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Smart Hydration Strategies for Pregnancy and Breastfeeding

Disclaimer:  This content is for informational purposes only and is not intended to be a substitute for professional medical advice. Always consult your doctor before starting any new supplement or changing your diet, hydration, or exercise routine during pregnancy or breastfeeding.

Congratulations on beginning the amazing adventure of motherhood! As your body gets ready to support a new life, it is crucial to focus on your health and wellness. One of the simplest but most important things you can do is ensure you drink enough water.

This helpful guide delves into the significance of staying hydrated during pregnancy and breastfeeding. It covers your questions and offers advice to help you and your baby thrive.

Why Water Matters More Than Ever When You Are Pregnant

Water is vital for your and your baby’s health during pregnancy and breastfeeding. The amniotic fluid, which protects your baby, is mostly water, so staying hydrated is crucial for your baby’s development. Water also helps deliver essential nutrients to your baby and supports their healthy growth.

Your body temperature sometimes rises during pregnancy and breastfeeding. Hydration will help keep you cool and functioning at your best. Additionally, increased blood volume and hormonal changes during pregnancy can lead to constipation. Drinking water can help keep your digestive system running smoothly.

Furthermore, healthy blood flow is essential for both you and your baby. Water plays a crucial role in this. Finally, since breast milk is mostly water, staying hydrated is important to produce enough milk to nourish your little one. Remember to drink plenty of water to support a healthy pregnancy and breastfeeding journey. 

pregnant women holding belly

How Much Water Should Pregnant Women Drink?

The general recommendation for pregnant women is to consume 8-12 cups (64-96 ounces) of fluids daily [1]. However, this can vary depending on several factors:

  • Your body size and weight.
  • Physical activity.
  • Hot and humid weather.

Due to milk production, breastfeeding mothers have even higher fluid needs. Aim for 12-16 cups (96-128 ounces) of fluids daily. [2] Remember, these are general guidelines. Consult a doctor to determine your individual needs. They will consider your specific health and recommend a personalized hydration plan.

Is there anything besides water that can help me stay hydrated?

While water is the gold standard for hydration, you can also incorporate other healthy options. Many fruits and vegetables have a high water content. Watermelon, strawberries, cantaloupe, and leafy greens are excellent choices. Broth-based soups are a delicious and hydrating way to increase fluid intake. Caffeine-free herbal teas like chamomile or peppermint are soothing and hydrating. Finally, the naturally occurring electrolytes in coconut water are beneficial.

Remember to limit sugary drinks. These can contribute to dehydration and unwanted weight gain. Excessive caffeine can also be dehydrating and may impact your baby. Consult your doctor about safe caffeine limits.

taking 1 gallon bottle out of fridge

I forget to drink water throughout the day. Are there any tips to help me remember?

Here are some handy tips to ensure you stay hydrated throughout the day:

  • Carry a reusable water bottle. A readily available water bottle is a constant reminder to sip. Choose a bottle you enjoy using, and personalize it!
  • Set reminders. Use your phone or a hydration app to set reminders to drink water throughout the day.
  • Flavor your water: For a refreshing twist, add slices of lemon, cucumber, or berries.
  • Make water your go-to drink. Reach for water instead of sugary beverages whenever thirsty.
  • Buddy up. Find a friend or family member who aims to stay hydrated and motivate each other.
  • Watch your urine color. Pale yellow urine generally indicates adequate hydration, while darker urine suggests drinking more fluids.
  • Try different water temperatures. Some people prefer chilled water, while others enjoy it at room temperature—experiment and find what works for you.
  • Invest in a water filtration system. If you have concerns about tap water’s taste or quality, a filter can significantly improve the taste and make it more enjoyable to drink.
  • Use fun straws or ice cubes. These can add a touch of novelty and make water more fun.
  • Eat hydrating snacks—pair water with water-rich fruits and vegetables like watermelon, cucumber, or celery.

Don’t Forget: Electrolytes Can Be Your Ally

Electrolytes are minerals like sodium, potassium, and magnesium that are crucial in various bodily functions. Your electrolyte needs may be slightly higher during pregnancy and breastfeeding. While a balanced diet usually provides sufficient electrolytes, some situations, like intense exercise or hot weather, may warrant additional support. Consider consulting your doctor about electrolyte supplements if needed.

pouring Distillata spring water in a small mason jar glass

What are the signs of dehydration during pregnancy and breastfeeding?

Early signs of dehydration can include [3]:

  • Dry mouth and lips
  • Feeling thirsty
  • Decreased urination (less frequent urination or dark yellow urine)
  • Fatigue
  • Headache
  • Constipation
  • Dizziness

If you experience any of the following symptoms, consult your doctor immediately [3]:

  • Severe thirst
  • Extreme fatigue
  • Dizziness or lightheadedness
  • Rapid heartbeat
  • Decreased fetal movement (during pregnancy)
  • Reduced milk production (while breastfeeding)

Can drinking too much water during pregnancy be harmful?

While rare, overhydration can lead to electrolyte imbalance with severe consequences. Be sure to drink enough water but not too much. Do not try to “catch up” on your water intake for the day by guzzling large amounts. This threat is uncommon but real. If you’re concerned, discuss your water intake with your doctor.

pregnant woman drinking water

What type of water is best for pregnancy and breastfeeding?

If you’re worried about the quality of your tap water, you might want to consider a few options:

  • Filtered water: A home filtration system can help remove impurities and make your water taste better.
  • Bottled spring water: Spring water is naturally filtered and treated with ozonation and UV light, making it a great choice that’s often packed with minerals.

Distillata: Your Partner in Optimal Hydration While Pregnant and Breastfeeding

We know how crucial it is to stay hydrated during pregnancy and breastfeeding. That’s why we provide top-notch spring water options delivered right to your door in convenient 5-gallon jugs. Our spring water undergoes natural filtration through layers of rock and sand. The result is pure, refreshing water filled with essential minerals. It is treated with ozonation and UV light to guarantee safe drinking water. With Distillata, you can rest assured that you’re getting the essential hydration you need to flourish.

Visit our website today to learn more about our spring water delivery service and take advantage of our free trial!

Watch this video to see how our delivery service works:

Disclaimer:  This content is for informational purposes only and is not intended to be a substitute for professional medical advice. Always consult your doctor before starting any new supplement or changing your diet, hydration, or exercise routine during pregnancy or breastfeeding.




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