Are You Cold When Pregnant? | Chills, Causes And Relief

That shivery feeling during pregnancy can be confusing. Many people expect to run hot from the extra blood volume and hormones, then end up reaching for a blanket instead. Mild chilliness is usually harmless, though it can also be your body waving a small flag that it needs rest, food, or a checkup.

Why Pregnancy Sometimes Makes You Feel Cold

Your body is running a complex project during pregnancy. Blood flow changes, hormone levels shift, and your metabolism flexes to grow a baby. Most people feel warmer, but some feel chilled more often, especially in early weeks or when tired.

Feeling cold usually comes from one or more of these factors: changes in circulation, shifting hormone levels, low iron, thyroid changes, mild dehydration, or viral bugs. The pattern of your symptoms matters far more than one random shiver.

Common Reasons You May Feel Cold During Pregnancy

Cause	When It Shows Up	Other Clues
Normal hormone shifts	Any trimester	Mild chills that come and go, no other strong symptoms
Not eating enough	Days with skipped meals or long gaps between snacks	Low energy, irritability, lightheaded spells
Fatigue and poor sleep	Often in first and third trimester	Yawning all day, heavy eyelids, dozing on the sofa
Anemia from low iron	Mid to late pregnancy, or earlier if iron stores are low	Pale skin, shortness of breath, cold hands and feet
Thyroid underactivity	Any time, especially with a history of thyroid disease	Weight gain that feels unusual, puffy face, dry skin, sluggish mood
Low blood pressure	Standing up quickly, hot showers, crowded spaces	Dizziness, faint feelings, blurred vision at times
Infection brewing	Any trimester	Chills with fever, body aches, sore throat, burning when peeing
Stress and anxiety	During busy days or tough news	Racing thoughts, tight shoulders, shallow breathing

Are You Cold When Pregnant? What Is Usually Normal

If you keep asking yourself, “are you cold when pregnant?” because of a few random shivers, you are in common company. Many pregnant people notice days when they wear a sweater while everyone else in the room seems fine.

Normal Chills Without Other Symptoms

Short spells of feeling chilly that settle once you eat, drink water, move around, or change clothes are usually part of the normal range. Hormone levels shift from week to week, and blood flow to your skin adjusts as your body nourishes the growing uterus.

Lifestyle Factors That Make Cold Worse

Everyday habits shape how warm you feel. Long gaps between meals, lots of time sitting still, air conditioning at work, or stress around scans and deadlines can leave you shivering by midafternoon with cold hands, feet, and goosebumps.

When you notice these patterns, the question “are you cold when pregnant?” starts to feel less scary. Instead, it turns into a prompt to check in with food, water, layers, and rest.

Feeling Cold During Pregnancy: Causes Your Doctor Can Check

Sometimes feeling cold during pregnancy is not only about an extra cardigan. Your body can be hinting at anemia, thyroid changes, or an infection that needs treatment. Listening early helps you stay on top of your health and your baby’s health.

Hormones, Blood Flow, And Body Temperature

Progesterone and estrogen rise through pregnancy and change how blood moves through your body. More blood flows to the uterus and skin, yet some people still feel chilly, especially in early weeks before blood volume expansion peaks.

If your blood vessels widen faster than your body can adjust, your hands and feet may feel cool even when your core temperature is normal.

Iron Levels And Anemia

Your body needs extra iron to build red blood cells for you and your baby. When iron stores run low, anemia can develop. Cold hands and feet, pale skin, breathlessness on stairs, and heavy tiredness are common clues. Medical sources such as the
anemia during pregnancy
guide from Cleveland Clinic describe cold extremities as one classic symptom.

Your prenatal team usually screens your blood for anemia more than once. If levels drift down, they may suggest iron rich food, vitamin C sources with meals, or an iron supplement. Trusted blood specialists explain that iron needs rise during pregnancy and that many cases improve with diet changes and supplements.

Thyroid Function And Feeling Cold

The thyroid gland helps set your metabolic rate. When it slows down, you may feel cold, tired, and mentally foggy. Pregnancy places extra demand on the thyroid, and mild hypothyroidism is common. The
hypothyroidism in pregnancy
guidance from the American Thyroid Association explains how thyroid hormones affect energy levels, circulation, and body temperature in pregnancy.

