Hiking While Pregnant: Must-Have Essentials for Every Trimester
Photo by Jake Wilde
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Hiking during pregnancy can be a fantastic way to stay active and enjoy the outdoors, but let's be real – finding the right gear can be a challenge. I've been pregnant twice now, and while my first pregnancy took a little while for my belly to really "pop," my second pregnancy announced itself much more promptly. Back in 2019, during my first pregnancy, finding maternity activewear was like searching for a unicorn. Forget about anything that actually fit, stayed in place, andwas comfortable – winter-appropriate options were practically mythical! More often than not, I ended up raiding my husband's closet.
Let me tell you, things have drastically improved! Finding maternity activewear used to be a nightmare, but now there are tons of great options. I'm so grateful to the mama entrepreneurs who are designing gear that actually works for pregnant bodies! Through trial and error (and a fair bit of husband-borrowing in the early days!), I've put together a list of maternity clothing and gear that I highly recommend. These are the pieces that helped me feel comfortable and confident, both on the trail and off. So, whether you're just starting to show or already rocking a beautiful and blessed bump, these essentials will help you make the most of your hiking adventures during pregnancy.
Comfortable & Supportive Maternity Clothing
Comfortable Maternity/Nursing Bra:
A supportive and comfortable bra is essential for hiking during pregnancy. Look for designs that are wireless or have “nursing-safe” wires, and prioritize stretchy fabrics that will accommodate your changing body.
I highly recommend the Ultra Comfort Wireless Bra and the Low-Impact Wireless Sports Bra from Momcozy. Both of these have been fantastic for me, and they also work beautifully for breastfeeding once baby arrives. For nighttime wear (and even hiking!), I’ve found both the cotton CAKYE (looser fit) and the nylon Caramel Cantina (tighter fit) maternity/nursing bras to be excellent choices. They offer comfort and support without being too restrictive, making them perfect for both lounging around the house and hitting the trails. The thinner, unpadded fabric also makes them extra breathable, which is great for warmer weather hikes or sleeping. Just be aware that the lighter fabric may offer less coverage, so nipple visibility could be a factor for some.
Pumping Considerations: If you plan to use a wearable pump (note: these are not often covered by insurance) or a traditional pump (typically covered by insurance after 30 weeks), you might prefer Momcozy’s Mesh design or their 4-in-1 Sports Bra. These offer the necessary support and functionality for pumping.
Bra Buying Tips:
Avoid large breast bands: These tend to roll up, especially as your bump grows, causing discomfort and requiring constant readjustment.
Skip removable cups: Removable cups often shift out of place, lose their shape, and wrinkle easily. The sewn-in pads in the Momcozy bras are a game-changer – no more fiddling with inserts!
Choose thicker fabrics: Unless you're comfortable with showing your nipples (and hey, no judgment if you are!), opt for padded bras. "Mom nipples" are a real thing, so if you aren’t into showing off the girls, you’ll want to opt for the extra coverage.
Photo by Jake Wilde
Maternity Underwear:
Let's talk maternity underwear. Comfort is non-negotiable. Pregnancy is already full of its share of discomforts, so the last thing you need is underwear that bunches, digs, or slides down.
"Stay-up" power is crucial – trust me on this one! Traditional underwear just doesn't cut it under a growing bump and maternity pants.
My go-to? BLANQI's seamless underwear. They're available in boy shorts, panties, and thongs, and they're seriously comfortable. Plus, they actually stay up! Do yourself a favor and grab a few pairs (enough to get you through until laundry day!).
Pro Tip: BLANQI often runs "Buy Three for x amount of $" deals – definitely take advantage of those!
Loose or Supportive Tops:
Comfortable tops are essential during pregnancy. Whether you prefer loose-fitting styles or need the support of a fitted top, having the right options will make a big difference.
Loose-Fitting Tops:
Loose-fitting tops will likely become your new best friends. When choosing these, consider:
Sizing up: Opt for tops one to two sizes larger than your pre-pregnancy size, or even explore plus-size options for maximum room to grow.
Shape: Look for tops that fit snugly in the chest but drape loosely or "bellow out" around your abdomen.
Maternity/Nursing Versatility: Double-duty tops designed for both maternity and nursing are a fantastic investment.
