It’s challenging to maintain proper fluid balance during pregnancy. Symptoms caused by the hormonal and physical changes of pregnancy speed up the loss of fluids and electrolytes. When we lose fluids and electrolytes too quickly, we become dehydrated.
During pregnancy, your body requires more water, adding to the challenge of proper fluid balance. For instance, a majority of the maternal weight is water. Normally, there are about 5 to 6 liters of water in the body. During pregnancy, this can increase to as much as 9 liters.
Expectant mothers also produce higher blood volume (which requires more water) to help send nutrients to the developing baby.
Hydration is important for all of us, but when you’re a busy mom-to-be, getting proper levels of fluids and electrolytes is even more essential, which is why you need to know how to stay hydrated during pregnancy.
Electrolyte drinks such as DripDrop can be part of a hydration routine during pregnancy. If you have questions about whether an electrolyte drink is appropriate for you, talk with your obstetrician or healthcare provider.
Learn how to recognize early signs of dehydration to adjust your fluid intake habits as needed. This article is for educational purposes only and is not medical advice. If you are pregnant and have concerns about hydration, vomiting, or other symptoms, consult your obstetrician or healthcare provider.
Signs of Dehydration During Pregnancy
Maintaining hydration while pregnant is very important. Learning to recognize signs of dehydration during pregnancy allows you to respond quickly and prevent complications.
Here are the main signs of dehydration during pregnancy:
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Dizziness and fainting
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Dry mouth
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Maternal overheating
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Tiredness and fatigue
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Constipation
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Headache
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Dark urine
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Sunken eyes
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Irritability or confusion
Severe dehydration during pregnancy may also include rapid heartbeat, reduced urination, confusion, or decreased fetal movement. If symptoms worsen or persist, contact your healthcare provider immediately.
If you experience these signs, it’s important to act quickly. Simply drinking water may not always be enough in cases of significant fluid loss.
Balanced electrolyte intake supports proper fluid absorption and helps maintain nerve and muscle function during pregnancy. If you suspect dehydration, consult your obstetrician or healthcare provider for guidance.
Causes of Dehydration During Pregnancy
Dehydration occurs when your body loses more fluids and electrolytes than it can replace. Organs and cells in your body need these components to work properly. So when you’re dehydrated, you may start to experience a breakdown in normal functioning.
Maintaining proper hydration during pregnancy is particularly important because water and electrolytes are essential to the growth and development of your fetus. The placenta needs water in order to transfer nutrients between you and your baby. The amniotic sac also uses fluids to help protect your baby.
Without enough fluids, complications including neural tube defects, seizures, and preterm labor can occur. These complications typically occur in cases of severe fluid imbalance.
Fluid needs vary throughout pregnancy based on factors such as activity level, climate, diet, and symptoms like vomiting or diarrhea. Your obstetrician or healthcare provider can help you determine the amount of fluid that's appropriate for your individual needs.
You need to be particularly careful about maintaining hydration during pregnancy because some pregnancy symptoms can contribute to dehydration. Conditions such as morning sickness, diarrhea, and maternal overheating dramatically increase the risk of dehydration.
Luckily, there are some simple ways to hydrate fast and maintain that hydration throughout the day, from consuming an electrolyte drink mix like DripDrop to eating more foods with high water content.
We’ll share some tips for how to stay hydrated during pregnancy later on, but first, let’s look at some of the most common causes of dehydration during pregnancy.
Morning Sickness
Morning sickness affects roughly 50% of expecting mothers, with some estimates suggesting it may be as high as 70-80% of women. According to the American Pregnancy Association, morning sickness symptoms typically begin during the first trimester at 4 to 6 weeks and peak at 9 to 13 weeks. Symptoms of morning sickness include vomiting, nausea, increased sweating, and more frequent urination.
Commonly, the symptoms of morning sickness are greatly diminished or disappear completely by the second and third trimesters. However, up to 20% of expectant women may experience morning sickness throughout their three trimesters.
Vomiting, increased sweating, and more frequent urination speed up the loss of water and electrolytes, making it essential to stay hydrated while pregnant. In addition, nausea discourages you from drinking adequate volumes of fluids voluntarily, which can make it more difficult to replace lost nutrients. Electrolytes such as sodium and potassium play important roles in normal fluid balance, nerve signaling, and muscle function. During episodes of vomiting, replacing both fluids and electrolytes may help support hydration.
Hyperemesis (Severe Morning Sickness)
Hyperemesis, sometimes called severe morning sickness, is a rare condition that affects about 2% of expecting mothers. Researchers don’t know the exact cause of hyperemesis, but some studies show a link between an increase in the hormone HCG (which is produced by the placenta). The symptoms of hyperemesis are often confused with those of morning sickness, but they are much more severe and last throughout the pregnancy. Symptoms include severe vomiting, extreme nausea, and the inability to keep down food.
Like morning sickness, the symptoms of hyperemesis cause a rapid loss of fluids and electrolytes. Plus, fever, which is sometimes associated with the vomiting and nausea of hyperemesis, can increase sweating and amplify fluid loss. Without enough water and electrolytes, dehydration begins to set in.
Diarrhea
Diarrhea during pregnancy can be caused by sudden dietary changes, increased hormone production, and the sensitivity to certain foods some pregnant women experience. During the third trimester, especially close to the due date, diarrhea is more common.
