Hydration in Pregnancy: Why It Matters (And How to Actually Stay on To

Pregnancy brings about a beautiful cascade of changes — not just emotionally and physically, but biochemically too. One of the simplest yet most overlooked ways to support your changing body is also the most essential: hydration.

Staying hydrated while pregnant does far more than quench your thirst. It helps regulate your body temperature, keeps amniotic fluid at healthy levels, supports nutrient absorption, and even eases common pregnancy complaints like swelling, constipation, and fatigue.

But when water alone isn’t cutting it (or making you feel a bit queasy), it’s time to get smart about how you hydrate.

💧 Why Hydration Is Even More Important During Pregnancy

As your blood volume increases and your baby grows, your body needs significantly more fluids to:

Transport nutrients and oxygen to your baby
Maintain healthy blood pressure and circulation
Prevent urinary tract infections (common during pregnancy)
Support digestion and reduce constipation
Ease swelling in hands, feet, and legs
Regulate body temperature during hot days or hormonal fluctuations

Dehydration in pregnancy can also contribute to headaches, low energy, dizziness, and even preterm contractions — so it’s not something to overlook.

🚰 How Much Water Do You Actually Need?

You’ve probably heard “8 glasses a day” — but during pregnancy, your fluid needs increase to around 2.3–3 litres per day (including water, herbal teas, and hydrating foods like fruit).

Listen to your body. If you’re feeling sluggish, have a dry mouth, or your urine is dark yellow, it’s likely time to up your fluids.

🧊 When Plain Water Isn’t Appealing...

Let’s be real — when you’re nauseous, bloated, or constantly running to the loo, drinking litres of plain water can feel impossible. Here’s how to stay hydrated without forcing it:

🥤 1. Add a Functional Electrolyte Powder

Our Hydration Powder is a naturopath-formulated blend with gentle electrolytes to support energy, fluid balance and prevent dehydration — without the sugar or nasties. Bonus: it actually tastes delicious.

🌿 2. Sip on Herbal Infusions

Caffeine-free herbal teas like peppermint, ginger, and rooibos are naturally hydrating and calming. Try our Tummy Ease Tea during the first trimester or Nourishing & Nursing Blend for everyday support in your fourth trimester.

🍉 3. Eat Your Fluids

Cucumber, watermelon, strawberries, and oranges are all rich in water. Try adding them to a smoothie or snack plate for a hydration boost.

🧋 4. Use a Tumbler You Love

It sounds simple, but having a beautiful bottle or tumbler (like our Mama Tumbler) makes you want to drink more. Fill it with chilled water, ice, a slice of lemon or lime, or a scoop of hydration powder for easy sips throughout the day.

⏰ 5. Make It Routine

Drink a full glass when you wake up, after every bathroom break, and with each meal or snack. These mini habits add up without feeling like a chore.

✨ The Bottom Line

Hydration is one of the most powerful (and underrated) ways to support your body through pregnancy. It’s not just about drinking more water — it’s about feeling good, preventing symptoms, and caring for your body in a gentle, intentional way.

Make it easier on yourself by choosing options that feel nourishing, not forced — and if you need a little boost, we’ve got you covered with our mama-safe Hydration Powder and curated pregnancy boxes designed by a naturopath.

Hydration in Pregnancy: Why It Matters (And How to Actually Stay on Top of It)