Staying Hydrated in Pregnancy

By Vancouver Community Midwives

Staying hydrated during pregnancy is crucial for the health and well-being of both the mother and the developing fetus. Proper hydration supports various physiological processes and helps prevent complications that can arise during pregnancy.

Below are the key reasons why staying hydrated in pregnancy is especially important

Supports Amniotic Fluid Levels

The amniotic fluid surrounds and protects the fetus, providing a cushioning effect and helping maintain a stable temperature. Adequate hydration ensures that the amniotic fluid volume remains sufficient to support the baby’s development and protect it from external pressures. Dehydration can lead to a decrease in amniotic fluid levels, which may increase the risk of complications, including preterm labor and poor fetal growth.

Regulates Body Temperature

Pregnant women experience changes in body temperature due to hormonal fluctuations and increased metabolic activity. Staying hydrated helps the body regulate its temperature through sweating and maintaining fluid balance. Dehydration can impair the body’s ability to cool down, leading to overheating, which is uncomfortable and may be harmful.

Supports Increased Blood Volume

During pregnancy, a woman’s blood volume increases by approximately 30-50% to supply oxygen and nutrients to both the mother and fetus. Adequate hydration is essential for maintaining this increased blood volume, which helps prevent low blood pressure, fatigue, and dizziness. Without enough fluid, blood volume may decrease, leading to poor circulation and potential complications.

Prevents Constipation

Pregnancy hormones, particularly progesterone, can slow down the digestive system, leading to constipation. Drinking enough water helps keep the stool soft and facilitates smooth digestion. It also supports proper nutrient absorption and prevents discomfort such as bloating, abdominal pain, and hemorrhoids, which are common during pregnancy.

Supports Kidney Function and Detoxification

The kidneys play an important role in filtering waste products and toxins from the blood. Hydration ensures that the kidneys can efficiently remove waste products for both the mother and fetus. Dehydration can lead to kidney stones, urinary tract infections (UTIs), and impaired renal function, which can affect the health of both mother and baby.

Prevents Swelling (Edema)

Many pregnant women experience swelling in their hands, feet, and ankles due to fluid retention. While some degree of swelling is normal, staying hydrated helps prevent excessive fluid buildup. Water helps flush out excess salt and waste products from the body, which can reduce the likelihood of swelling and discomfort.

Aids in Digestion and Nutrient Absorption

Adequate hydration supports the body’s ability to digest and absorb nutrients efficiently, which is crucial during pregnancy when both the mother and baby need additional nutrients. Water aids in the movement of food through the digestive system, preventing issues like acid reflux and heartburn, which are common during pregnancy.

Supports Healthy Skin

Pregnancy hormones can lead to changes in the skin, such as stretch marks and increased dryness or irritation. Drinking enough water keeps the skin hydrated, improving elasticity and helping it stretch more easily to accommodate the growing baby. Hydration also helps reduce dryness, itching, and discomfort.

Prevents Dehydration-Related Complications

Dehydration during pregnancy can lead to several complications, including:

Preterm labor: Dehydration can trigger uterine contractions, which may lead to early labor.
Low amniotic fluid: Dehydration can result in a decrease in amniotic fluid levels, which can compromise fetal development.
Urinary tract infections (UTIs): Dehydration increases the risk of UTIs, which can cause discomfort and lead to more serious complications if left untreated.
Kidney stones: Insufficient water intake can increase the likelihood of kidney stones, which can be painful and difficult to manage during pregnancy.

Helps with Pregnancy Symptoms

Water can help alleviate common pregnancy-related symptoms like:

Morning sickness: Staying hydrated can reduce nausea and vomiting, which is especially important in the first trimester when morning sickness is most pronounced.
Fatigue: Dehydration can exacerbate feelings of fatigue, so drinking water helps maintain energy levels throughout the day.

Supports Breastfeeding Preparation

Drinking water during pregnancy also helps prepare the body for breastfeeding. Staying hydrated is essential for the production of breast milk, and staying hydrated during pregnancy can help ensure that the body is ready to meet the increased fluid demands of breastfeeding after delivery.

“You are not a drop in the ocean. You are the entire ocean in a drop.”
~Rumi~

How Much Water Should a Pregnant Woman Drink?

The amount of water needed during pregnancy varies depending on factors like activity level, climate, and overall health, but a general guideline is about 8-12 cups (64-96 ounces) of fluids per day. This includes all beverages (water, herbal teas, etc.) and water-rich foods like fruits and vegetables. Pregnant women should also listen to their bodies and drink more if they feel thirsty, as thirst is an important signal of hydration needs.

It’s important to note that too much water can also be harmful, leading to water intoxication or hyponatremia (a condition where the sodium level in the blood becomes dangerously low). Therefore, drinking water in moderate amounts and maintaining a balance is key. Consider adding an electrolyte powder to your water.

Also, remember that your body’s hydration needs can increase during the second and third trimesters, when your blood volume is higher and your kidneys are working overtime.