Henley shirts and button-ups are excellent choices. Bonus? They're also great for nursing after baby arrives! You can find either at a variety of stores, from outdoor outfitters like REI, Eddie Bauer, L.L. Bean, and Duluth Trading Company, to more general retailers like GAP, Target, and Walmart. Don't forget to check out secondhand shops for budget-friendly finds!
Supportive Tops:
Supportive tops can be a lifesaver for easing aches and pains. The BLANQI Everyday Belly Support Tank Top, for example, uses a smoothing and supportive design to hug your bump and reduce stress on your body throughout all three trimesters. Keep an eye out for BLANQI sales to snag one at a great price.
Photo by Jake Wilde
Long-Sleeved Sun Shirt:
Long-Sleeved Sun Shirt:
Protecting your skin from the sun is even more important during pregnancy, as your skin becomes more sensitive to UV rays due to hormonal changes. A long-sleeved shirt offers superior protection compared to sunscreen alone. Look for a tightly woven, breathable fabric like nylon, polyester, or merino wool.
Finding the Right Fit:
If you have longer arms or prefer a looser fit (like me!), consider checking out the men's section. I've often found men's long-sleeves to be more comfortable and the sleeves actually reach my wrists!
Smart Shopping Tips:
Don't fall for marketing hype. While some brands advertise SPF 50, you don't need to spend a fortune for a good sun shirt. Any tightly woven, light-colored top will provide excellent protection.
My Recommendations:
My go-to sun shirt is from REI's Sahara line. These tops are lightweight, moisture-wicking, quick-drying, and offer great sun protection. I usually layer a button-up shirt over a tank top. Size up one or two sizes for a loose fit. I recommend trying on both a women's and a men's version to see what works best.
Budget-Friendly Options:
REI a bit pricey? I love checking Steep and Cheap (owned by Backcountry.com) for great deals! They sell premium, outdoor gear and clothing! For even better deals, try your local secondhand store, Facebook Marketplace, or garage sales for a polyester/nylon blend button-up.
I found my favorite one (pictured here) at Sierra Trading Post in the men's clearance section.
Photo by BP
Maternity-Friendly Hiking Pants:
While long pants are generally recommended for hiking, they're not always practical for every situation or personal preference. Here are some maternity-friendly options to consider:
Shorts:
For summer strolls, maternity girl shorts can be a great choice. BLANQI makes a luxurious pair that's designed to stay in place (no binding or riding up!) and provide gentle support for your growing belly.
Skorts:
Maternity skorts offer a fun and flirty option for hiking. Brands like Beyond Yoga, PrAna, Patagonia, Athleta, and Old Navy offer some great styles. A common issue with skorts is chafing between the thighs. If you experience this, an anti-chafe stick like Body Glide for Her can be a lifesaver.
Leggings:
Maternity leggings are a must-have – think of them as your go-to jeans! BLANQI makes a luxe pair that stays put (no slipping down!) and offers excellent bump support. Even better, last year they released a summer-weight version and one with pockets (yes!).
Cargo Hiking Pants:
Maternity cargo hiking pants? The unicorn of maternity clothing! If you find a pair you love, please share your recommendation in the comments below! I'm always on the lookout for great options.
Bump Support (if needed):
Belly bands can be a game-changer for distributing your baby's weight more evenly between your abdomen and back. This can significantly reduce pressure on your lower muscles, ligaments, joints, and back, improving your balance and minimizing aches and pains.
Traditional Velcro belly bands can be challenging to put on without assistance and can feel restrictive. Personally, I wasn't a fan. While I didn't need one during my first pregnancy (with my son), BLANQI's Built-in Support Belly Band became a close companion during my second pregnancy (with my daughter). It provided the support I needed without the hassle.
Pant Extenders (+/-):
If you're hesitant to invest in a full maternity wardrobe (and let's face it, maternity clothes can be expensive!), pant extenders are a cost-effective solution. They allow you to continue wearing your pre-pregnancy pants for longer. In a pinch, a simple hair tie or rubber band can even work as a temporary extender.
Recommended Hiking Gear & Accessories for Expecting Moms
Photo by N.H.
Trekking Poles:
Hiking during pregnancy can present some unique challenges. Your center of gravity shifts as your baby grows, which can affect your balance and coordination. You might also experience dizziness or lightheadedness due to increased blood volume and potentially lower blood pressure, as well as shortness of breath thanks to hormonal changes and your growing uterus.
