The Importance of Hydration and Fluid Intake During Pregnancy

Hydration and fluid intake are extremely important for one's overall well-being. Water is vital for good health. It plays an important role in many of the body’s key functions, including carrying nutrients to cells, eliminating waste, protecting organs and joints, and maintaining body temperature.

Your body changes a lot during pregnancy to accommodate the needs of the growing foetus. At a time like this, hydration becomes even more crucial for both your and the baby’s well-being. Pregnant people need more water than people who are not pregnant, in order to support the growing foetus and maintain a healthy pregnancy. Here are some reasons why drinking water is essential while you are pregnant.

1. For Supporting Foetal Development

Water is crucial for foetal development for several reasons:

Water helps in the production and maintenance of the amniotic fluid. More hydration ensures your body produces the right amounts of amniotic fluid, which cushions and protects the baby. Water is one of the most important parts of amniotic fluid

Water helps transport nutrients to the baby. Hydrating yourself will help nutrients reach your baby through the placenta

2. For the Regulation of the Body’s Temperature

Water helps in maintaining the body temperature in following ways:

Hormonal changes during pregnancy can cause issues with heat regulation, making you more likely to feel warm and experience heat-related illnesses. Oestrogen affects the hypothalamus, which regulates body temperature, and progesterone, which increases during pregnancy, can raise the body temperature. If you suspect that your body is overheating, drink more water. Heat exhaustion caused by dehydration can lead to birth complications such as preterm birth and low birth weight

Water can absorb heat before your body temperature rises, which can prevent sudden switches in body temperature. Hydrating is also important when your body sweats a lot. Losing water from sweating can dehydrate you

3. For Improving Digestion

Water helps move food to the stomach and other organs, thereby helping with the digestion process.

Water helps the body absorb and digest nutrients better by breaking down complex nutrients like protein and fibre
By improving digestion, water helps in preventing constipation. Constipation is a common difficulty faced by women when they are pregnant. Water makes the stool softer and easier to pass. This, in turn, can prevent haemorrhoids, which is another common issue during pregnancy

4. Water Promotes Healthy Blood Circulation

Hydration helps ensure better blood circulation to the foetus.

During pregnancy, the blood volume increases, to support the mother and the foetus. Drinking more water and staying hydrated helps expand the blood plasma, which improves blood flow and reduces the risk of complications during pregnancy
The circulatory system sees a lot of other changes as well, like a decrease in blood pressure, increased cardiac output, and a change in the coagulation system. Dehydration can increase the risk of blood clots by thickening the blood, so staying hydrated is very important.

5. Water helps your body prevent and fight infections

Hydration helps your body get rid of toxins and bacteria that are responsible for causing infections.

Drinking more water can help reduce the risk of urinary tract infections, which is common during pregnancy. Moreover, if you contract UTI, drinking more water will help your body flush out the bacteria faster
Urinary tract infections can sometimes lead to bloodstream, infections that originate in the urinary tract. Drinking more water can make sure these toxins get flushed out before it gets worse

Dehydration is a common issue during pregnancy due to your body changing and all the new symptoms associated with these changes like morning sickness, body overheating, nausea, and vomiting. The foetus also places an additional demand on the body for its growth and development. Dehydration during pregnancy comes with a lot of risks, like

Birth defects: Dehydration causes neural tube defects like spina bifida, musculoskeletal defects, oral clefts, and even congenital heart issues

Preterm labour: Dehydration often causes preterm labour

Low amniotic fluid: Dehydration can lead to amniotic fluid levels being low, which impacts the baby’s development

Reduced growth rate: Dehydration can cause the baby’s growth rate to be reduced, including their weight, the size of their head and their length during birth

Braxton Hick’s contractions: Dehydration can cause Braxton Hick’s contractions, which is a tightening of the uterine wall that is felt earlier during pregnancy

Migraines and headaches: Dehydration can often cause migraines and headaches, especially prevalent during pregnancy

Dizziness and lightheadedness: Not drinking enough water might also increase symptoms like lightheadedness and dizziness

To avoid these risks, it is very important to get an adequate amount of fluid intake. You should ensure that you drink at least 8- 12 cups of water every day. This amount should be adjusted based on the climate of the area you live in. Another important factor to take into account would be to drink more water if you practice physically strenuous activities. Monitor your fluid intake by keeping a check on the colour of one’s urine. Darker urine means you are not getting enough hydration. Additionally, it is important to stay hydrated during labour and delivery for a few reasons.

