Drinking for Two (Hydration in Pregnancy)

Pregnancy is a time of incredible change for your body, and staying hydrated is one of the simplest yet most powerful ways to support your well-being and your baby's development. Water plays a vital role in everything from forming the amniotic fluid to delivering essential nutrients. Here's why hydration matters — and how to make it easier to stay on track.

Why Hydration is Crucial in Pregnancy

Nutrient Delivery: Water helps transport vitamins, minerals, and hormones to your baby. Proper hydration ensures these vital nutrients reach your developing child.
Amniotic Fluid Maintenance: This fluid surrounds your baby, providing protection and aiding in their movement. Staying hydrated helps maintain appropriate levels.
Reducing Common Discomforts: Drinking enough water can ease common pregnancy symptoms like constipation, swelling, and headaches - you don't have time for any of those!
Preventing Dehydration Risks: Dehydration during pregnancy can increase the risk of complications such as urinary tract infections, preterm labor, and overall maternal health, which can impact your baby's development.

Practical Tips to Stay Hydrated

Keep Water Accessible: Carry a reusable water bottle wherever you go. Having it in sight is a great reminder to sip throughout the day, and having a straw makes it even easier to drink more! We love our cups from the Oklahoma-based company Simple Modern!
Flavor Your Water: If plain water isn't appealing, try adding slices of lemon, cucumber, or berries for a refreshing twist.
Time It Right: Set reminders to drink a glass of water at key points — first thing in the morning, before meals, and before bed.
Hydrate Through Food: Fruits and vegetables like watermelon, cucumbers, and oranges are rich in water and can supplement your intake!
Limit Dehydrating Drinks: While it's okay to enjoy your morning coffee or tea, keep an eye on caffeinated beverages, which can increase fluid loss.

How Much Water Do You Need?

Every woman's needs are unique based on so many factors, including activity level, diet, how many babies you're growing - so we recommend with starting your day with 16oz of gel water (this is water with a pinch of sea salt, or freshly squeezed lemon) and then responding to what your body needs throughout the day. Remember: water, herbal teas, and hydrating foods all count towards hydration!

Final Encouragement

Staying hydrated doesn't have to feel overwhelming. Small, consistent steps — like keeping water nearby and choosing hydrating snacks — can make a big difference in how you feel. By giving your body the water it needs, you're helping both yourself and your baby thrive.