Staying hydrated is super important when you’re pregnant. Proper hydration during pregnancy helps your body support your growing baby, keeps things like your blood and amniotic fluid levels where they need to be, and even helps with digestion.
But sometimes, it’s tough to drink plain water. Maybe it tastes different to you now, or you just don’t feel like drinking it. That’s totally normal, and luckily, there are other ways to stay hydrated during pregnancy that might be more enjoyable.
Why Hydration During Pregnancy Matters
During pregnancy, your body goes through an incredible transformation, and your hydration needs change to keep up. As your baby grows, your blood volume increases by nearly 50% to supply the necessary oxygen and nutrients. This extra blood volume means your body needs more fluids to stay balanced.
In addition to supporting your increased blood volume, staying hydrated helps maintain the amniotic fluid that cushions and protects your baby. Proper hydration also aids in digestion, helps regulate body temperature, and supports the efficient functioning of your organs.
As your body works harder to support your baby’s development, you may also experience common pregnancy symptoms like swelling, constipation, and fatigue. Staying hydrated can help manage these symptoms, making you feel more comfortable and energized throughout your pregnancy.
If Plain Water Feels Tough
Plain water might not be your favorite during pregnancy, and that’s okay! Your sense of taste and smell can change, making water seem less appealing. Plus, as your hydration needs increase, you might get tired of drinking the same thing all the time.
Most experts suggest drinking about 8-12 cups of fluids each day during pregnancy. This can vary depending on your needs, especially if you’re breastfeeding. So, it’s good to have some options beyond plain water.
Seven Alternatives to Support Hydration During Pregnancy
The good news is, you don’t have to rely just on plain water to meet your hydration during pregnancy needs! Here are some tasty and fun alternatives to help keep you hydrated:
Smoothies: Smoothies are a great way to hydrate and can also help you get important nutrients! Try blending water-rich fruits like watermelon or strawberries with greek yogurt or a high-protein milk. You can even add ground flaxseeds or chia seeds for extra fiber.
Herbal Teas: Herbal teas like peppermint or ginger can be a soothing way to get more fluids. Just make sure to choose pregnancy-safe teas and limit how much caffeinated tea you drink.
Electrolyte Powders: These can be a big help if you’re feeling queasy or sweating a lot. Look for ones with little sugar and mix them with water for a quick hydration boost.
Coconut Water: Coconut water is naturally full of electrolytes and can be a refreshing change from plain water. Coconut water has a mild, sweet flavor so if that’s your jam, give it a try!
Infused Water: If plain water isn’t cutting it, try adding some flavor by infusing it with fruits, herbs, or even veggies! Lemon, mint, and cucumber are popular choices, but you can get creative with berries or ginger too.
Seltzers and Sparkling Water: If you miss the fizz of soda, seltzers or sparkling water are great options. They come in lots of flavors, and you can add a splash of juice for even more taste.
Hydrating Foods: Don’t forget that you can eat your water too! Foods like cucumbers, tomatoes, citrus, and melons are full of fluids and also give you important vitamins and minerals.
Pro Tips to Make Hydration Easier
Staying hydrated doesn’t have to feel like a chore. Here are some more simple tips to help make it part of your daily routine:
- Carry a Reusable Water Bottle: Having a water bottle with you at all times is a great reminder to keep drinking. Choose one you love and can easily refill throughout the day.
- Set a Morning Hydration Goal: Start your day by drinking a glass or two of water right when you wake up. It’s an easy way to kickstart your hydration and helps you stay on track.
- Make Hydration Part of Your Routine: Try to drink a glass of water before or after every meal, and another with snacks. This way, staying hydrated becomes a natural part of your day.
- Use an App or Timer: Some apps can remind you to drink water throughout the day. You can also set a timer on your phone as a reminder.
- Keep Track of Your Intake: Write down how much you’re drinking each day or use a water bottle with measurements on the side to help you reach your daily goal.
Dietitian Support For Your Pregnancy Journey
Staying hydrated during pregnancy doesn’t have to be boring or hard. With a few changes to your routine and experimenting with options like the ones above, you can find what works best for you and your baby.
Proper hydration is just one piece of the puzzle when it comes to a healthy pregnancy. Nourishing your body with the right foods is just as important. To help you get started, download our free Pregnancy Meal Plan to learn how to nourish both you and your baby with wholesome, delicious meals.
And if you’re looking for even more support to improve pregnancy outcomes or have a specific pregnancy concern or condition, 1:1 coaching might be for you. Learn more about working with a dietitian who accepts insurance here, or apply to work with us here. We’re excited to support you every step of the way!
