Why Hydration During Pregnancy Matters: What Every Mom Needs to Know

Posted July 9, 2025

Pregnancy is a beautiful journey, but it also places new demands on your body—and staying hydrated is one of the simplest yet most important ways to support both your health and your baby's development.

Why Hydration Is So Important During Pregnancy

During pregnancy, your body needs more water than usual to:

• Form amniotic fluid
• Support the increased blood volume (which can expand by up to 50%!)
• Aid in digestion and nutrient absorption
• Flush out waste and toxins
• Help regulate body temperature
• Transport essential nutrients to your growing baby

According to the American College of Obstetricians and Gynecologists (ACOG), pregnant women should aim to drink 8–12 cups (64–96 ounces) of water each day. If you're physically active, breastfeeding, or it's especially hot out, you may need even more.

Signs You May Be Dehydrated

Mild to moderate dehydration can creep up quickly and may impact your pregnancy if not addressed. Here are common signs to look out for:

• Dark yellow or strong-smelling urine
• Dry mouth or lips
• Headache or dizziness
• Fatigue or sluggishness
• Constipation
• Infrequent urination
• Muscle cramps
• Increased heart rate

In more severe cases, dehydration can cause Braxton Hicks contractions, reduced amniotic fluid, and even preterm labor. If you’re experiencing symptoms like a racing pulse, confusion, or you haven’t urinated in over eight hours, contact your provider immediately.

Evidence-Based Tips to Stay Hydrated

Hydration isn’t just about drinking plain water (though that’s a great place to start!). Here are smart, research-backed strategies to keep your hydration on track:

1. Start early and sip often.
   Don’t wait until you’re thirsty. Set a timer or use a hydration app to remind you throughout the day.
2. Eat water-rich foods.
   Fruits and veggies like cucumbers, watermelon, oranges, and strawberries are full of water and important nutrients.
3. Limit diuretics.
   Caffeine can be dehydrating in excess. If you enjoy coffee or tea, balance with extra water.
4. Electrolyte balance matters.
   If you’ve been sweating, vomiting, or having diarrhea, your body may need help replacing lost electrolytes. Opt for pregnancy-safe electrolyte drinks (avoid those high in added sugars).
5. Flavor your water.
   Infuse with lemon, mint, berries, or cucumber if plain water isn’t appealing.
6. Track your urine.
   Light straw-colored urine = good hydration. Dark yellow = drink more.

Hydration Supports Your Whole Journey

Hydration plays a key role in preventing urinary tract infections, reducing swelling, easing constipation, and regulating body temperature. It even helps with healthy fetal circulation and nutrient delivery.

As a mama-to-be, keeping your body nourished and well-hydrated is an act of love—for yourself and your baby.

If you're unsure whether you're drinking enough, or you’re struggling with symptoms of dehydration, don’t hesitate to reach out to your provider—or connect with us at Mommy2Bee. Our community is here to support your wellness, one sip at a time.