The Importance of Hydration During Pregnancy and Breastfeeding

by | Jun 18, 2025 | Birth You Desire Blog | 0 comments

water being poured in a glass

Image from Pixabay

The Importance of Hydration During Pregnancy and Breastfeeding

Hydration plays a vital role in maintaining the health and well-being of both mother and baby during pregnancy and breastfeeding. Staying hydrated supports a variety of physiological processes essential for a healthy pregnancy and optimal lactation. Yet, it’s not just about drinking water—it’s also about replenishing electrolytes and choosing hydrating foods.

At Birth You Desire, we’re here to provide you with evidence-based information on why hydration matters and practical tips to stay hydrated.

Why Hydration Is Crucial During Pregnancy

  1. Supports Fetal Development
    Water is essential for forming amniotic fluid, which cushions and protects your baby. It also aids in delivering nutrients to the baby and removing waste products.
    Evidence: Research from the American Journal of Obstetrics & Gynecology shows that dehydration can contribute to complications such as preterm labor.
    Source: PubMed
  2. Prevents Dehydration-Related Issues
    Dehydration can cause headaches, dizziness, and even contractions, especially in the third trimester.
  3. Improves Circulation
    Adequate hydration ensures your blood volume increases as required during pregnancy, helping deliver oxygen and nutrients efficiently.
  4. Reduces Swelling and Constipation
    Proper hydration minimizes swelling and supports regular bowel movements, reducing the risk of pregnancy-related constipation.

Why Hydration Is Crucial While Breastfeeding

  1. Supports Milk Production
    Breast milk is about 90% water, so staying hydrated directly impacts your milk supply.  Studies show that breastfeeding mothers need increased fluid intake to maintain milk production and avoid dehydration
  2. Energy and Recovery
    Producing breast milk uses energy and fluid. Hydration helps you maintain energy levels and recover postpartum.

Signs of Dehydration During Pregnancy and Breastfeeding

  • Dry mouth or lips
  • Fatigue
  • Dark yellow urine or infrequent urination
  • Dizziness or headaches
  • Decreased milk production (for breastfeeding mothers)
  • The skin pinch test: this is a simple way to check for dehydration at home: Start by pinching a small amount of skin on your cheek, abdomen, chest, or the back of your hand.  Hold th4e skin for a few seconds and is the skin snaps back you are likely not hydrated.

How Much Water Do You Need?

The recommended daily intake is:

  • Pregnancy: 8–12 cups (64–96 ounces) of fluids daily.
  • Breastfeeding: An additional 16 ounces daily, as breastfeeding mothers require more fluids.

Remember, fluid needs vary based on factors like activity level, climate, and individual metabolism.

How to Stay Hydrated

1. Drink Water Consistently

Keep a reusable water bottle nearby and sip throughout the day.

2. Add Hydration Mixes

Electrolyte drinks can replenish minerals like sodium, potassium, and magnesium, which are lost through sweat or lactation.

  • LMNT: Provides a sugar-free, electrolyte-packed option ideal for pregnancy and breastfeeding. Check out this coupon!
  • Liquid I.V.: Contains electrolytes and vitamins to enhance hydration.
  • Pickle Juice: Natural electrolytes from naturally fermented pickles.

3. Incorporate Hydrating Foods

Foods with high water content can complement your fluid intake:

  • Fruits: Watermelon (92% water), oranges (87%), and strawberries (91%).
  • Vegetables: Cucumbers (95%), celery (95%), and lettuce (96%).
  • Soups and Broths: A comforting way to stay hydrated.

4. Limit Dehydrating Beverages

Reduce or avoid caffeine and sugary drinks, as they can contribute to dehydration.

5. Monitor Your Body

Use urine color as a hydration gauge—it should be light yellow.

6. Set Reminders

Use apps or alarms to remind you to drink water regularly.

Key Takeaways

Hydration is a cornerstone of a healthy pregnancy and breastfeeding journey. From supporting fetal development to maintaining milk supply, water and electrolytes play a pivotal role. Incorporating hydrating foods and beverages like LMNT or Liquid I.V. can make staying hydrated easier and more enjoyable.

At Birth You Desire, we’re here to guide you every step of the way. Whether you’re navigating pregnancy, breastfeeding, or postpartum recovery, prioritizing hydration is a simple yet powerful way to support your health and your baby’s well-being.

Have questions or need personalized support? Visit us at Birth You Desire for expert advice tailored to your journey!