Traveling Sri Lanka at 22 weeks pregnant which activities are off limits

Genuinely doable with sensible boundaries. AVOID: Sigiriya rock summit (steep steel staircases, dehydration risk, wasps), Adams Peak, the rougher safari jeeps in Yala Block 1 (jolting on rough tracks for hours is a real concern), boat trips in choppy water, hot mineral baths (Kanniya hot springs), any high-intensity hiking. CAUTION: long days in heat (use AC vehicles, avoid 11am-3pm sun), the scenic train (the iconic open-doors with locals hanging out is not for you - book RESERVED 1st class AC, far safer). FINE: gentle cultural triangle visits, Dambulla cave temple (steps but rest-able), Polonnaruwa by tuk-tuk not bicycle, lagoon boat rides in calm water, Madu River, Galle Fort walking, beach time (sit-and-paddle, no body surfing), Ayurveda gentle treatments designed for pregnancy (must inform the therapist), cooking classes (most positions are fine). For repellent: Picaridin is generally pregnancy-safe in standard concentrations; DEET up to 30 percent is considered safe per WHO and CDC; AVOID essential-oil-only repellents in dengue zones, they do not work reliably enough.