How To Ensure You Stay Hydrated During Pregnancy
Growing a tiny human is basically the biggest glow - up your body will ever go through, and it takes a lot of resources to make it happen. One of the most underrated essentials? Water. Staying hydrated is important to keep whole baby - making process running smoothly. From forming amniotic fluid to carrying nutrients and kicking toxins to the curb, water does a lot behind the scenes.
But here’s the thing - pregnant women are quite likely to get dehydrated. Between morning sickness, extra blood pumping through your veins, and the fact that your body is working overtime to grow a whole human, the need for water skyrockets. Dehydration can bring some serious problems, so it’s crucial to know the first signs, risks, and ways to stay ahead of it. This blog is all about why hydration is one of the real MVPs during pregnancy and how to keep both you and your little one hydrated for the journey ahead. Before you dive into this blog, a quick but important note: Please consult your doctor before applying any of the insights shared here to your own life. Everybody is different, and every pregnancy is unique - only your doctor can provide guidance that’s right for you. With that said, let’s get started!
How Much Water Should a Pregnant Woman Drink?
When you're growing a whole human, your body needs adequate water. The general advice? For Indians, the dietary guidelines laid down by ICMR - National Institute of Nutrition Expert Committee, recommends adults to drink about 8 glasses of water including beverages daily. (1) But it’s not just about chugging plain water hydrating fruits, vegetables can help keep you too.
The key is to listen to your body. Thirst is basically your system waving a red flag, telling you it’s already running low on fluids. So don’t wait until you feel parched - stay ahead of dehydration by sipping throughout the day and making hydration a habit. Your body (and your baby) will thank you for it!
Ways to Avoid Dehydration
Staying hydrated during pregnancy is all about keeping it consistent - chugging a lot of water all at once is not the best move. Instead, sip throughout the day to keep your body running smoothly. A reusable water bottle? Your new bestie. Carry it everywhere as a reminder to hydrate. (2)
Food can help too - load up on water - packed snacks like watermelon, strawberries, cucumbers, and lettuce. Want an easy hydration check? Just look at your pee. Pale yellow = good. Dark yellow? Time to step up your water game. And while your caffeine cravings might be real, too much coffee or tea can make dehydration worse, so keep an eye on that intake. Stay ahead of it, and again, your body (and baby) will thank you! (3 - 5)
Signs and Symptoms of Dehydration During Pregnancy
Catching dehydration early is a must, because things can go downhill fast. At first, you might just feel hot, thirsty, have a dry mouth, or notice you're more tired than usual. (5) But if it gets worse, your body will make sure you know - your pee might turn dark yellow, you could be running to the bathroom way less, and dizziness, headaches, or muscle soreness might kick in. It's important to note These signs may also point to other complex medical conditions - especially during pregnancy. If you notice any of them, please consult your doctor promptly.
Causes of Dehydration During Pregnancy
Dehydration during pregnancy isn’t just about forgetting to drink water - it’s a whole mix of things your body is going through.
Not Drinking Enough
Sometimes, life gets busy and drinking water just doesn’t feel like a priority. Or maybe the smell or taste of plain water suddenly feels weird - pregnancy cravings are wild like that. Some people also just underestimate how much fluid their body needs. And let's be real, chugging glass after glass can feel overwhelming.
Not Absorbing Enough
Even if you’re sipping on fluids, pregnancy can make it tough for your body to hold onto them. Morning sickness (which doesn’t just happen in the morning, by the way) can zap fluids fast. Throwing up a lot? That’s double the problem - you’re losing water AND struggling to replace it. Also, pregnancy hormones make some women pee a lot more, and if the reserves are not refilled, that’s a problem. (6)
And don’t forget sweating - your metabolism is running hot, and if the weather’s warm too, dehydration sneaks up even faster. Bottom line? Staying on top of hydration is a must, because your body is working overtime!
Complications of Dehydration During Pregnancy
Dehydration during pregnancy isn’t just annoying - it can cause some real problems. One major issue? When you’re not drinking enough water, you can experience headaches, and fatigued. (4)
Bottom line? Staying hydrated isn’t just about feeling good - it helps keep the body in balance. So, keep sipping that water and give your body the support it needs!
Conclusion
Staying hydrated during pregnancy isn’t just a wellness tip - it’s a necessity for both you and your baby. Water keeps everything running smoothly, from supporting your body’s changes to making sure your little one gets what they need to grow.
Pregnancy ramps up your fluid needs, meaning dehydration can sneak up fast. The trick? Be proactive. Sip consistently, watch for signs like thirst and pee colour, and make hydration part of your routine. Carry a water bottle, eat water - rich foods, and don’t let morning sickness drain your reserves.
Prioritizing hydration isn’t just about feeling good - it’s a key move for a smoother, healthier pregnancy. And if symptoms get serious or won’t go away, checking in with your doctor is always a smart move. You’re putting in the work to grow a whole human - give your body the support it needs!
FAQs
-
How do you tell if you are dehydrated while pregnant?
The easiest way to check your hydration level is by observing your pee color. Pale yellow typically indicates good hydration, while dark yellow or amber color suggests you need to drink more water. You may also experience increased thirst and dry mouth, feel exhausted, and lightheaded. As mentioned before, these complications might arise due to other medical conditions too. So, take a judicious call to see your doctor. -
How can I stay hydrated during pregnancy?
Stay hydrated by drinking water consistently throughout the day, not just when you're thirsty. Carry a reusable water bottle with you. Supplement water intake with other fluids like milk, coconut water, and juices. Eat water - rich fruits and vegetables. Limit high caffeine beverages as they will make you pee more often. -
Can a pregnant woman have electrolyte rich drinks?
While there is no general guideline against it, please check with your doctor! What happens if you don't drink enough water while you are pregnant?
Not drinking enough water can lead to the development of mild signs of dehydration, which can make you feel tired and lightheaded. If you further ignore water, more serious complications can arise.
