Hydration in Pregnancy: It Matters More Than You Think

Let’s talk about water. Simple, everyday, nothing-fancy water.
Because when you’re pregnant, hydration isn’t just a “nice to have”—it’s actually one of the foundations of feeling good in your body and supporting your baby. That’s why the H in THRIVE stands for Hydrate.

But if you’ve ever been pregnant, you know it’s not as easy as “just drink more water.” Between nausea, heartburn, and a bladder that already feels too full, hydration can feel… tricky.

Why Hydration Matters in Pregnancy

Your blood volume increases by nearly 50% during pregnancy. That means your body is literally making extra fluid to carry oxygen, nutrients, and hormones to your baby. Water is also critical for:

• Amniotic fluid production (that cushy little waterbed your baby floats in)

• Digestive health (hello, constipation relief)

• Temperature regulation (since pregnancy can make you feel hotter than usual)

• Reducing swelling and headaches

• Supporting circulation and blood pressure

Dehydration can show up as headaches, dizziness, swelling, constipation, or even preterm contractions. Sometimes your body is quietly asking for water and you don’t realize it.

Why It Feels Hard to Stay Hydrated

This is where so many of my clients sigh and say: “I know I need more water, but I just can’t seem to drink enough.” And I get it.

• Nausea can make plain water feel impossible.

• Constant bathroom trips can feel discouraging.

• Seltzers, teas, or flavored drinks might feel better—but then you wonder if they “count.”

Tips for Real-Life Pregnancy Hydration

Here are some simple tricks that make hydration more doable:

• Add flavor: A squeeze of lemon, a splash of juice, or even a few cucumber slices can help water feel refreshing instead of blah.

• Switch the temperature: Ice-cold water might feel harsh if you’re nauseous; room temp or warm tea can be easier.

• Eat your water: Watermelon, oranges, cucumbers, and soups all count toward hydration.

• Keep a bottle nearby: It sounds basic, but having water within arm’s reach changes everything.

• Try an electrolyte boost if you’re struggling with nausea or overheating—especially in the third trimester or hot weather.

  (My FAVORITE is LMNT… it’s the perfect balance of electrolytes. My favs are chocolate salt (I drink it every morning in hot water in the winter!) and raspberry salt (all of them are really good though- get a free sample pack if you order here!

Hydration as a Daily Practice

Hydration in pregnancy isn’t about perfection; it’s about tuning into your body and giving it what it needs. You might not hit every ounce goal every day, and that’s okay. What matters is building awareness and supporting your body’s massive, beautiful job of growing new life.

And this is exactly why I built hydration into the THRIVE Method—because it’s foundational. In the Beyond Birth Baby Steps, we walk together as a team through it all: why hydration can feel hard, how to actually meet your needs in pregnancy and postpartum, and how to make it sustainable for real life (not just an idealized version of pregnancy that nobody actually lives).

So next time you feel that mid-afternoon headache, that wave of fatigue, or even an uptick in Braxton Hicks—ask yourself: “When was the last time I had a drink of water?” Your body (and your baby) will thank you.

As I’m writing this… my throat and mouth feel a little dry, so I’m going to take a little of my own medicine and go have a drink of water and head to bed <3.

Love,
Emily