Staying hydrated during pregnancy is essential for both your health and the health of your growing baby. Drinking enough water can be challenging at times, especially if you’re experiencing nausea, fatigue, or morning sickness. However, with some simple tips, staying properly hydrated can become a manageable and even enjoyable part of your daily routine.

Here are some practical strategies to help you stay hydrated in pregnancy

Carry a Water Bottle Everywhere

Keep a reusable water bottle with you at all times so that you can take sips throughout the day, especially when you’re out and about. This will remind you to drink regularly, preventing dehydration before it starts.
Choose a bottle that’s easy to carry, lightweight, and has a wide mouth for quick refills.

Set Reminders to Drink

If you tend to forget to drink, use your phone’s alarm or timer to set reminders every hour or so. It can be a fun and helpful prompt to drink a glass of water.
Alternatively, try using hydration apps or smart water bottles that track your water intake.

Infuse Your Water with Flavor

If plain water feels boring, add natural flavoring by infusing your water with fresh fruits, herbs, or even vegetables. This can make drinking more enjoyable and encourage you to drink more.
Try combinations like lemon and mint, cucumber and lime, or berries and basil.
You can also use slices of citrus fruit or add a few drops of natural fruit juice for flavor.

Eat Hydrating Foods

Many fruits and vegetables have high water content and can help boost your hydration levels. Some examples include:
Watermelon
Cucumbers
Strawberries
Oranges
Celery
Lettuce
Cantaloupe
Incorporating these foods into your meals and snacks can keep your hydration up without feeling like you’re drinking more water than you need.

Drink Water with Every Meal

Make it a habit to drink a glass of water before, during, or after each meal. This can help with digestion and ensure you’re consistently hydrating throughout the day.

Try Coconut Water or Herbal Teas

Coconut water is a great hydrating option, rich in electrolytes like potassium, and is a natural alternative to sports drinks.
Herbal teas, such as ginger, peppermint, chamomile, nettle or red raspberry leaf can provide hydration with the added benefit of soothing properties. These can be enjoyed hot or iced depending on the season or your preference.

Drink Small Amounts Throughout the Day

Rather than trying to drink a large quantity of water all at once, sip small amounts regularly. Drinking too much at one time can lead to discomfort, especially during pregnancy.
Frequent, small sips (about half a cup at a time) are often easier to tolerate, especially if you’re dealing with nausea or bloating.

Watch for Signs of Dehydration

Being mindful of your hydration levels is important. Keep an eye out for signs of dehydration, such as:
Dark yellow urine
Dry mouth or throat
Fatigue or dizziness
Constipation
Headaches
If you notice these symptoms, increase your fluid intake right away.

Opt for Hydrating Snacks

Snack on water-rich foods like Greek yogurt, popsicles, or smoothies. These can provide hydration while also offering other nutrients you need during pregnancy.
Smoothies made with coconut water, yogurt, spinach, or berries are nutrient-packed and hydrating.

Add Electrolytes When Necessary

Sometimes, electrolyte drinks (like those with sodium, potassium, and magnesium) can help keep your hydration levels balanced, especially if you’ve been sweating a lot or if you have morning sickness.
Look for low-sugar or sugar-free options to avoid excessive sugar intake.
Homemade electrolyte drinks with a pinch of sea salt, lemon juice, and honey in water can also be a great natural option.

Drink Water Before Feeling Thirsty

During pregnancy, you may not always feel thirsty but still need to stay hydrated. Try to drink water regularly, even before you feel thirsty, as thirst can be a delayed signal of dehydration.
Set a schedule to drink a certain amount of water each morning, afternoon, and evening.

Make Hydration Fun

Try to make drinking water more enjoyable by creating a hydration routine. For instance, treat yourself to a flavored water infuser or a fancy, reusable water bottle you enjoy using. When something feels fun or special, you’re more likely to stick with it.
You can also track your progress visually, marking how many glasses you’ve drunk on a calendar or in an app. Celebrate your successes!

Hydrate Before Bed

Drink a glass of water before bed to ensure you’re starting the night hydrated. Just be mindful not to drink too much right before sleeping to avoid waking up for bathroom trips!

Avoid Caffeinated Drinks

Caffeinated drinks (like coffee or soda) can contribute to dehydration, as caffeine is a mild diuretic (it increases urine production). While one cup of coffee is okay, try to limit caffeine intake during pregnancy and opt for hydrating beverages instead.

Monitor Fluid Intake During Exercise

If you’re engaging in any physical activity, make sure to drink extra water to compensate for the fluids lost through sweat.
After exercise, rehydrate with water or coconut water to replenish lost fluids and electrolytes.

Hydration During Hot Weather

In hot or humid climates, pregnancy can make you more susceptible to dehydration. Make sure to drink extra water, take breaks in cooler areas, and wear loose, breathable clothing to prevent overheating and dehydration.

In closing…

Staying hydrated during pregnancy is essential for the health of both you and your baby. Using the above tips can help make hydration an easier and more enjoyable part of your day. If you’re unsure about how much water you should be drinking or if you have any health concerns, it’s always a good idea to consult with your healthcare provider for personalized advice.