Trekking poles can be a game-changer for stability on the trail. They provide extra support on uneven terrain and when crossing water, helping you feel more confident and secure.
Beyond balance, trekking poles also reduce strain on your hips, knees, and ankles. By engaging your upper body, they distribute the workload, giving your lower body a much-needed break.
I've been really happy with my trekking poles from Cascade Mountain. They feature a comfortable cork grip and a reliable lever lock system. You can usually find them on Amazon or at Costco (seasonally) for a similar price.
Image from Shutterstock
Compression Socks or Stockings:
Compression socks or stockings offer numerous benefits, especially for pregnant women. They assist your circulatory and lymphatic systems by gently encouraging blood flow upwards, preventing it from pooling in your lower legs and feet. This is particularly important in the third trimester, as your growing baby puts increased pressure on your pelvis, which can slow circulation and lead to fluid retention.
Who Can Benefit?
Compression wear is helpful for:
Pregnant women
Athletes
Individuals with or at risk of DVT, varicose veins, or diabetes
People who spend long periods on their feet
How They Work:
Graduated compression socks or stockings are the most common type. They are designed to be tighter at the ankles and gradually loosen as they go up the leg.
Compression Level:
Most people benefit from compression between 15-30 mmHg. Consult your doctor before using compression levels above 30 mmHg.
Choosing the Right Pair:
Compression socks vary in thickness, comfort (especially toe seams), and compression level. Cost can also be a factor.
My Recommendations:
For warmer weather, I love the thinner compression socks from Wellow. For winter, I prefer the thicker, more cushioned socks from Bombas. Both brands hold up well, stay in place all day, and offer great support. Wellow also offers styles specifically designed for wider calves.
If your doctor or therapist recommends above-the-knee compression, Jobst is a reputable brand that makes medical-grade options.
Photo of Xero Terraflex Shoes by AK
Comfortable Shoes:
Your feet can undergo some significant changes during pregnancy. Swelling is common in the second and third trimesters due to increased fluids and blood volume, especially if you're on your feet for long periods, at high altitude, or in warm weather. You might also notice your shoes feeling tight as your feet actually grow due to hormonal changes (thanks, relaxin!) and normal weight gain.
Choosing the Right Shoes:
Regardless of your arch type, look for lightweight, flexible shoes with a wide toe box, zero drop, and a low-to-the-ground profile (around 5-8mm of cushion). These features promote stability and can help prevent plantar fasciitis, back, hip, and knee pain, ankle sprains, and falls caused by poor sensory feedback.
My Recommendations:
For hiking, I highly recommend the Terraflex II by Xero Shoes. They're incredibly lightweight – about half the weight of traditional hiking boots.
If you're into trail running, the Xero Shoes Mesa Trail, Mesa Trail II, or Mesa Trail WP can provide excellent support, especially during your first and second trimesters.
Transitioning to Minimalist Shoes:
Not used to minimalist or zero-drop shoes? Ease into them gradually to allow your foot muscles to adapt. You might discover muscles you never knew you had! Which, by the way, is a good thing!
Photo by Sierra Wilde
Fanny Pack:
Let's be honest, most maternity pants have a hard time staying put – they're not exactly known for their hip-hugging abilities. And then, to add insult to injury, the pockets in maternity pants are about as useful as a snow shovel in July (too small for that smartphone of yours that you take everywhere)! It's a conspiracy, I tell you! And backpacks? Don't even get me started. Their hip pockets are usually too small for a smartphone too, and trying to reach anything in them becomes a hilarious (and slightly awkward) yoga pose as your belly grows.
So, what's a mama-to-be to do? Enter the fanny pack! It's a lifesaver for keeping essentials like your snacks, phone, snacks, tissues, and more snacks (but seriously!) within easy reach.
Wear it above or below your bump – whatever feels best. Personally, I rocked it above my bump with my son and below with my daughter (spoiler alert: someone's making a cameo in the photo on the right!). It's all about finding what works for you!
Prenatal Health Essentials: Sun Protection, Insect Repellent, and Hygiene
Photo by Jake Wilde
Additional Sun Protection:
Protecting your skin from the sun is crucial during pregnancy. Here's how to stay safe on the trail:
Clothing and Accessories:
Wide-brimmed hat: A wide-brimmed sun hat is a must-have accessory for shielding your face and neck.