Efficient contractions: Dehydration prevents the uterus from contracting efficiently

Avoiding exhaustion: If labour starts while you are dehydrated, you might get exhausted faster

How You Can Improve Your Hydration Levels

Carry a bottle of water with you: Invest in a travel-friendly, convenient water bottle that holds at least one litre of water so you can keep sipping on water throughout the day

Eat water-rich foods: Incorporate water-rich foods like watermelons and cucumbers into your diet. This will not only ensure you get adequate hydration but also help you with your hunger pangs

Set reminders: Add reminders to your phone calendar or alarms to remind you to drink water at regular intervals

Adjust fluid intake: Adjust your fluid intake based on the amount of physical activity, especially while you exercise

Set water intake goals: Use an app to track your water intake and remind you to drink more water

Since it is so important to stay hydrated, it is also important to know what drinks are safe. Here are some drinks you can add to your diet to increase your fluid intake.

Water
Coconut water
Fruit infused water
Electrolyte-rich drinks (only upon doctor’s advice)
Herbal teas (after checking with a doctor)
Vegetable soups
Broths
Lassi
Water with pink salt, sugar, honey or jaggery

How you Can Avoid Dehydration

Avoid caffeine: Caffeine can trigger dehydration, especially if you are not drinking other fluids. Caffeine is a natural diuretic, which means it increases urine production, thereby leading to dehydration

Avoid consuming too much sugar: High amounts of sugar can get absorbed into your bloodstream, increasing the concentration of sugar in your blood. Your body responds to this by increasing the amount of water in your bloodstream which ends up in your skin, cells, tears, and saliva. This leads to the body producing more urine, eventually leading to dehydration

Avoid environments that cause excessive sweating: Try to stay in cool environments that do not cause your body to overheat and sweat too much

Common Myths Related to Hydration During Pregnancy

You can drink any fluid for hydration: Not all liquids are good for you while you are pregnant. Some drinks, especially caffeinated ones can cause more harm than good.
Drinking more water can cause water retention: The opposite of this is true. If you do not drink enough water, your body will retain water, which can cause swelling and bloating.
Water causes morning sickness: While it is true that drinking a lot of water all at once can trigger nausea, small, frequent sips of water can ease nausea and reduce morning sickness symptoms.
You don’t need water in cooler months: Even in cooler months, your body needs more water to support the increased volume of blood and amniotic fluid production.

When You Should Seek Medical Help

You must be aware of the warning signs of dehydration to avoid something more severe from happening. Some warning signs of dehydration include

Dry skin that is shrivelled and lacks elasticity
Sunken eyes
Low blood pressure
Rapid heart rate and breathing
Dark, odorous urine
Little to no urine
Extreme thirst
Irritability and confusion

If you have any of these symptoms, you must consult a doctor right away. At times, dehydration can signal something more serious, like hyperemesis gravidarum. This is a condition in pregnancy that causes severe nausea and vomiting along with dehydration. It requires immediate medical attention. Some symptoms of hyperemesis gravidarum are as follows:

Nausea and vomiting that persist
Excessive salivation
Vomiting more than three times a day
Constipation
Sudden weight loss
Lightheadedness or dizziness
Headaches

This condition requires medical attention and should be taken very seriously. If you have these symptoms, call your doctor immediately.

FAQs About Hydration and Fluid Intake During Pregnancy

How much water should I drink when I am pregnant?You should aim to drink at least 8-12 cups of water every day when you are pregnant. To make this easier, invest in a good water bottle that you can carry around and keep sipping from.
What are the signs of dehydration in pregnancy?Dehydration can occur during pregnancy and is quite common. If you have dry skin that lacks elasticity, sunken eyes, dark and odorous urine, and excessive salivation, you could be dehydrated. In such situations, it is best to call a doctor.
What causes dehydration in pregnancy?Dehydration is a common outcome of pregnancy. It is caused by hormonal changes that lead to the body overheating and by issues like morning sickness and vomiting. Excessive urination during pregnancy can also lead to dehydration.
Can I drink other fluids besides water to stay hydrated during pregnancy?Yes, but water should be the primary source of hydration. Clear soups, fruit-infused water, and herbal teas (doctor-approved) can be good options too.