As a doula supporting expectant mothers through their pregnancy journeys, I've witnessed firsthand the profound impact that proper hydration can have on both mother and baby. Today, I want to share with you why staying well-hydrated during pregnancy is not just important—it's essential. Let's dive deep into the world of prenatal hydration and explore its numerous benefits, potential challenges, and practical tips for keeping you and your baby healthy and happy.
Why Hydration Matters
Supports Fetal Development: Water is the primary component of amniotic fluid, which surrounds and protects your growing baby. Staying hydrated ensures there's enough fluid for your baby to move, grow, and develop properly. Adequate amniotic fluid is crucial for the development of your baby's lungs, digestive system, and musculoskeletal system.
Prevents Complications: Adequate hydration can help prevent common pregnancy discomforts like constipation and urinary tract infections. It also reduces the risk of more serious complications such as preterm labor and low amniotic fluid levels (oligohydramnios). Proper hydration can even help prevent the formation of kidney stones, which are more common during pregnancy.
Eases Pregnancy Symptoms: Proper hydration can alleviate common pregnancy symptoms like morning sickness, fatigue, and headaches. It can also help reduce swelling in your hands, feet, and ankles by flushing out excess sodium from your system.
Promotes Healthy Blood Volume: During pregnancy, your blood volume increases by about 50%. Staying hydrated helps your body produce this extra blood, which is crucial for supporting your growing baby. This increased blood volume helps deliver essential nutrients and oxygen to your baby and supports the growth of the placenta.
Prepares for Labor: Good hydration in the weeks leading up to labor can help ensure you have the stamina needed for childbirth. It can also help prevent dehydration during labor, which can lead to fatigue and ineffective contractions.
Regulates Body Temperature: Pregnancy can increase your body temperature, and proper hydration helps your body's cooling system function effectively, preventing overheating which can be harmful to your baby.
Supports Skin Elasticity: As your belly grows, staying hydrated can help your skin remain elastic and may help reduce the appearance of stretch marks.
How Much Water Should You Drink?
While individual needs may vary, most pregnant women should aim to drink about 8-12 cups (64-96 ounces) of water per day. Remember, this includes water from all sources, including fruits, vegetables, and other beverages.
However, your hydration needs might increase:
- In hot weather or high altitudes
- If you're exercising
- If you're experiencing morning sickness or diarrhea
- In the later stages of pregnancy
It's always best to consult with your healthcare provider about your specific hydration needs, as they may vary based on your individual circumstances and any health conditions you may have.
Signs of Dehydration During Pregnancy
It's crucial to recognize the signs of dehydration early. Watch out for:
- Dark-colored urine or infrequent urination
- Dry, sticky mouth
- Fatigue or dizziness
- Headaches
- Dry skin
- Constipation
- Increased heart rate
- Nausea
If you experience these symptoms, increase your fluid intake and contact your healthcare provider if they persist.
Our Tips for Staying Hydrate
Start your day with a 16oz cup of room temp water with a squeeze of lemon and pinch of salt. This starts you off on the right foot before your first meal.
Carry a Water Bottle: Always keep a reusable water bottle with you as a constant reminder to drink. Choose one with volume markings to help you track your intake throughout the day.
Flavor Your Water: If plain water doesn't appeal to you, try adding slices of lemon, cucumber, or berries for a refreshing twist. Herbal teas (caffeine-free) can also be a great way to increase your fluid intake. We are obsessed with these electrolyte drops from BUOY! As a supporter of CHB you get 20% off with this link.
Eat Water-Rich Foods: Incorporate foods with high water content into your diet, such as watermelon, cucumbers, strawberries, lettuce, and celery. These foods not only help with hydration but also provide essential nutrients.
Set Reminders: Use your phone or a hydration app to remind you to drink water regularly throughout the day. Some apps even allow you to log your intake and set personalized goals.
Monitor Your Urine: Your urine should be pale yellow or clear. If it's dark, that's a sign you need to drink more water.
Create a Routine: Try to drink a glass of water at set times, such as when you wake up, with each meal, and before bed.
Limit Dehydrating Beverages: Reduce your intake of caffeine and avoid alcohol, as these can contribute to dehydration.
Use a Straw: Some women find it easier to drink more water when using a straw. This can be especially helpful if you're experiencing nausea.
Hydration and Common Pregnancy Concerns:
Morning Sickness
If you're struggling with morning sickness, staying hydrated can be challenging but is even more critical. Try these strategies:
- Sip small amounts of water frequently throughout the day
- Try cold, fizzy water if it's more tolerable
- Suck on ice chips or frozen fruit
Swelling (Edema)
While it might seem counterintuitive, drinking more water can help reduce swelling by flushing out excess sodium.
Constipation
Increased water intake, combined with a high-fiber diet, can help alleviate pregnancy-related constipation.
Urinary Tract Infections (UTIs)
Pregnant women are more susceptible to UTIs. Staying well-hydrated helps flush bacteria from your urinary tract, potentially preventing infections.
Hydration During Labor
As you approach your due date, maintaining good hydration becomes even more crucial. During labor:
- Continue to drink water or clear fluids if your healthcare provider allows
- Use ice chips if you're not allowed to drink during active labor
- Consider sports drinks to replenish electrolytes during a long labor (check with your provider first)
A Note on Overhydration
While rare, it is possible to drink too much water, which can lead to a condition called hyponatremia (low sodium levels in the blood). Always follow your healthcare provider's recommendations and listen to your body's thirst cues.
To Sum Up
Proper hydration during pregnancy is a simple yet powerful way to support your health and your baby's development. As your doula, I would encourage you to make hydration a priority throughout your pregnancy journey. Remember, every small sip contributes to the wellbeing of both you and your little one.
If you have any questions or concerns about hydration or any other aspect of your pregnancy, don't hesitate to reach out to your healthcare provider or doula. We're here to support you every step of the way. Stay hydrated, stay healthy, and enjoy this beautiful journey of pregnancy!
We also highly recommend reading Quench by Dana Cohen MD for more information on hydration.
This blog post is brought to you by Carriage House Birth, supporting expectant mothers through education, empowerment, and compassionate care. For more information on our classes and support services, visit our website or follow us on Instagram @carriagehousebirth. *
Photo: Naomi Vonk