The Importance of Proper Hydration During Pregnancy

Staying hydrated during pregnancy is crucial for both the developing baby and the pregnant person. Extra fluids are needed to produce additional blood and amniotic fluid, absorb essential nutrients, and perform various bodily functions. Fluid needs increase during pregnancy, especially in the second and third trimesters, when we are requiring extra calories. Adequate hydration reduces the risk of dehydration, fatigue, constipation, hemorrhoids, and helps regulate body temperature.

Daily Fluid Intake Recommendations During Pregnancy

During pregnancy, it’s recommended to aim for 8-12 cups of water daily, which is equivalent to 64-96 fluid ounces. If you find it challenging to drink that much water, you can also meet this goal through other types of fluids.

Strategies for Increasing Fluid Intake During Pregnancy

Carry a refillable water bottle with you throughout the day and experiment with different styles to find the one that suits you best. A bottle with a straw might make sipping easier. Keep your water chilled by storing it in the refrigerator or adding ice, which can help boost your fluid intake. For added flavor, infuse your water with citrus fruits like lime, lemon, or orange, or with berries. If you’re struggling to drink enough water, consider incorporating other fluids such as soups, milk, or decaffeinated tea to help meet your hydration goals.

Fruits and Vegetables with High Water Content

If you’re finding it challenging to meet your fluid intake goals, try incorporating fruits and vegetables with high water content, such as: cantaloupe, strawberries, watermelon, lettuce, cabbage, celery, spinach, pickles, cooked squash, apples, grapes, oranges, carrots, cooked broccoli, pears, pineapple, bananas, avocados.

Recognizing Dehydration Symptoms During Pregnancy

Signs of dehydration may include thirst, dark urine, urinating less frequently, dizziness, fatigue, headache, confusion, nausea, dry or chapped lips, dry skin, excessive sweating, muscle cramps, rapid heartbeat and breathing. If you are concerned that you may be dehydrated, seek medical attention.

Check out our hydration tracker for pregnancy free download to help meet your fluid and hydration goals during pregnancy. If you have unanswered questions, please contact us to set up your initial consultation. We would love to help you and your family.