GAP, Target, Walmart, etc.) or a 2nd hand shop.
Long-Sleeved Sun Shirt
Photo by Jake Wilde
Your skin is more sensitive to UV rays when you’re pregnant. Meaning your skin will burn easier and quicker than normal. You can thank your hormones for that… like everything else.
A loose-fitting, long-sleeved shirt offers better protection than sunscreen. Wear a tightly-woven shirt made out of a breathable material like nylon, polyester, or merino wool. If you are a longer-limbed female and/or like loose clothing, like me, you may want to check out the men’s section. I have found their long-sleeves to be a lot more comfortable. Not to mention, the sleeves actually reach my wrists.
Ignore the marketing. Some brands market items as SPF 50 but I know you and you are a smart cookie. You don’t need to pay top dollar to know what is a good sun shirt from what isn’t. Any top that is tightly-woven and light colored will offer great protection against the sun’s harsh UV rays.
My “go-to” is REI’s Sahara line. The Sahara tops are lightweight, wick moisture, are quick-drying, and offer great sun protection. I usually layer a button-up over a tank. Pick one that is 1-2 sizes larger than you need to ensure it is loose-fitting. Grab a women’s and men’s top.
Is REI too expensive? Check out your local 2nd hand store, another outdoor retailer, Facebook Marketplace, or a local garage sale for a polyester/nylon blend button-up. I found mine (pictured above) at Sierra Trading Post in the men’s section.
Maternity Hiking Pants
Photo by BP
While I recommend sticking to long bottoms, like pants, they aren’t for everyone or every situation.
Maternity girl shorts are perfect for summer strolls. BLANQI makes a luxurious set that won’t bind, won’t ride up your butt, and, best yet, supports that baby you are growing!
Maternity skorts are fun and flirty. Brands like Beyond Yoga, PrAna, Patagonia, Athleta, and Old Navy make maternity activewear skorts. If you find the portion between your thighs riding up (let’s be real, thigh-gaps are like unicorns), you may want to use an anti-chafe stick, like Body Glide for Her,* between your thighs.
Maternity leggings are like jeans (you need a pair.. or three!). BLANQI makes luxe leggings that doesn’t bind, won’t sneak down as you walk, and, best yet, are built to support your growing baby bump! They even recently released a summer pair and one that has pockets (can I get a woot woot?)!
Maternity cargo hiking pants are the “unicorn of maternity clothing.” If you find a pair you recommend, let me know!
Bump Support
Belly bands can help distribute baby’s weight between your abdomen and back more evenly. This reduces pressure on your body’s lower muscles, ligaments, joints, and back, stabilizing your pelvis and helping to improve your balance. This means less aches and pains for you.
Getting dressed doesn’t have to require another set of hands. I wasn’t a fan of a traditional VELCRO belly bands. They are too challenging to put on without assistance, and once on, they are too restrictive.
Luckily, I didn’t need one when I was pregnant with our little boy (my 1st pregnancy). But when I was pregnant with our little girl (my 2nd pregnancy), BLANQI’s Built-in Support BellyBand was definitely a close friend.
+/- Pants Extender
Not sure you want to invest in maternity pants? This is probably the most cost-efficient option. After all, items marketed towards pregnant women aren’t exactly cheap. If you are really in a pinch, you can use a hair tie or rubber band to extend your pants.
Trekking Poles
Photo by N.
Your balance is going to be off and you may feel less coordinated. This is because your center of gravity has changed. As your body makes room for your growing baby, your center of gravity moves up and out.
You may feel dizzy or light-headed. You have an increased amount of blood in your body while pregnant, which may lower your blood pressure enough to cause you to feel dizzy or light-headed.
You may feel short of breath. Be sure to thank your hormones, your growing uterus pushing all of your organs out of its way (including your diaphragm and lungs), and your increased blood volume for that feeling.
Trekking poles may help you feel more stable. Use them to keep your balance on uneven terrain and while crossing over water.
Trekking poles can reduce strain on your hips, knees, and ankles. Since your upper body is doing some of the work, your lower body doesn’t have to take all of the beating.
I love the poles from Cascade Mountain. They offer a cork grip and lever lock system. You can usually find these on Amazon* or at your local Costco (seasonal) at basically the same price.
Compression Socks or Stockings
Who should use compression socks or stockings?
Pregnant women
Athletes
People with, or at risk of, a DVT, varicose veins, or diabetes
People who spend a lot of time on their feet
How do they work? They assist your body’s blood vessels in moving blood upwards, against gravity, instead of allowing it to pool in your lower legs and feet. They do the same for your lymphatic system. Wearing compressions socks is especially important once you are in your third trimester because your baby is pressing down further into your pelvis, slowing traffic and causing fluid back-ups and retention.
What type should you wear? Graduated compression socks or stockings are the most common type. They are tighter around your ankles and loosen as they travel up.
Which compression pressure is right for me? Most people will benefit from compression within 15-30 mmHg. Check with your doctor before wearing anything over 30 mmHg.
Compression socks aren’t created equally. Some compression socks are thinner than others, have toe seams that can lead to discomfort, and/or may feel tighter than other brands. Moreover, cost can vary significantly.
My favorite go-tos are those made by Wellow (these are great for summer since they are thinner) and Bombas (these are great for winter since they are thicker). Unlike competitors, they hold up against use and abuse, stay in place all day, and have more cushion in the sole of the sock.
If you have wide-calves, check out Wellow’s.
If your doctor or therapist recommends socks that go above-the-knee, look into Jobst. They’ve been around a long time and make medical-grade compression socks that go above-the-knee.
