Recommended fluid intake. Let’s break it down.
2.1 litres per day
Hydration (among a multitude of other factors) plays an important role in fertility.
2.3 litres per day
When you’re a growing, weeing, vomitting, sweating mess it’s so vital to keep the fluids up.
Keep those fluids up
Literally the most physically demanding thing they will ever do, you’ll need support. Enough said.
It’s important to note that recommended water intake also depends on other factors such as diet, exercise and weight.
For medical advice please consult your doctor.
Hydration (among a multitude of other factors) plays an important role in fertility. Drinking enough water can improve egg health and stimulate your circulation and blood flow.
On the other hand, being dehydrated can impact fertility - for both women and men. When you're not getting enough water, production of your cervical mucus - the natural lubricant which helps the sperm make its way into the fallopian tubes and find an egg - slows down. And for men, dehydration can decrease sperm quality and even sperm volume.
Approximately 2.1 litres of fluid per day.
From about 6-8 weeks gestation, your body’s total water volume will start to increase and by the last trimester you’ll have about 8 to 9 litres of extra fluid sloshing around inside you.
Basically you’re a growing, weeing, sweating, puffing mess. And all these changes mean that you need to consume more fluid each day.
Approximately 2.3 litres (around 10 - 12 glasses) per day. If you’re vomiting or exercising or living in extreme heat, you’ll need to up this even more.
Labour is kinda a big deal for your body. For many women, it is the most physically demanding thing they will ever do. All that grunting, sweating, breathing, pushing and 💩ing makes it quite the dehydrating event.
Health professionals will tell you to keep your fluids up, but you might not feel like drinking lots of water. Others might recommend sports drinks or an oral rehydration solution because of their high sugar and/or sodium (salt) contents. But these products are designed for very specific situations. Sports drinks are designed for athletes using up thousands of kilojoules training daily at high intensity and oral rehydration solutions are designed for people losing significant fluid through excessive diarrhoea and/or vomiting. (Honestly, you may do both of these things during labour but hopefully not excessively.)
Experts recommend: A beverage that will support your energy and hydration needs, while being low in sugar and salt.Shop hydration for labour
Everyone is so focused on the birth that they forget to tell you that breastfeeding is really hard work. When breastfeeding, women lose around 700mL of water per day via their breastmilk alone (water accounts for 87% of breastmilk and the average milk production in the first six months of breastfeeding is 780mL per day). You need about an extra litre of fluid every day to keep your body hydrated and your milk supply up.
And for those who aren’t breastfeeding, there’s still a chance you’re dehydrated. You’re time-poor, sleep-deprived and hormone-full, all the active ingredients of exhaustion. Staying hydrated often falls to the bottom of your to-do list.
Approximately 2.6 litres (around 12-15 glasses) per day for breastfeeding women. If you’re exercising or living in extreme heat, you’ll need to up this even more.
How do I know if I’m dehydrated?
Severe or prolonged dehydration can adversely impact your own health as well as the health of your baby. One of the most tell-tale signs of dehydration is the colour of your pee - if it’s dark yellow, orange or even brown, that usually means you are dehydrated. If your pee is a very light pale yellow, that usually means you are adequately hydrated. There are a number of other signs to look out for too. Take our Hydration Test to find out!
What are the benefits of hydration?
Being hydrated decreases the risk of urinary tract infections, constipation and hemorrhoids, reduces swelling, increases your energy levels, keeps you cooler… shall we go on? (Don’t even get us started on the benefits for your skin). Also, if you’re breastfeeding, you need to stay hydrated in order to keep your baby hydrated! Since they get all their hydration and nutrients from your breastmilk, it’s important you’re keeping your milk supply up by consuming adequate fluids in order to pass it onto your baby.
Does hydration help with fatigue and exhaustion?
Yes! One of the big causes of fatigue in pregnancy and when breastfeeding is dehydration. (Sleep deprivation is obviously also a factor, but we can’t help with that - talk to your baby!) And to make matters worse, a symptom of dehydration is reduced energy and tiredness. Break the cycle! Keep your fluids up and make hydration a habit, by taking a water bottle with you everywhere you go or setting an alarm to remind you to hydrate. Replace lost electrolytes. The more hydrated you are, the more natural energy you will have and the better you will feel.
Does hydration help with morning sickness?
It absolutely can. If you suffer from morning sickness (or general first trimester fatigue and nausea) drinking enough fluids is very important. Particularly because morning sickness causes dehydration. Many women find it hard to stomach lots of water if they are experiencing nausea, in which case an electrolyte drink such as Aquamamma can help. Some women need bubbles, so a carbonated drink may also help, or perhaps a soothing herbal tea. The main thing to remember is that you’re rehydrating with healthy fluids - not drinks with high sugar, sodium and calorie counts.
Can I get hydrated from things other than water?
Yes! A lot of foods like watermelon and cucumber contain water and count towards your daily fluid intake. Saying that, it’s usually best to focus on getting your fluids from drinks rather than food. Herbal teas are a great way to get fluids, even milk counts! Just try and not drink too many fluids with lots of added sugars, like vitamin waters, cordial, energy and sports drinks, as they can result in excessive weight gain.
Does too much fluid make you bloated?
Actually it’s the opposite. Being dehydrated can make you bloated and swollen, whereas hydrating yourself and keeping your fluids up can help with swelling.