Skip to Main Content

Keeping Hydrated During Pregnancy and the Postpartum Period

 Back To Blog

Keeping Hydrated During Pregnancy and the Postpartum Period

Jul 18, 2022
A pregnant mom staying hydrated.

When mamas are pregnant, their health is more important than ever. Not only does her health affect her own well-being, but mama's health also determines her baby's wellness.  

Since two lives are depending on mama's health, simple things like food and water consumption become extremely important.  

Anyone who has done even a small amount of research on a woman’s needs while pregnant knows that a healthy diet is essential to a healthy pregnancy. However, hydration is often overlooked. 

Proper hydration is key for developing the fetus since the mama has increased water requirements as the baby develops.  

Water is key in transporting nutrients, regulating body temperature, eliminating waste, proper digestion, and more. All of these functions are key to maintaining a healthy pregnancy and developing a healthy baby.  

The hottest part of summer is upon us and staying hydrated in the heat is more difficult than any other time of the year. 

In this post, we will go over the benefits of proper hydration for a pregnant mama and the right amount of water and electrolytes you need to have a healthy pregnancy.  

Proper Hydration During Pregnancy 

Staying properly hydrated during pregnancy is just the start. Mama also needs to consume the right number of electrolytes and stay hydrated during the postpartum period.  


Warning Signs of Dehydration 

To start, let’s look at some of the warning signs of dehydration: 

  • Overheating 

  • Headaches  

  • Sluggishness 

  • Dark or concentrated urine 

Any of these signs mean that it’s time to hydrate. It is recommended that you drink 2.3 liters of water every day (that’s 8-12 glasses). If you are worried that you are not getting enough, it may be time to start tracking your water intake.  

Your needs depend on your size, how far along you are in your pregnancy, and other biological factors. Consult your care providers if you want a more precise measurement of your needs.  

Benefits of Proper Hydration 

Next, let’s take a look at some of the basic benefits of proper hydration.  

  • Decreases risk of preterm labor and preterm birth 

  • Decreases risk of edema  

  • Helps prevent or ebb migraines 

  • Makes skins softer, and less prone to blemishes 

  • Can stop or prevent Braxton Hicks (practice contractions)  

Best Ways to Improve Water Consumption  

There is no room for dispute, proper hydration during pregnancy is very important. But many people struggle to drink enough water to meet their bodily needs. 

Here are some ways to help you make it easier to stay hydrated. 

  • Add fruits like lemon, lime, or razzberries to your water 

  • Avoid caffeine 

  • Increase fruit and vegetable intake (as well as other foods with high water content) 

  • Milk, juice, tea, sparkling water, and soup all are additional sources of water 

  • Listen to your body, when you feel thirsty make sure you drink water 

  • Drink enough fluids to make your urine colorless or light yellow 

  • Avoid intense heat 

  • Increase fluid intake before and during an increase in activity 

  • Drink water after waking up 

Hydration in the Postpartum Period 

After you have given birth, don’t slack on your water intake. Proper hydration is just as important during the postpartum period. You may even need more water while you are breastfeeding.  

The American College of Obstetricians and Gynecologists recommend breastfeeding mamas consume 3.8 liters of water a day. While drinking more water while breastfeeding is necessary, the more water you drink will not necessarily increase the amount of milk you produce.  

Electrolytes While Pregnant 

Proper hydration is one of the best ways to ensure a healthy pregnancy. Proper intake of electrolytes is another necessity for pregnant mamas.  

Electrolytes are minerals that conduct electrical charges in the body. They are essential for intense activity and daily functioning. 

They also help maintain balance, improve blood flow, regulate blood pressure, build bone, and influence your hormones.  

The main electrolytes are sodium, chloride, potassium, magnesium, calcium, phosphorus, and bicarbonate.  

Foods like potatoes, milk, nuts, seeds, broccoli, pickle juice, and more are all excellent sources of electrolytes that pregnant women might consider.  

Stork Helpers is Your Pregnancy Guide 

Women who are pregnant are often overwhelmed by all the changes taking place in their lives. There is no longer a sense of “normal” and things they used to take for granted can become struggles.  

Every pregnant mama needs a little extra support, and for that reason, many mamas are turning to doulas for help. 

Tamara from Stork Helpers is the best doula in the Cincinnati and Dayton area. She is experienced in helping mamas (both new and veteran) get the support they need to thrive during their pregnancy.  

If you are ready to get the support that you deserve during your pregnancy, then it’s time to reach out to Tamara at Stork Helpers.  

Always listening, never judging, Tamara is here for you!  

loading gif