Comfortable Shoes
Photo of Xero Terraflex Shoes by AK
Your feet may swell in the 2nd or 3rd trimester. This is due to the increase in fluids and blood in your body. If you are on your feet for long hours, you are at high altitude, and/or if the weather is warm, you may notice even more swelling.
Your feet will grow during pregnancy. You may notice your shoes start to feel tight during the 2nd trimester. This is due to a change in your hormones, like relaxin, and normal weight gain.
My recommendation? No matter what type of arch you have, wear a pair of lightweight, flexible shoes that feature a wide toe box, zero drop, and are low-to-the-ground (around 5-8 mm cushion) for added stability. These will help you avoid plantar fasciitis, back, hip, and knee pain, unnecessary ankle sprains, and/or falls due to poor sensory feedback.
For hiking, I recommend the Terraflex II by Xero Shoes. They weigh about half as much as traditional hiking boots.
Big into trail running? The Mesa Trail,* Mesa Trail II,* or Mesa Trail WP by Xero Shoes will support you during your 1st and 2nd trimesters.
Not accustomed to “minimalist” or zero drop shoes? Ease into them slowly. You will feel foot muscles you never even knew you had.
Fanny Pack
Photo by Sierra Wilde
Most maternity pants don’t come with pockets. On top of that, a lot of maternity pants already have a hard enough time staying up.
Few backpacks have hip pockets large enough to fit a smartphone. Plus, with that growing belly of yours, it will be harder and harder to reach back to those pockets.
The solution? Fanny packs allow you to store small essentials like your phone, tissues, and a snack within easy reach. You may wear the pack above or below your belly, whatever is most comfortable for you. With our boy, I preferred to wear it above my belly. With our girl, I definitely preferred it below my bump.
Additional Sun Protection
Accessorize darling. Grab a wide-brimmed sun hat* and sunglasses before hitting the trail.
SPF clothing is a must. As aforementioned, tightly-woven, long-sleeved tops and pants made out of light-weight, “breathable” fabric will do the trick.
Body Glide For Her* may help keep you comfortable. It creates a barrier on your skin that prevents chafing, irritation, and rashes between your thighs and other sensitive areas (breasts, between your butt cheeks, underarms, and more). Better yet, it’s free of fragrances, dyes, petroleum, lanolin, and mineral oils.
Use mineral-based sunscreen for any areas left uncovered. Apply a mineral-based, broad-spectrum sunscreen, like Blue Lizard,* that is 30 SPF or higher. Make sure you set an alarm on your phone to remind you to reapply it every two hours.
I cover all you need to know about sunscreen in my post Sunscreen Decoded: Mineral vs. Chemical, SPF, PA+, UVA/UVB, & More.
Pick a trail that is mostly shaded from the sun. This will limit your direct exposure.
Minimize hiking between 10am and 4pm. The sun’s rays are the harshest during this window. Avoiding these hours will also help keep you out of the heat during the hottest parts of the day. Research has shown that exposure to extreme heat, during the first seven weeks of pregnancy, may increase the risk of miscarriage or preterm birth.
Bug Repellent
Bugs will find you simply irresistible. This is because you are breathing out more carbon dioxide and are sweating more than usual. To protect against bites and nasty diseases, arm yourself with a bug spray that has been proven safe for pregnant women and does its job well.
Picaridin is my favorite go-to. It protects you for up to 14 hours from mosquitos, ticks, and some flies, is nearly odorless, and it won’t cause any discoloration or damage to your clothing and gear.
10-35% DEET is ok in a pinch. It protects you for up to 10 hours from mosquitos and ticks (and some flies). The only downfall, besides its smell, is that it can cause discoloration and damage to your clothing and gear if it gets on them (hence why it is NOT my favorite go-to).
IR-3535 is probably my least favorite option. It protects you the least amount of time, up to 8 hours, protecting you from mosquitos and some ticks. It won’t cause any discoloration or damage to your clothing and gear. My favorite part about it? It’s not toxic to aquatic life (yay!).
Want to learn more about which sprays are safe and which you should avoid? Check out my post Bump to Baby: Safe Bug Sprays for Prenatal and Postpartum Moms.
Portable Urination Device (PUD) & Antimicrobial Pee Cloth
You will have to pee, like, all the time. Plus that large belly bump can make it hard to squat without falling on your arse. Skip the newly-born Bambi leg shake and invest in a PUD.
Portable urination devices (PUD) can make going outdoors easier. Stop worrying about making it back to the car in time. Stop wasting time looking for a tree or rock to use for balance. Portable urination devices enable you to pee while standing, without having to pull your pants down to your knees.
There are a lot of different types out there to choose from. I personally use the Tinkle Belle. It has a super long spout so you won’t have to worry about accidentally peeing on your shoes (you know, the ones you know are there but can no longer see). The back portion of it is stiff and won’t collapse during use, it is able to fit snug against you, and it has little thumb holds for ease of use. And once you are done, you can use the back end as a squeegee so you don’t have to worry about any wayward drips. Just rinse, fold, and zip it back into its little carry pouch and you are good to go until you are back home (where you should wash it and leave it unfolded until next use)!
Pro Tip: The next time you have a prenatal check up and the medical assistant asks you to leave a urine sample, pull out your PUD. Using a PUD will decrease the likelihood of any accidental spillage (or falling backwards).
Using an antimicrobial cloth is an environmentally-friendly way to wipe after going #1. Just wipe and hang it on your pack so that it can air dry. The sun will kill any bacteria and/or viruses that could be present in your urine. Once you get home, give it a gentle bath and hang dry so it is ready to use for your next adventure.
Kula Cloth has some super cute designs… or create your own!
