Tips for hitting the trail and camping—safely and comfortably

Perched on the Appalachian Trail, wind blowing in my face, I looked over the valley below and gently ran my fingers over my burgeoning bump. I was 13 weeks pregnant, and I was hiking. Sound risky? Although hiking and camping may seem like prenatal don’ts, they’re absolutely safe during pregnancy, with a few minor adjustments.

Trail Etiquette
The first rule of pregnant hiking is to partner up and let your fellow hiker carry the water. Shelley Binkley, M.D., author of the HealthEWoman blog (healthewoman.org) and DIY Baby! Your Essential Pregnancy Handbook, recommends women consume one liter of water per mile of hiking, because staying hydrated reduces any risk of altitude sickness. Why be wary of altitude? Your pregnant heart is already working overtime. “A hike at even just 1,000 feet elevation can precipitate altitude sickness due to the increased blood-flow demands on the heart,” Binkley says. So hike within cell-phone range, and if your heart rate bumps up, slow down, rest, or head to a lower elevation.

As for what to wear, remember—ankle support is critical! Because your body’s center of balance is shifted forward, pregnancy makes you more likely to trip and injure yourself. “Protect ankles from twisting on rocks and roots by wearing good hiking boots that come above the ankle and offer firm ankle support,” Binkley advises.

To escape nausea and heartburn trailside, eat whole-food snacks and skip acidic treats like citrus fruits. Binkley’s recommended power foods are cashews, almonds, and pumpkin seeds, which are good for you and high in baby-beneficial DHA, too. Her favorite snack, “pregnant or not: cranberry-nut trail mix,” also provides bladder protection since moms-to-be are more susceptible to UTIs.

Camp Rules
Overnight, choose a campground close to civilization to ensure a quick departure if something goes awry. Binkley also suggests, “Stay within a mile of an exit route and car, so if you feel physically yuck-o you can leave quickly.”

Pick a level space to pitch your tent, choosing grass, moss, or pine needle-covered ground over packed dirt, and use an inflatable sleeping mat for extra padding. When I camped pregnant, I packed the car with pillows. The extra puff truly helped my sciatica-tortured back remain supported at night. Sleeping on your left side with a pillow between your legs will also lessen stress on your knees and optimize circulation. Above, check out our favorite items to make the outdoors a little more cozy.

Gear Up!

Erin Bernard is a cloth-diapering, outdoors-loving new mom and freelance journalist living in southern NJ. She pens the eco-friendly blog
A Mom Writing (amomwriting.blogspot.com).