Diarrhea can lead to significant fluid and electrolyte loss, increasing the risk of dehydration. Replacing fluids and electrolytes after diarrhea can help support rehydration, and some people choose electrolyte solutions as part of that process.
Hot Weather and Excessive Sweating
Some pregnant women experience increased sweating during their pregnancies. Sweat is one of the main ways we lose fluids and electrolytes. That’s why doctors often recommend increasing water intake to sustain hydration during pregnancy.
Additionally, hot weather can increase sweat production and raise the risk of dehydration. It can also increase the risk of heat-related illness, such as heat exhaustion and heatstroke.
While pregnant, it’s important to drink plenty of fluids, especially if you’re active or are outdoors in high temperatures particularly when temps are above 90 degrees Fahrenheit. Pack a water bottle and a few sticks of DripDrop in your bag so you can easily drink fluids while on the go.
Tips for How to Stay Hydrated During Pregnancy
It’s tricky to stay hydrated even when you’re not expecting it, even though drinking water sounds so simple. But we know life can get in the way. When you’re a busy person on the go and you’re expecting, remembering to drink water can sometimes fall to the wayside.
However, maintaining proper hydration during pregnancy is essential to your and your baby’s health.
Here are some quick tips on how to stay hydrated during pregnancy:
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Carry a reusable water bottle. Sometimes, having a simple physical reminder to drink water can do wonders for your hydration habits. Find a water bottle that you like, and make it part of your routine to carry it around the house, in the car, and anywhere else you might go.
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Add an electrolyte drink when appropriate. Electrolytes are essential minerals that help support normal fluid balance, nerve signaling, and muscle function. During pregnancy, your healthcare provider may recommend electrolyte replacement during periods of increased fluid loss, such as vomiting, diarrhea, or heavy sweating. DripDrop is a doctor-developed electrolyte drink mix formulated to help support hydration with a balanced blend of electrolytes.
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Avoid drinks with high caffeine content. Pregnant women usually know to steer clear of caffeine for a variety of reasons, but high caffeine content can also lead to dehydration. If you want a safe, low-caffeine option, you can make a cup of herbal tea. Though not as hydrating as water, drinking tea can help increase fluid intake.
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Set reminders. If you’re really having trouble remembering to sip often, set alarms throughout the day on your phone and be sure to drink water before you turn your alarm off.
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Eat foods with high water content. Many fruits and vegetables contain high water content and vital electrolytes your body needs. These foods can’t replace the water you need to drink each day, but they can boost hydration and add electrolytes to your diet.
Key Takeaways
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Aim for 8–12 cups of fluids daily though individual fluid needs vary based on activity level, climate, diet, and overall health.
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Increase intake during illness or heat
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Monitor urine color
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Replace electrolytes if vomiting or diarrhea occurs
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Contact your provider if symptoms worsen
DripDrop Can Help You Stay Hydrated While Expecting
Electrolyte drink mix DripDrop can be part of a hydration routine during pregnancy, particularly during periods of increased fluid loss, when used according to your healthcare provider's recommendations. It was specifically designed to hydrate fast using oral rehydration solution science—but with a much better taste. Adding DripDrop to your water provides a delicious convenient way to support hydration with a balanced blend of electrolytes during periods of increased fluid loss.
Fruit juices and sports drinks are packed with too much sugar and not enough electrolytes. DripDrop features three times the amount of electrolytes and half the amount of sugar.
DripDrop is formulated to help relieve mild to moderate dehydration while providing a convenient, great-tasting source of electrolytes. Plus, our convenient packaging allows you to have DripDrop when you need it, where you need it. Get started with our most popular multi-flavor pouch, or learn more about how you can save up to 25% on every purchase when you subscribe.
Frequently Asked Questions About How to Stay Hydrated During Pregnancy
1. How much water should I drink while pregnant?
Most pregnant women need about 8–12 cups (64–96 ounces) of fluids daily. However, how much water to drink while pregnant depends on body weight, activity level, climate, and symptoms like vomiting or diarrhea. During hot weather, exercise, or illness, maintaining proper hydration during pregnancy may require increasing your daily fluid intake.
2. Are electrolytes safe for pregnancy?
Electrolytes such as sodium, potassium, magnesium, and chloride are essential minerals that support normal fluid balance, nerve signaling, and muscle function. During illness or increased fluid loss, your healthcare provider may recommend replacing both fluids and electrolytes as part of your hydration plan.
3. What are the early signs of dehydration during pregnancy?
Early signs of dehydration during pregnancy include dark yellow urine, dry mouth, dizziness, fatigue, headaches, and reduced urination. Addressing these symptoms quickly with fluids helps prevent worsening dehydration during pregnancy, which can increase the risk of complications if left untreated.
4. Can dehydration cause contractions?
Yes, dehydration during pregnancy can lead to uterine irritability and may trigger contractions, especially in the later trimesters. When fluid levels drop, hormonal changes may stimulate uterine activity. Increasing fluids promptly supports proper hydration during pregnancy and may reduce mild dehydration-related contractions.
5. Is drinking only water enough?
Water is essential for maintaining hydration during pregnancy, but in cases of vomiting, diarrhea, or heavy sweating, electrolyte replacement may be necessary. Balanced fluids containing electrolytes can help correct mild dehydration during pregnancy more effectively than water alone in certain situations.
