The Best Ways to Stay Hydrated During Pregnancy (& Postpartum)

Sep 11, 2022

Hydration is super important for your body; especially during your pregnancy! It's even pivotal as you move through your labor, and start your postpartum journey. So what are the best ways to hydrate?

In pregnancy, you never know what your body is going to feel. One minute you LOVE watermelon, the next moment just the thought of it makes you gag. One minute you're over the moon, the next, that pregnancy fatigue takes you out.

The same thing happens to a lot of moms during pregnancy as well, when it comes to hydration.

Sometimes moms go through a bit of water aversion. The thought or action of drinking plain water is all too much for her working body.

This is why I want to offer you some other ways of hydrating, to ensure that your body is receiving what it needs to facility the amazing work you are doing.

Rock with me on this one...

It is noted that approximately 75% of Americans are deemed chronically dehydrated. Yet most of us are unaware.

Many of us aren't getting enough water on a regular basis, let alone when we're pregnant. But as you grow, birth and sustain human life, hydration can be key to a healthy mom and baby.

When you are dehydrated and not pregnant, this can do a host of things to your body. If you were to google the symptoms of dehydration right now, you'd see something like this:

👉🏽Fatigue and exhaustion (chronic).


👉🏽Headaches and/or migraines often

👉🏽Dry skin.

👉🏽Darker urine.

👉🏽And the one that always sticks out the most is the impaired liver, heart, kidney, and digestive functions within the body.

And a big reason for this is that, when we are dehydrated, with less fluid in our bodies, our blood tends to become thicker. When the blood gets thick (caused by things such as dehydration, a diet high in fat and protein, consuming too much processed foods and sugar, etc), the liver has to work harder.

As the liver works harder, this causes a ripple effect to the digestive tract which has to work harder too.

And if your blood is thicker yet still needs to circulate throughout your body, this means the heart and lungs have to work harder to transfer blood. From here, each person's body will respond differently to try and make up for what it's lacking.

Now during your pregnancy, you actually have double the blood flowing through your body. Thus, you really want to ensure that you are hydrated so all that extra blood flowing through your body can move with ease (your heart, lungs, kidney, and liver are thanking you the moment you increase your fluids).

What are the benefits of becoming & staying hydrated?

During pregnancy, your body needs to be hydrated for a host of reasons. Some including:

  • to help keep your amniotic fluid levels stable (as low levels of amniotic fluid can impact your baby's development and lung function)
  • to help keep your skin elastic (essentially helping the skin to stretch more, reducing the severity of stretch marks)
  • to keep your blood thin and not thick (especially with the excess blood flowing through your body)
  • to help prevent constipation (the hormone relaxin literally relaxes your body, including digestion; thus dehydration can worsen an already slow system)
  • to help prevent or reduce edema (severe swelling)
  • and to help reduce the chances of your uterus contracting too early (which could lead to preterm labor)

During pre and active labor you WANT to hydrate and fuel your body during the entirety of your labor. 

Some very outdated hospitals still prevent women from eating and drinking while in labor. This is terrible advice and is only needed for women who are planning to have abdominal surgery (planned cesarean section).

Otherwise, you absolutely want to hydrate during labor because your body is working and needs that fuel.

During your postpartum healing, you want to hydrate as well!

This is really significant for those who nurse, because you lose extra fluids when nursing. They say if you feel thirsty, you're already dehydrated. And it's true. But nursing is its own beast. So do your best, and hydrate often.

The importance of hydration during postpartum is TRULY because your body is being depleted around the clock: from milk production, emotions, a shift in brain function, and mainly sleep. Sleep deprivation is a VERY REAL THING.

This coupled with dehydration can to lead you feeling extremely weak and fatigued, and can lead to a dip in your milk supply as well as chronic headaches. 

What are some tips to help stay hydrated?

🌻Be mindful if your dehydration is due to not drinking enough or if your body is not absorbing enough. For example, do you simply need to drink more fluids, or are you losing significant amounts due to hyperemesis gravidarum? Once you discover this, your next step should feel more intuitive.

🌻Drink more water, especially when you are hot or active. It is safe to exercise and be mobile during pregnancy. But if you are doing more than the average (say you still work out daily, or you're a professional dancer), then drinking more water is essential.

🌻If plain water or the act of drinking water feels like too much, try adding fruits to it like lemon, lime, strawberry, watermelon, orange, etc.

🌻If you can, try sipping on coconut water throughout the day for a bit of flavor, but not too much when you need a bit of simplicity to your palate.

🌻Try to minimize or avoid caffeine as is it naturally dehydrating.

🌻Reduce processed sugar & salts, and INCREASE YOUR FRUIT INTAKE (the glucose from fruit is much appreciated by our overburdened don't fear the fruit!). Also, adding in some veggies that are high in water content will help as well (like celery, zucchini, or tomato if you can stomach it).

Check out this quick video I shared about the importance of hydration. Do your best mama! xo

What you should do next:

 #1) Subscribe to my newsletter below for weekly tips, inspiration, tools, and truthful information to help you feel more confident and ready for your journey into and throughout motherhood.

#2) Click here to receive a FREE copy of my #1 most downloaded book: Birth Goddess. This book offers my top 10 tips to have an empowered and peaceful labor & childbirth.

#3) Start your course today! Join other birthing goddesses just like you who are stepping into their power and experiencing incredibly peaceful, trauma-free childbirth. After working with over 3,000 moms, I can honestly say there is something here for every one ;)

#4) Visit the Freakuency Fit Library. Want more information but not sure where to start? Browse the collection of books & audio books covering pregnancy, childbirth, and postpartum. Find what you need to have the experience you deserve.

#5) Click here to grab a copy of my latest book  "Surviving Childbirth": 5 unconventional steps to trauma-free birth, & the top 13 myths about childbirth that must be busted". This book right here is a game changer for anyone looking to truly become the boss of your own birth.

With love & light xo

Written by Danielle Jai Watson @DanielleJaiWatson

Founder/ Cosmic Doula @FreakuencyFit

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