Pregnancy & Hydration

We are made up of approximately 70% water. Hydration is required for so many function’s, here are a few:

  • Cell to cell communication
  • Skin and tissue health
  • Oxygenation of lungs and heart
  • Toxin eliminate
  • Calcium loss prevention
  • Proper Digestion and Metabolic functions
  • Body temperature regulation
  • Muscle and tissue elasticity
  • Reduction of water retention

Pregnancy increases the criticality and need for water even more, not only to do the above noted functions for mom’s body, but also to grow a healthy baby.


Indications of Dehydration in Pregnancy (but not limited to):

  • Light headed/Dizzy
  • Constipation
  • Extra Tired
  • Urinary Tract Infections
  • Lower Amniotic Fluid
  • Braxton Hicks contractions
  • Muscle cramps in other parts of the body

The rule of thumb is to consume at least 1/2 our weight in ounces and then replace 1 for 1 if you are consuming a caffeinated drink and more if you are exercising. Start with this information as a foundation and be aware of how that amount of water works in your body, adjust as necessary for your body to feel and work as best as possible.


Ways to increase your water without feeling like you are drinking a lot of water:

  • Increase your fruit and veggie consumption, they are made up of approximately 70-80% of water. Some of my all-time favorites include watermelon, it’s delicious and full of water and also cucumbers are very crisp and refreshing.
  • Infuse your water with fruit to naturally flavor.
  • Herbal teas that are de-caffeinated
  • Start off your day with lemon water (helps hydrate, adds nutrients to your body, kick starts your digestion and lightly detoxes your liver)
  • Make a smoothie and include fruits, vegetables and water to boost hydration
  • Consume coconut water by itself or include within a smoothie
  • Drink homemade bone broth, in a cup like tea or in soups (hydration and huge nutrient benefits).


MelanieMelanie is the Wellness Coordinator for Willowsong Midwifery Care, a Certified Health Coach (through the Institute of Integrative Nutrition and AADP), and more importantly a mom of 3 small children. She is very passionate about empowering moms and children in attaining overall health and wellness and loves supporting Willowsong Families with health classes, free initial prenatal consults, information via blogging and much more! Melanie approaches health from a holistic perspective, meaning that she believes each component of our lives creates our overall health and wellness. You are welcome to connect with Melanie anytime via email (

Please don’t just take Melanie’s experience…as always consult with your medical professional and your own self understanding when making health decision; Melanie is not a medical professional, a nutritionist or dietician. She does not hold a degree in medicine, dietetics, or nutrition. Melanie makes no claim to any specialized medical training, nor does she dispense medical advice or prescriptions. This content is not intended to diagnose or treat any disease, preconception or pregnancy health. It is intended to be provided for informational, educational, and self-empowerment purposes ONLY. Please consult with your doctor or wellness team if you have questions and then make your own well-informed decisions based upon what is best for your unique genetics, culture, conditions, and stage of life.