Want to know what it’s like to go hiking during the first trimester of pregnancy?
As an avid hiker I was nervous about how pregnancy would affect my ability and desire to get out on the trail. I got pregnant at the beginning of July, so my first trimester coincided with prime mountain hiking season in Colorado. I assumed since I was still early in the pregnancy it wouldn’t affect hiking too much, but boy was I wrong!
Keep in mind that pregnancy is going to be different in terms of symptoms and energy levels. This article shares my personal experience with hiking throughout my first trimester as a first time mom who didn’t know what to expect, and while your experience might be different, I hope it helps paint a picture of how things could look.
Disclaimer: Hiking + Pregnancy!
I want to preface this article by saying that you should always consult your doctor for personal medical advice. My OB is a big proponent of hiking throughout pregnancy, which I’m grateful for. While hiking during pregnancy is probably going to be a safe activity for most people, if you’re high-risk or have other health concerns, it may not be advisable for you.
Your doctor may also have recommendations around the types of hikes you should do or avoid. For example, as someone who lives and hikes regularly in Colorado, my doctor didn’t have any restrictions when it came to hiking at high altitudes. I was just told to avoid situations where there was a high risk of falling (which I do anyway). However, if you live in a low elevation area your doctor might recommend that you avoid hiking above a certain altitude. I also wasn’t advised to keep my heart rate below a certain number, but other doctors may have different recommendations.
My First Trimester Experience
I want to acknowledge that my pregnancy thus far has been pretty uneventful. I don’t want to say it’s been “easy” because I definitely experienced symptoms during the first trimester that threw me for a loop (hello fatigue and brain fog!). However, my nausea was pretty mild and I didn’t have any spotting or other symptoms that would be a cause for concern.
The biggest impact my pregnancy has had so far has been to my sleep quality (I literally get up to pee 7-8x per night, which I didn’t expect this early). Since I haven’t been sleeping well and have been limiting myself to one iced latte per day, I’ve been very tired. Fatigue is normal during the first trimester, but adding sleep deprivation into the mix has been tough.
If you’re experiencing severe morning sickness or exhaustion, hiking might be the last thing on your mind. That’s totally okay! Always listen to your body, whether pregnant or not, and don’t push or force yourself to go beyond your limits. If you get out on the trail and realize you feel like crap, there’s no shame in heading back to the trailhead!
First Trimester Reality #1: Expect to Feel Winded!
The first sign that I had that I was probably pregnant was feeling unusually winded during a fairly easy hike in Mesa Verde National Park. I actually took a test before the trip, which was negative, but when I found myself struggling on a short incline I knew something was up.
I had completed a pretty long and challenging hike the week before and felt fantastic, so I knew I was in “good” hiking shape and shouldn’t have found the trail I was on so difficult (especially since it was at a much lower elevation). Sure enough, when I took another test once I got home it was positive!
Feeling extra winded while hiking, especially while going uphill, persisted until around week 11 for me. By week 12 I felt mostly “back to normal” while doing cardio. By that point my nausea had totally cleared up and my energy levels were (slowly) improving.
It’s normal to feel more winded than usual during the first trimester, even when you’re not active, due to increased blood volume, hormonal shifts, and your body needing more oxygen. Don’t be afraid to take your time and take breaks when needed.
First Trimester Reality #2: Plan on Moving Slower Than Usual!
Under normal conditions I consider myself to be a pretty fast hiker. In fact, being able to zoom past people on busy trails used to be a major point of pride of mine (in hindsight, this was kind of silly, there’s no prize for getting to a destination first!). Hiking during my first trimester definitely slowed me down and humbled me.
I found myself naturally wanting to hike at a slower pace and take my time, which in turn also made me more present. Between feeling winded and having your heart rate increase with less work, slowing down is an almost inevitable part of hiking while pregnant. Use it as an opportunity to connect more deeply with nature and your hiking partner(s).
First Trimester Reality #3: You May Not Have the Energy For a Big Hike!
Summer is usually when I do my biggest hikes of the year (last summer I summited Mt. Whitney in a day!). During week 3 of my pregnancy (before I was actually pregnant) my husband and I did a 10+ mile hike with over 3,000 ft. of elevation gain, which was a pretty typical summer hike for us. While it was a long hike that took all morning (even with a pre 5am start), I felt strong the entire time.
As soon as my pregnancy hormones kicked in the following week I had zero desire for big hikes. Most of the hikes I did during my first trimester were under 4.5 miles. I did one 6.5 mile hike during week 10 and I really had to motivate myself to complete it. The trail itself wasn’t that challenging, but being on my feet and exerting myself for 3+ hours was a lot on my pregnant body.
Your hiking goals may need to change throughout your pregnancy, and that’s okay. If you’re up for a big hike, certainly don’t let me hold you back, but don’t push yourself if you’re not feeling it. The trail will still be there in the future!
First Trimester Reality #4: Hiking May Help You Feel Better…or Worse!
Weeks 5-9 were the most challenging for me so far, which made it difficult to actually find motivation to get out and hike. There was one Saturday where I was feeling particularly nauseous, but wanted to take advantage of nice weather and having my husband off from work, so I chose a fairly short trail close-ish to home.
I didn’t feel great during the drive up and wasn’t sure if I would be able to rally, but once I got out on the trail I was pleasantly surprised that my nausea cleared up almost immediately. It turned out that moving my body and getting some fresh air was exactly what I needed to feel better!
On the flip side, there were a couple of occasions where I started hiking and wanted to turn back after a few minutes because my body just wasn’t feeling it. Things can change day by day while you’re pregnant, so take hiking and other activities day by day too. There’s a fine line between gently encouraging yourself to get out and move, and pushing yourself too hard. Give yourself grace while your body is going through major changes!
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