Staying Hydrated In Pregnancy
In pregnancy, your needs for just about everything go up, including fluids. The same is true for breastfeeding! During pregnancy, blood volume, incredibly, increases by about 50–60%, so there’s a higher demand on your body for hydration to support you and your baby’s circulation, amniotic fluid levels, and development.
In pregnancy, your digestive tract also slows down, giving your baby a chance to absorb more of your nutrients. Good for your baby, but it can lead to constipation for you. Making sure you’re drinking enough fluids can also be really helpful in alleviating constipation.
The best way to know if you’re drinking enough is to look at your urine color. It should be a light, pale yellow (think champagne). You can also try a quick skin check by gently pinching the skin on the back of your hand. It should spring back quickly; if it doesn’t, you may be dehydrated. Thirst, fatigue, headaches, and dizziness can also be signs you need more fluids.
And remember, that proper hydration isn’t just about water intake, you need the right balance of electrolytes, too. Electrolytes like sodium, potassium, magnesium, and calcium help regulate fluid balance, nerve signaling, and muscle function. They are important! But despite what a lot of marketing suggests, we get electrolytes from food, not supplements. A varied diet with plenty of fruits and vegetables, like watermelon, bananas, oranges, tomatoes, beets, and leafy greens, usually covers your needs.
However, pregnancy and breastfeeding are times when I personally find myself reaching for more electrolyte supplements. If you’re exercising, sweating more, dealing with morning sickness, or spending time in hot or dry environments, adding electrolytes can be helpful. Especially since your needs are higher.
I look for brands that use real sugar rather than stevia, monk fruit, or artificial sweeteners. A bit of sugar can actually help improve fluid absorption in the gut, which is the goal when you’re trying to rehydrate.
Most pregnant women need roughly 8-12 cups (64–96 oz) of fluids per day, and this may be even higher when you’re breastfeeding. But overall, it’s best to use how you’re feeling and your urine color as a guide, as needs vary.
Did you find you were thirstier when pregnant or breastfeeding? I had to keep a giant water bottle near me at all times when I was breastfeeding! Let me know in the comments!
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I always appreciate guidance that comes back to physiology instead of marketing. Pregnancy and breastfeeding really do change hydration needs, but it does not have to become complicated. Urine color, symptoms, food, electrolytes, heat, exercise, and morning sickness all give important clues. Such a helpful reminder for moms to listen to their bodies.