If your provider suspects a thyroid problem, a simple blood test checks hormone levels. Treatment usually involves a daily tablet with careful monitoring through pregnancy.

Infections, Fever, And Chills

Shivers that pair with a measured temperature over 38°C need prompt medical advice. Infection anywhere in the body can cause alternating hot and cold spells. Flu, COVID, urinary tract infections, kidney infections, and other illnesses can all cause chills.

Pregnancy changes your immune system, so flu like illnesses can hit harder. Chills with high temperature, chest pain, trouble breathing, strong headache, or burning when you pee deserve urgent attention from a doctor or midwife.

Stress, Sleep, And Cold Sensations

Pregnancy brings a lot of life changes, and stress hormones run high for many people. Adrenaline and cortisol can change circulation and make your hands and feet feel icy. Broken sleep and repeated night waking to pee also leave your nervous system wired and tired.

How To Warm Up Safely When You Feel Cold In Pregnancy

Once serious causes are ruled out, small daily habits often make a clear difference to how warm you feel at home.

Layer Clothing And Protect Your Extremities

Soft layers trap warm air better than one thick jumper. Start with a breathable base layer, add a long sleeved top, and keep a cardigan or hoodie within reach. Warm socks, slippers, and fingerless gloves can help more than you expect, as hands and feet lose heat quickly.

Avoid electric blankets set on high or hot water bottles that sit directly on your bump. Aim for gentle warmth, not intense heat on one area.

Eat Regularly And Choose Iron Rich Foods

Long gaps between meals drop blood sugar and energy levels, which can increase shivers. Aim for small, steady meals through the day with a mix of protein, complex carbohydrates, and healthy fats. Iron rich choices such as lean red meat, lentils, beans, spinach, and iron fortified cereals help red blood cell production.

Pair plant sources of iron with vitamin C rich foods such as oranges, peppers, or berries to aid absorption. If your midwife or doctor prescribes an iron supplement, follow their advice on dose and timing.

Stay Hydrated And Move Gently

Dehydration narrows blood vessels and can leave you lightheaded and cold. Sip water through the day, aiming for pale yellow urine. Herbal teas that are safe in pregnancy and warm soups add both fluid and warmth while gentle movement, such as walking, stretching, or prenatal yoga, boosts circulation and helps your body generate more heat.

If your midwife has placed limits on activity, ask which gentle movements are safe for you; even ankle circles in a chair can wake up circulation and ease that cold feeling a little more today.

When Feeling Cold In Pregnancy Needs Medical Care

Some patterns around feeling cold point to something that needs medical treatment. Your instincts matter here. If your body feels off and the chills seem new or intense, that alone is a good enough reason to call your pregnancy team.

Chill Symptoms In Pregnancy And When To Seek Help

What You Notice	Possible Cause	Suggested Action
Chills with temperature over 38°C	Viral or bacterial infection	Call your doctor or midwife the same day
Chills with burning when peeing	Urinary tract or kidney infection	Seek urgent medical review
Feeling cold with chest pain or breathlessness	Heart or lung strain, blood clot, or severe anemia	Go to emergency care or call the local emergency number
Cold, pale skin with dizziness and rapid pulse	Low blood pressure, dehydration, or heavy bleeding	Emergency care straight away
Chills, fever, and reduced baby movements	Possible infection affecting you or the baby	Call maternity triage or labor ward urgently
Repeated cold spells with tiredness and pale skin	Anemia or thyroid disorder	Book a prompt appointment for blood tests
Cold sensations plus ongoing low mood or anxiety	Stress related symptoms	Talk with your pregnancy care team soon

If you are unsure whether to seek help, err on the side of calling.

Pregnancy Cold Sensations: Daily Checklist

Chills in pregnancy sit on a wide range, from harmless “brr” moments to signals that something deeper needs attention. A simple daily checklist can keep you in tune with your body.

Daily Self Check Questions

• Did the cold feeling pass once you ate, drank, moved, or changed your clothes?
• Do you have a fever, chest pain, severe headache, or trouble breathing?
• Have you noticed changes in baby movements along with the chills?
• Are you more tired than usual, with pale skin or shortness of breath?
• Do you feel persistently low or extra anxious most days?

If the first question is the only one with a “yes,” your cold spells are probably on the normal side. If you are ticking several of the later questions, or if chills come back day after day, bring this up with your midwife or doctor.