Staying hydrated during pregnancy is one of the most important things you can do for your health and your growing baby. We understand that drinking enough water isn’t always easy, especially with a busy lifestyle, but it’s essential to prioritize hydration as part of your daily routine. In fact, during pregnancy, it’s not just about eating for two—it’s about drinking for two. Let’s dive into why hydration matters so much and how you can ensure you’re drinking enough water to support your pregnancy.

Why is Staying Hydrated So Important During Pregnancy?

Water plays a vital role in supporting both your body and your baby during pregnancy. Proper hydration helps:

• Maintain amniotic fluid around your baby
• Increase blood production (helping with that pregnancy glow)
• Build new tissue for both you and your baby
• Reduce pregnancy-related swelling
• Prevent constipation and hemorrhoids
• Lower the risk of urinary tract infections (UTIs)
• Potentially reduce the risk of preterm labor and birth

As you can see, hydration is working overtime to keep you both healthy throughout your pregnancy!

How Much Water Should You Drink During Pregnancy?

Experts recommend drinking 8 to 12 cups (64 to 96 ounces) of fluids a day—about 1.9 to 2.8 liters. However, your needs can vary depending on the stage of your pregnancy:

• First Trimester: Drink what you can, especially if you’re dealing with morning sickness.
• Second Trimester: Add an extra 340 milliliters (about 11.5 ounces) to your daily intake.
• Third Trimester: Increase your intake by an additional 450 milliliters (about 15 ounces).

Dangers of Dehydration in Pregnancy

Dehydration can be more than just uncomfortable—it can also pose serious risks to both you and your baby, including:

• Reduced fetal growth, affecting weight, length, and head circumference
• Dizziness, fatigue, and confusion
• Low blood pressure (hypotension)
• In some cases, hospitalization and IV fluids may be necessary

Signs of Dehydration During Pregnancy

Keep an eye out for these common signs of dehydration:

• Dark-colored urine
• Decreased urination frequency
• Extreme thirst
• Dizziness or lightheadedness
• Fatigue or confusion

Severe dehydration can even impact amniotic fluid levels, leading to a condition called oligohydramnios, which can affect your baby’s development and safety in the womb.

When Are You at Higher Risk for Dehydration?

There are certain situations where you may need to be especially mindful of your hydration:

• During workouts (even prenatal yoga)
• In hot weather (like beach trips or hot summer afternoons)
• If you have diabetes or other specific health conditions
• When you’re sick or dealing with pregnancy-related diarrhea

How to Stay Hydrated with Morning Sickness

If you’re battling morning sickness, hydration may seem challenging, but these tips can help:

• Sip fluids consistently throughout the day
• Keep a water bottle close and take small sips often
• Consider oral rehydration solutions, as recommended by your healthcare provider

Tips for Drinking More Water During Pregnancy

Here are a few expert-approved tips to help you stay hydrated:

• Listen to your body: Aim to drink enough so that you’re rarely thirsty.
• Exercise wisely: Work out during cooler hours or indoors to avoid overheating.
• Mix up your fluids: Include soups, milk, juice, and herbal teas to boost fluid intake.
• Eat hydrating foods: Snack on watermelon, cantaloupe, strawberries, and leafy greens like spinach and celery.
• Add flavor: Infuse your water with lime or frozen berries for a refreshing twist.
• Carry a water bottle: Make it easy to sip water on the go by investing in a reusable bottle.

Hydration During Breastfeeding

If you’re planning to breastfeed, the hydration journey doesn’t stop after delivery. Breastfeeding moms need around 128 ounces (3.8 liters or 16 cups) of fluids per day to maintain a strong milk supply and stay energized. This is because you lose about 25 ounces of water every day through breast milk.

Remember, every pregnancy is different, so be sure to consult your healthcare provider for personalized advice on hydration and overall health during your pregnancy journey.