Do you find water off-putting, especially on a cold day? One of our Malaica mums confessed that she struggled with drinking water throughout her pregnancy.
The hack she used, however, was surprisingly simple, she bought disposable straws and used them every time she poured herself a glass. Somehow, sipping through a straw made it easier, less of a chore, and more of a casual habit. This simple change also means she could sip small amounts of water a time instead of taking gulps, a habit that can help you manage morning sickness.
In this article, we discuss why drinking water is critical during pregnancy and a few hydration tips for expectant moms who are struggling to up their intake.
Why Hydration Matters During Pregnancy
It sounds funny, but hydration during pregnancy isn’t something to take lightly. Your body is working overtime, producing extra blood, nourishing your growing baby, and regulating temperature, all of which require more water than usual. You’re not just hydrating for yourself but also for your little one.
Adequate water intake supports:
- The formation of the amniotic fluid
- Deliver nutrients through the placenta
- Reduce the risk of urinary tract infections and constipation.
Hydration Tips for Expectant Moms
Still, knowing you should drink water and actually doing it are two very different things. The truth is, many expectant moms struggle with this. Between morning sickness, a constantly full bladder, and taste aversions, it’s easy to fall short. But there are small, manageable ways to stay on top of it.
1. Infuse With Fruits and Herbs for Flavor
If plain water feels boring, try adding slices of lemon, cucumber, or berries to give it a refreshing twist. Herbal teas, soups, and fruits with high water content, like watermelon, oranges, and cucumber, also count toward your hydration goals.
You can even try warm water with a splash of honey or a squeeze of lime on cold mornings when chilled water just doesn’t feel right. If you’re meal planning during pregnancy, you can assign a different flavor each day for a change and to mix things up.
2. Keep a Water Bottle Nearby
Keeping a reusable water bottle nearby is another underrated trick. You’re more likely to sip when it’s within reach, at your desk, bedside, or even in your diaper bag.
Some moms find it helpful to set reminders on their phone or mark their bottles with time goals (“8 a.m.” “10 a.m.” “12 p.m.”) to make it feel like a fun daily challenge.
3. Listen to Your Body
Your body will usually tell you when you need more water. Headaches, fatigue, dark yellow urine, and dry lips are all signs of dehydration.
Aim for clear or pale-yellow urine as a general indicator that you’re doing well. And remember, as your pregnancy progresses, your fluid needs increase, especially if you’re active or live in a warm climate.
Related: What to Eat and Avoid During Each Trimester: Advice From a Maternal Health Nutritionist
Take It One Sip at a Time
Hydration may not be the most glamorous part of pregnancy, but it’s one of the most essential. Think of every sip as an act of care, for yourself and the tiny human growing inside you. So, grab that straw, pour a glass, and take it one sip at a time. Your body (and your baby) will thank you for it.
If these tips don’t work and you’re still struggling to achieve your daily intake, our antenatal care team at Malaica, including a maternal health nutritionist can check for the possibility of an underlying condition and suggest other methods personalized to your situation.
Call or send us a message at +254 746 610643 to learn more about how we can support your pregnancy journey from baby to bump.