Hydration & Nutrition: Why Moms Need More Water Pre & Post-Natal

By Deirdra CasoMarch 03, 2025

March is National Nutrition Month, a perfect time to highlight one of the most essential (yet often overlooked) aspects of prenatal and postnatal nutrition—hydration. Whether you're expecting or navigating the postpartum journey, your body is going through major changes that require more water than usual to support both you and your baby.

From amniotic fluid production to breast milk supply, hydration plays a crucial role in keeping both mom and baby healthy. But how much water do you actually need? And what happens if you’re not drinking enough? Let’s dive into why staying hydrated is a non-negotiable during pregnancy and postpartum.

Hydration During Pregnancy: Why It’s Critical

Growing a human is no small feat! Your body is working overtime to provide essential nutrients and fluids for your baby’s development. Here’s why water intake is so important during pregnancy:

1. Supports Amniotic Fluid & Baby’s Development

Amniotic fluid surrounds your baby and acts as a protective cushion while also providing vital nutrients. This fluid is mostly made of water, so staying hydrated ensures a safe and nourishing environment for your growing baby.

2. Helps Prevent Common Pregnancy Discomforts

Dehydration can make common pregnancy symptoms even worse. Drinking plenty of water can help:

✔ Reduce nausea and morning sickness (especially when paired with electrolytes)
✔ Minimize constipation and hemorrhoids by keeping digestion smooth
✔ Prevent urinary tract infections (UTIs) by flushing out bacteria

3. Supports Increased Blood Volume

By the third trimester, your blood volume increases by 50% to supply oxygen and nutrients to your baby. Water is essential for healthy circulation, which helps prevent dizziness, leg swelling, and fatigue.

4. Lowers the Risk of Preterm Labor

Dehydration can trigger contractions, potentially leading to preterm labor. Staying hydrated helps regulate uterine activity and reduces the risk of complications.

✔ How Much Water Should You Drink During Pregnancy?

Experts recommend at least 10 cups (2.3 liters) of water daily, but this may vary based on climate, activity level, and individual needs.

Postpartum Hydration: Essential for Recovery & Breastfeeding

Once your baby arrives, your body shifts into recovery mode—healing from labor and adjusting to breastfeeding. Hydration becomes even more important postpartum for several key reasons:

1. Boosts Breast Milk Supply

Breastfeeding moms need even more water than they did during pregnancy. Since breast milk is about 80-90% water, staying hydrated is crucial for maintaining a healthy milk supply and preventing dips in production.

✔ How Much Water Do Breastfeeding Moms Need?

Experts recommend at least 16 cups (3.8 liters) of water per day—but this number increases based on how often you’re nursing.

2. Speeds Up Postpartum Healing

After childbirth, your body needs time (and hydration) to recover. Drinking enough water:
✔ Helps reduce postpartum swelling by flushing out excess fluids
✔ Supports tissue repair and healing from C-sections, perineal tears, or episiotomies
✔ Aids digestion and prevents constipation, a common issue after delivery

3. Helps Regulate Mood & Energy Levels

Sleep deprivation + dehydration = postpartum exhaustion and brain fog. Water helps improve energy, focus, and mood—a game-changer when adjusting to newborn life.

✔ Pro Tip: If you feel extra thirsty while nursing, that’s your body’s way of telling you it needs more fluids! Keep a hands-free water bottle nearby (like EasyJug) so you can drink without interrupting feedings.

Signs of Dehydration in Pregnant & Postpartum Moms

If you’re not drinking enough, your body will let you know. Watch out for these signs of dehydration:

🚩 Dry mouth or chapped lips
🚩 Dark yellow urine or infrequent urination
🚩 Dizziness or headaches
🚩 Fatigue and brain fog
🚩 Constipation
🚩 Muscle cramps

If you’re experiencing any of these, increase your water intake ASAP and consider adding electrolytes to your routine.

Easy Tips to Stay Hydrated During Pregnancy & Postpartum

✅ Drink Before You Feel Thirsty – Thirst is a late sign of dehydration, so aim for small, frequent sips throughout the day.

✅ Use a Large-Capacity Water Bottle – A 2.2L bottle (like EasyJug) reduces the need for frequent refills, making it easier to stay on track.

✅ Infuse Your Water – Add lemon, cucumber, berries, or mint for a refreshing, nutrient-boosted drink.

✅ Hydrate with Foods – Watermelon, cucumbers, oranges, and soups are high in water content and count toward your hydration goals.

✅ Set Reminders – Use a phone alarm or hydration app to remind you to drink up!

✅ Make It Hands-Free – When holding a baby, a bottle with a long straw (like EasyJug) makes it effortless to sip while nursing.

Final Thoughts: Hydration is a Mom’s Best Friend

Pregnancy and postpartum recovery are demanding on your body, and staying hydrated is one of the easiest ways to support your health, energy, and milk supply. Whether you’re growing a baby, healing from birth, or nursing your newborn, water is your secret weapon for feeling your best.

If you’re struggling to drink enough water, consider investing in a hydration solution that works for you—like a large-capacity, hands-free water bottle that makes drinking effortless.

💧 Want to make hydration simple? Try EasyJug today and stay hydrated without the hassle!

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