🌿 Pregnancy and Hydration
- petrinolyndsey
- Jun 27
- 3 min read
Updated: Jun 27
Written by Llamamma Mothercare
Inspired by Vancouver Community Midwives
Staying hydrated during pregnancy is one of the simplest, yet most essential ways to support your health and the growth of your baby. Water fuels the body’s core functions, supports fetal development, and helps you navigate the changes pregnancy brings with more ease and comfort.
Why Hydration Matters in Pregnancy
Supports Amniotic Fluid Levels
Amniotic fluid cushions your baby, helps regulate temperature, and promotes healthy development. Staying hydrated helps keep fluid levels stable and reduces the risk of complications like preterm labor or poor fetal growth.
Regulates Body Temperature
Your body works harder during pregnancy, and hormonal shifts can make you overheat more easily. Water helps you stay cool and comfortable.
Maintains Blood Volume
Your blood volume increases by up to 50% during pregnancy! Hydration helps your heart efficiently supply oxygen and nutrients to your baby and prevents fatigue, dizziness, and low blood pressure.
Prevents Constipation
Water keeps digestion moving. With pregnancy hormones slowing things down, hydration is your ally in preventing constipation, bloating, and hemorrhoids.
Supports Kidney Function & Detox
Your kidneys are working overtime. Water helps them flush out toxins and waste, reducing your risk of UTIs and kidney stones.
Reduces Swelling (Edema)
While some swelling is common, proper hydration helps flush excess salt and fluid, reducing puffiness in your hands, feet, and ankles.
Aids Nutrient Absorption
Hydration ensures you’re absorbing the vitamins and minerals you and your baby need. It also helps ease heartburn and nausea.
Promotes Healthy Skin
Water supports skin elasticity and helps reduce stretch marks, dryness, and itching—keeping you more comfortable as your belly grows.
Dehydration Risks in Pregnancy
Without enough water, your risk of certain complications rises:
Preterm labor (due to contractions triggered by dehydration)
Low amniotic fluid
Urinary tract infections (UTIs)
Kidney stones
Fatigue and morning sickness
How Much Water Should You Drink?
The general guideline is 8–12 cups (64–96 oz) of fluids per day. This includes water, herbal teas, coconut water, and even water-rich foods like fruits and veggies. Your needs may increase in hotter weather, during exercise, or as you enter the second and third trimesters.
Too much water isn’t helpful either—it can lead to hyponatremia, a dangerous drop in sodium levels. Balance is key. Consider adding an electrolyte powder or pinch of sea salt and lemon if you’re drinking a lot of water.
Practical Tips to Stay Hydrated
Carry a Water Bottle Everywhere
Choose one you love and keep it close.
Set Gentle Reminders
Use apps or alarms to prompt a sip every hour.
Infuse Your Water
Try lemon-mint, cucumber-lime, or berry-basil for fun, natural flavors.
Eat Water-Rich Foods
Watermelon, cucumbers, oranges, lettuce, and strawberries are delicious hydration boosters.
Drink with Every Meal
Create habits around meals—before, during, and after.
Try Coconut Water or Herbal Teas
Hydrate while supporting digestion, calming nerves, or boosting electrolytes.
Sip, Don’t Chug
Small sips throughout the day are easier to tolerate, especially if you’re nauseous.
Snack Smart
Popsicles, smoothies, and yogurt are all hydrating options.
Add Electrolytes if Needed
Especially important if you’re sweating, exercising, or dealing with morning sickness.
Watch for Dehydration Signs
Dark urine, headaches, fatigue, dry mouth, or dizziness? Drink up.
Be Mindful in Hot Weather
Stay in the shade, wear breathable clothes, and hydrate more often.
Limit Caffeine
Caffeine can dehydrate. One cup is okay, but balance it with extra water.
Hydrate Before Bed
Just don’t overdo it to avoid late-night bathroom runs!
In Closing…
Hydration is a powerful, accessible way to support yourself and your baby throughout pregnancy. Whether you’re battling morning sickness, busy with appointments, or just adjusting to this new season of life—keep your bottle full, your snacks hydrating, and your heart encouraged. You’re doing beautifully.
Stay well,
Llamamma Mothercare
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