Sunglasses: Don't forget your sunglasses to protect your eyes from harmful UV rays.
Sun-protective clothing: As mentioned earlier, tightly woven, lightweight, and breathable long-sleeved tops and pants are your best defense against the sun.
Chafing Prevention:
Chafing can be a real issue, especially during pregnancy. Body Glide for Her creates a barrier on your skin to prevent chafing, irritation, and rashes in sensitive areas like between your thighs, breasts, underarms, and even between your butt cheeks. It's also fragrance-free, dye-free, and doesn't contain petroleum, lanolin, or mineral oils.
Sunscreen:
For any exposed skin, use a mineral-based, broad-spectrum sunscreen with an SPF of 30 or higher. And let me tell you, I've tried them all. Out of all the mineral sunscreens I've practically bathed in, Blue Lizard is my absolute go-to!
Pro Tip: Don't let pregnancy brain get the best of you – set a reminder on your phone to reapply every two hours!
Hiking Strategies:
Choose shaded trails: Opt for trails with plenty of shade to minimize direct sun exposure.
Avoid peak sun hours: Minimize hiking between 10 am and 4 pm, when the sun's rays are strongest. This will also help you avoid the hottest part of the day. It's especially important to avoid extreme heat during the first seven weeks of pregnancy, as research suggests it may increase the risk of miscarriage or preterm birth.
Insect Repellent:
My Recommendations:
Picaridin: This is my top pick. It provides up to 14 hours of protection against mosquitoes, ticks, and some flies. It's nearly odorless and won't damage your clothing or gear.
DEET (10-35%): DEET can be effective (up to 10 hours of protection against mosquitoes, ticks, and some flies), but I recommend it only as a backup. It has a strong odor and can damage clothing and gear. Beyond that, DEET has a negative connotation for some due to concerns about potential health effects, although the EPA considers it safe when used as directed (ahem, why I stated 10-35% – gotta follow the guidelines ladies!).
IR-3535: This is my least favorite option due to its shorter protection time (up to 8 hours) against mosquitoes and some ticks. While it's safe for clothing and gear and non-toxic to aquatic life, the shorter duration makes it less ideal for hiking.
Learn More:
Want more details on safe and effective bug sprays for pregnancy and postpartum? Check out Best Bug Sprays for Pregnancy: Safe & Effective Options.
Photo by Sierra Wilde
Easy Bathroom Breaks on the Trail:
Portable Urination Devices & Antimicrobial Pee Cloths for Hiking:
Let's face it: when you're pregnant, you have to pee all the time. And that growing belly can make squatting in the woods a precarious balancing act. Skip the "newborn Bambi" leg shake and invest in a portable urination device (PUD)!
Portable Urination Devices (PUDs):
PUDs are game-changers for hiking during pregnancy. They allow you to pee standing up, no pants-down-to-your-ankles required! No more searching for the perfect tree or rock for balance, or worrying about making it back to the car in time.
There are many PUDs to choose from, but I'm a big fan of the Tinkle Belle. Its long spout prevents any accidental shoe-sprinkling incidents (you know, those shoes you can't even see anymore!), and the stiff back portion ensures it won't collapse during use. Plus, it has handy thumb holds and even doubles as a squeegee! Just rinse, fold, and zip it back into its pouch until you're home (where you should give it a proper wash and leave it unfolded to dry).
Pro Tip: Next time you're asked for a urine sample at a prenatal checkup, whip out your PUD! It'll minimize the risk of spills (and tumbles!).
Antimicrobial Pee Cloths:
For an eco-friendly way to wipe after using your PUD, try an antimicrobial pee cloth. Just wipe, hang it on your pack to air dry (the sun will sanitize it!), and then give it a wash when you get home. Kula Cloth makes some adorable designs, or you can even create your own!
Hiking during pregnancy is a journey, just like pregnancy itself. There will be ups and downs (literally, if you're on a trail!), but it's an experience that can be incredibly rewarding. Embrace the changes, listen to your body, and enjoy every moment. And remember, I'm here to support you every step of the way. Now go forth and conquer those hills (or at least that gentle incline) and happy hiking!
