Hydration in Pregnancy: How Much Water is Enough?

Everyone should ensure they are well hydrated. Hydration in pregnancy is even more crucial. Water plays a vital role in supporting the mother’s increased blood volume, maintaining the amniotic fluid, facilitating nutrient transport, and significantly contributing to the baby’s growth and development. However, many expectant mothers remain confused about how much water to drink during pregnancy.

Regardless, this blog delves into the significance of water consumption, the right amount to consume, and a variety of pregnancy hydration tips.

Why is it Crucial for a Pregnant Woman to Stay Well-hydrated?

Pregnancy is associated with numerous changes in a woman’s body. The blood volume is increased by almost 50% by the end of the third trimester. Thankfully, water plays a vital role in this whole process. Water aids digestion, prevents constipation, and regulates body temperature, in addition to its roles in amniotic fluid and blood.

Even a casual dehydration scenario may cause fatigue, headaches, and swelling. At the same time, it will also make the body susceptible to infections such as urinary tract infections and preterm labour.

How Much Water to Drink in Pregnancy

The majority of experts agree that the daily water intake (including during pregnancy) should be 8-12 glasses (approximately 2-3 litres).

• The U.S. National Academies of Sciences, Engineering, and Medicine call for an overall daily fluid consumption of approximately 3 litres (i.e., 12 cups) for women who are pregnant.
• This is a total of all kinds of drinks and water-rich foods (fruits, vegetables, and soups).
• But still, most of the water should be plain water.

Everyone is different, such that their needs vary. For instance:

• Women who live in a very hot environment or work out regularly should probably consume more water.
• Those who have morning sickness, vomiting, or diarrhoea need to rehydrate immediately.

An easy tip to follow is to look at the colour of your urine. Light yellow indicates that the body is sufficiently hydrated, while the darker colours imply that you need to drink more water.

Pregnancy Hydration Needs by Trimester

Before feeling the need to change your fluid intake habits during pregnancy, it is better to consider how your water needs develop throughout the trimesters:

• First Trimester: Nausea and vomiting are the leading causes of fluid loss. Dehydration is preventable through water intake at regular intervals during the day.
• Second Trimester: The blood volume increases to a great extent. Water intake helps maintain good circulation and nutrient delivery to your baby.
• Third Trimester: The water intake will not only keep the swelling at bay, but it will also make Braxton-Hicks contractions disappear and help with the amniotic fluid level.

According to research, the dehydration that occurs in late pregnancy raises the possibility of the onset of contractions along with preterm labour. Hence, the water intake being consistently stable and steady is very crucial, especially in the last two or three months.

Signs You’re Not Drinking Enough Water

One can easily miss the signs of dehydration until it becomes severe. The common symptoms are:

• Dry mouth or cracked lips
• Headaches or dizziness
• Constipation
• Fatigue
• Swelling of the hands, feet, or ankles
• Urine smells dark

Tips to Stay Hydrated During Pregnancy

Ensuring you are properly hydrated during pregnancy shouldn’t feel overwhelming. Take a look at these convenient tips that you can put into practice:

1. Carry a Water Bottle

Always carry a refillable bottle with you. Drink several times during the day.

2. Set Reminders

Digital time intervals or hydration programmes work effectively in following your dehydration goal.

3. Infuse Flavour

Top your glass of water with a slice of lemon, cucumber, or a few berries for an enjoyable and light drink. It won’t compromise your sugar intake.

4. Eat water-rich Foods

Fruits and vegetables may help you a lot with your fluid intake. These are watermelons, oranges, and cucumbers.

5. Balance Electrolytes

Additionally, if you are doing heavy exercise or just having some vomiting, have some coconut water or oral rehydration solutions (consult your doctor first).

6. Sip, don’t Chug

Following this strategy, you will drink small amounts but constantly throughout the day, which will help your body to absorb the fluids better and avoid the risk of bloating.

Hydrate Before Bed

It is recommended by some people that you should rely on a glass of water before you fall asleep. Thus, the levels will be maintained overnight. However, it is equally important not to overdo it to avoid having to get up frequently in the middle of the night.

Special Considerations

It is essential to have a sufficient quantity of water; there is, however, another side to the coin: the issue of overhydration. Drinking too much water can displace the minerals in the body that balance the blood, such as sodium, which in the long run leads to a condition known as hyponatraemia.

In case you are encountering such health conditions as preeclampsia, gestational diabetes, or kidney problems, the doctor who is in charge of your care will set up a customised hydration plan for you. Take good care of yourself and never stop trusting the knowledge of your healthcare professional.

Quick Statistics on Pregnancy Hydration

• The extra energy a pregnant woman uses during the day is about 300 calories, and the water she consumes acts as a catalyst to burn this food most efficiently.
• Water makes up almost the whole composition of the amniotic fluid, which is one of the most significant life-supporting factors for the baby in the mother’s womb.
• One study cited in the American Journal of Perinatology linked the occurrence of dehydration to the risk of having premature labour by 30 per cent.
• According to the Journal of Perinatal Education, the water intake during labour is essential, and the study showed that women who hydrated had shorter labour durations than those who were dehydrated.

Final Thoughts

Taking good care of your body first and foremost through good hydration is one of the most constructive and easiest ways to go that will definitely have a positive impact on your pregnancy journey. Essentially, it will make your blood circulation perfect; nutrient delivery will be at its optimal functionality, and hence, boost foetal development. Besides all these, it will also keep your energy levels up and offer you comfort during difficult times. However, you can download our free pregnancy guide here.

Remember, pregnancies are very different from one another, so you should seek advice from your practitioner to come up with the most suitable hydration plan for you.