We're diving into the essential topic of hydration during pregnancy. Believe us we know that getting enough water isn't always easy in many of our busy lives, but avoiding dehydration while pregnant is something to put high on your to-do list.
Forget just eating for two, it's time to start drinking for two. Here's your comprehensive guide to keeping your pregnant body hydrated and your baby-to-be thriving.
Why is Drinking Water So Important During Pregnancy?
Water isn't just important, it's vital for life, and during pregnancy your body needs even more of it. Here's what proper hydration is doing for you and your little one:
- Forming the amniotic fluid around your baby
- Producing extra blood (hello, pregnancy glow!)
- Building new tissue
- Reducing pregnancy-related swelling
- Helping prevent constipation and hemorrhoids
- Decreasing the chance of urinary tract infections
- Potentially lowering the risk of preterm labor and birth
Water is working overtime to keep you and your baby healthy.
How Much Water Should You Drink Per Day While Pregnant?
Time for some pregnancy math (don't worry, it's the easy kind). Experts recommend 8 to 12 cups of fluids daily. That's about 64 to 96 ounces, or 1.9 to 2.8 liters.
But you also need to know that your fluid needs change as your bump grows:
- First trimester: Focus on sipping what you can, especially if morning sickness is an issue.
- Second trimester: Add an extra 340 milliliters (about 11.5 ounces) to your daily intake.
- Third trimester: Bump it up with an additional 450 milliliters (about 15 ounces).
Needed FACT:
Beyond just your water needs, you need to make sure you are supporting your bodies electrolytes, especially when you are more thirsty than normal. Needed has formulated our hydration support to be both pregnancy and breastfeeding safe. Created with electrolytes and trace minerals are necessary nutrients for optimal body function. During pregnancy you lose more electrolytes and trace minerals than at any other time.
Hydration for Breastfeeding Moms
Planning to breastfeed? Your hydration journey is far from over, your body still needs more than normal. In fact you should aim for about 128 ounces (3.8 liters or 16 cups) a day to keep your milk supply strong and your energy up. Remember, you lose about 25 ounces of water in breast milk every day.
Dangers of Dehydration In Pregnancy
Let's get real—dehydration during pregnancy is not just uncomfortable, it can be downright dangerous. Here's what could happen if you let your hydration slide:
- Reduced growth for your baby (affecting weight, head circumference, and length)
- Dizziness and weakness
- Low blood pressure (hypotension)
- Potential need for hospitalization and IV fluids
Signs of Dehydration While Pregnant
Your amazing pregnant body has ways of telling you it needs more H2O. Keep an eye out for these dehydration red flags:
- Dark-colored urine
- Less frequent urination
- Extreme thirst
- Dizziness
- Fatigue
- Confusion
Severe dehydration can affect your amniotic fluid levels, leading to a condition called oligohydramnios. This can impact your baby's development and protection in the womb.
When Are You at Higher Risk of Dehydration?
Some situations call for extra H2O attention:
- During workouts - yes, even prenatal yoga.
- In hot weather - beach babymoon or just a hot afternoon at home.
- If you have diabetes - check with your provider for specific recommendations.
- When you're dealing with sickness and diarrhea - which unfortunately are common in pregnancy.
How can I stay hydrated if I have morning sickness?
Battling morning sickness? Try these tips:
- Sip fluids little and often
- Keep a water bottle close by for regular small sips
- Try oral rehydration sachets if recommended by your healthcare provider
Tips To Drink More Water During Pregnancy
Ready to level up your water game? Try these expert-approved tips:
- Listen to your body: Drink enough so you rarely feel thirsty.
- Exercise smartly: Work out early or late in the day, or exercise indoors to avoid overheating.
- Mix it up: Use soups, milk, juice, and herbal tea to increase your fluid intake.
- Eat your water: Load up on high-water content foods like watermelon, cantaloupe, strawberries, cabbage, celery, and spinach.
- Flavor boost: Infuse your water with lime or frozen berries for a taste bud party. Or try some of our hydrating recipes here.
- Bottle up: Invest in a refillable water bottle and make it your new accessory.
Remember, every pregnancy is unique. Always chat with your healthcare provider about your specific hydration and health needs.
