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9 Important Tips for Hiking during Pregnancy

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9 important tips for hiking during pregnancy. Visit to learn how to hike safely while pregnant.

Hiking is a wonderful activity to do during pregnancy.  Not only is it great for your physical health, but it will also improve your emotional health.

When hiking for two, however, it is important to keep several considerations in mind.

Before you take up hiking during pregnancy, make sure to follow these 9 tips:

1.  Check in with your doctor.  

As a general rule of thumb, it is most likely safe to continue any activity throughout pregnancy that you were previously doing.  If you were already a hiker, it is probably safe.  It's a good idea, however, to double check with your doctor, especially if you plan any big adventures.

2.  Pack extra food and water.

Staying hydrated is always extremely important, but it is even more critical during pregnancy.  You are now nourishing yourself and your baby.  Make sure you carry plenty of water and snacks.

3.  Double check boot sizing.

Before you hit the trails, make sure your hiking boots fit comfortably.  It is common for feet to swell up during pregnancy, which can alter the fit of your boots.  Finding out your shoes don't fit properly after you're on the trails would be a bummer.

4.  Pace yourself.

Learn to slow down on your hikes while pregnant.  You are growing a human being and carrying an extra 20, 30, or 40 pounds of baby weight.  You do not want to increase your or your baby's heart rate too much.  It is important to hike at a steady, comfortable pace.

5.  Stop for breaks. 

Take more breaks, even if you just took a break 5 minutes ago.  You don't want to tire yourself out too quickly.

6.  Avoid too much incline.

Try to hike on even terrain to avoid falling on challenging terrain.  Your body will appreciate this.  

7.  Bring a friend.

Have someone come along with you who is willing to hike at your pace and support you.  It's especially good to have someone with you while pregnant.

8.  Be prepared to go on the trails. 

Anyone who has been pregnant knows that you have to go to the bathroom all the time.  If your hike is any longer than 1 mile, you're bound to have to pee while you're hiking.  Be physically and mentally prepared to go to the bathroom in the forest by carrying toilet paper with you.  Remember to practice LNT and pack out your used toilet paper.  If this is uncomfortable for you, then choose hiking trails that have bathrooms along the trails.

9.  Know your limits.

All women are different, handle pregnancy differently, and can handle different amounts of strenuous activity during pregnancy.  Make sure you listen to your body.  If you start feeling light headed, dizzy, or nauseous, it is time to call it quits.



To make sure you are taking proper care of both your own body and your growing baby, follow these 9 important tips:

  • Check in with your doctor
  • Pack extra food and water
  • Double check boot sizing
  • Pace yourself
  • Stop for breaks
  • Avoid too much incline
  • Bring a friend
  • Be prepared to go on the trails
  • Know your limits

Getting fresh air and physical exercise is so essential during pregnancy.  Keeping these tips in mind and enjoying nature will help you have an enjoyable pregnancy.

Do you have any other important tips for hiking during pregnancy?  We would love to hear them in the comments.

1 Response


November 16, 2018

Great post! Pregnancy is the dangerous period of every woman. And, in this period hiking is also dangerous for them. So thanks for your great tips!

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