Hydration During Pregnancy: The Path to a Healthy Pregnancy 

Between the belly and the blazing Florida sun, staying hydrated during pregnancy can feel like a full-time job.

Here in Florida, our hot and humid climate makes hydration even more crucial when you’re expecting. Your body is working overtime to nourish your growing baby, so staying hydrated isn’t just a suggestion—it’s essential for both your health and your baby’s, from pregnancy through postpartum.

And yet, hydration is often an afterthought.

But the truth is, it’s one of the most important building blocks of a healthy pregnancy.

Hydration = Healthy Pregnancy

When you’re pregnant, your body’s demand for fluids increases significantly—and making sure you’re getting enough can make all the difference.

Here’s why:

• Regulating body temperature: When you step outside into the blazing Florida heat, even a short walk can leave you drenched in sweat. And if you’re pregnant, your body has to work even harder to maintain its temperature. Water helps regulate your body temperature, which is especially important in warmer weather. During pregnancy, this process becomes even more critical, as your body is already under stress due to the changes happening internally.
• Changes in your body: As a first-time mom, you might be feeling like your body is going through some major transformations (and it is!). One of the biggest changes is that your blood volume increases by nearly 50% during pregnancy to support your growing baby and placenta. On top of that, your hormones fluctuate and your metabolism shifts—creating an increased demand for fluids. Water helps your body adapt to all of these changes. Staying well-hydrated supports better circulation, nutrient delivery, and overall comfort as your body works hard behind the scenes.
• Nutrient transportation: Water is responsible for transporting essential nutrients to your baby. As you add more nutrients to your diet to support your pregnancy, water helps deliver those nutrients to your growing baby. The more nutrients your baby needs, the more fluid your body requires to facilitate that process. It’s a delicate balance. Staying hydrated ensures that your baby receives the nourishment they need.
• Amniotic fluid levels: As your baby grows, the levels of amniotic fluid in your uterus should also increase. This fluid provides a cushion that protects your baby and helps with development. Adequate water intake supports these rising amniotic fluid levels, ensuring that your baby has a safe, hydrated environment to grow in.

Pregnancy Dehydration = Increased Health Risks

Pregnancy dehydration is serious! And some issues that arise from dehydration aren’t always an easy fix. 

Dehydration health risks for you and your baby:

• Fatigue, dizziness, and headaches: One of the first signs of dehydration during pregnancy is feeling unusually tired. Pregnancy alone can make you feel drained, but dehydration can take that feeling to the next level. Headaches and dizziness are also common, making your daily responsibilities even harder to handle.
• Increased risk of UTIs and constipation: Dehydration can also contribute to urinary tract infections (UTIs) and constipation. While both of these are common during pregnancy, they can become much worse when you’re not drinking enough water. UTIs can lead to more serious infections, while constipation can cause discomfort and complications like hemorrhoids. 
• Low amniotic fluid: One of the more severe consequences of dehydration is that it can lower the levels of amniotic fluid. Low fluid levels can cause complications that require immediate medical attention and intervention.
• Reduced oxygen supply to your baby: Dehydration can lead to a reduction in blood volume, which in turn can reduce the amount of oxygen delivered to your baby. Oxygen is crucial for your baby’s development, and less of it can cause complications for both of you.
  

Tips For Staying Hydrated

So, how much water do you really need to stay hydrated? 

During pregnancy, you’ll want to drink at least 8 – 10 cups (64 to 96 ounces) of water daily to stay hydrated. But depending on your activity level, climate (Florida summer…ugh), and your overall health, you may need more. 

And if you’re struggling to drink that much, here are a few ways to help: 

• Hydrate with other beverages (in addition to water): You don’t have to drink just plain water to stay hydrated. Herbal teas (that are pregnancy-safe), coconut water, and even diluted sports drinks can help keep you hydrated too. 
• Snack on water-rich foods: Did you know that certain foods can also help hydrate you? Watermelon, cucumbers, strawberries, and oranges are all packed with water, and incorporating them into your diet can help boost your hydration. These foods are not only refreshing but also provide added nutrients that are beneficial for you and your baby.
• Set a reminder: Life is busy, and it’s easy to forget to drink water when you’re juggling work, appointments, and everything in between. Try setting a reminder on your phone every few hours to remind you to take a sip. It might sound simple, but these little prompts can help you stay on track.
• Make water more enjoyable: If plain water doesn’t excite you, try infusing it with fresh fruits, herbs, or even a splash of coconut water for extra flavor. You can also invest in a stylish, insulated water bottle to keep your water cold and easily accessible throughout the day.
• Avoid sugary drinks: Try to limit your consumption of sugary beverages or caffeinated drinks like soda, coffee, and energy drinks. These drinks can dehydrate you, making it even harder to stay hydrated. Opting for healthier alternatives will keep you feeling better in the long run.

Symptoms to Watch Out For

Dehydration can sneak up on you, especially if you’re busy and don’t realize it. So stay on the lookout for the early signs:  

• Dark urine 
• Dry lips and mouth
• Frequent headaches
• Fatigue
• Dizziness 
• Constipation 
• Flushed skin

If left unaddressed, dehydration can lead to more severe symptoms, such as: 

• Rapid heartbeat 
• High blood pressure 
• Increased fatigue and dizziness
• Persistent vomiting 
• Confusion or delirium

If you experience any of these symptoms, it’s important to take action and speak with your healthcare provider. Pregnancy dehydration can be addressed, but it’s best to catch it early to prevent complications.

Your Pregnancy Resource

As Florida’s summer heat intensifies, it’s easy to forget just how much more hydration your body needs. A summer pregnancy can be challenging, but staying hydrated makes it a little easier. 

So, keep water intake at the top of your to-do list each day, and remember that even small, consistent efforts to hydrate can make a significant difference.

Your healthcare provider and your doula are excellent resources for advice on hydration and overall pregnancy wellness. When you have a trusted support system by your side, you can feel confident that you’re doing everything to stay healthy and hydrated.

If you’re looking for extra support throughout your pregnancy, having a dedicated doula can make all the difference. At Buddha Belly Doulas, we’re here to guide you, answer your questions, and help you navigate everything from hydration to labor and delivery.

Feel free to reach out to us—we’d love to support you during this special time. Hydration, along with the right support, will keep you feeling strong and ready for what’s ahead!

Also check out: Understanding Pregnancy Cravings or Unusual Pregnancy Symptoms to Never Ignore