As we head into the hottest months of the year, I want to share something that doesn’t get nearly enough attention in prenatal and postpartum care: hydration - and why it hits differently when you’re growing or nourishing a baby. This isn’t just “drink more water” advice. Your body is doing extraordinary work, and the summer heat raises the stakes considerably.

Why Hydration Matters More Than Ever

During pregnancy, blood volume increases by up to 50% which means your body needs significantly more fluid just to keep up with baseline demands. If you’re breastfeeding, you’re producing roughly 25 ounces of milk per day, drawing directly from your body’s fluid stores. Layer summer heat on top of that, and your hydration needs can increase substantially beyond what most standard guidelines suggest.

Proper hydration isn’t just about thirst. It supports healthy blood pressure, efficient nutrient delivery to baby, temperature regulation, joint lubrication, hormonal balance, and consistent milk supply. When you’re under-hydrated, your body prioritizes survival functions and you feel it: fatigue, brain fog, headaches, and muscle tension are often the first signs.

Your Daily Hydration Targets

These are starting points - your individual needs may be higher based on activity level, heat exposure, and body size:

• Pregnant: 80–96 oz (10–12 cups) daily; aim for at least 100 oz on hot days or active days
• Breastfeeding: 104–128 oz (13–16 cups) daily; drink 10–16 oz of fluids each time you nurse or pump - this is one of the simplest habits you can build

Smart Strategies That Actually Work

• Start before you’re thirsty. Thirst is already a sign of mild dehydration.
• Keep a water bottle on your nightstand and drink 16–20 oz first thing in the morning to replace what you lost overnight.
• Eat your water. Foods like watermelon, cucumber, strawberries, oranges, and leafy greens contribute meaningfully to your daily intake and come with bonus nutrients.
• Don’t forget electrolytes. Sweat takes more than water with it. Sodium, potassium, and magnesium all need replenishing, especially if you’re active or spending time outside. Options I like: LMNT or Re-Lyte packets, a pinch of quality sea salt in your water, coconut water, or bone broth. If you’re exercising and sweating, aim for at least 500mg of additional sodium around your workout.
• Temperature matters. Room temperature or slightly cool water is generally absorbed more efficiently than ice-cold water, which can temporarily slow gastric emptying.
• Sip consistently, not in large gulps. Setting a phone reminder every hour can be a surprisingly effective strategy - especially in the postpartum season when everything else takes priority.

Hydration Timing Tips

• Drink water 30 minutes before meals to support digestion
• Keep a water bottle/beverages next to your baby feeding station - you will want it
• Monitor urine color: pale yellow is your target; dark yellow means you need to catch up
• Hydrate before, during, and after any physical activity, and add electrolytes around workouts

Signs You Need to Catch Up (And When to Call Your Provider)

Mild dehydration is common and easily corrected. But reach out to your obstetric provider if you experience:

• Dizziness or lightheadedness that doesn’t resolve quickly
• Rapid heartbeat at rest
• Significantly reduced urination or persistently dark urine
• Severe headaches
• Fatigue that feels beyond your baseline pregnancy or postpartum tiredness

These can sometimes signal more than dehydration and always warrant a conversation with your care team.

Natural Ways to Make It Easier

If plain water isn’t cutting it, try:

• Fresh lemon or lime slices - vitamin C + flavor
• Cucumber and mint for a cooling effect
• Red raspberry leaf tea - a lovely option in the second and third trimester)
• Diluted tart cherry juice - antioxidant-rich, naturally electrolyte-containing, and research suggests it may also support better sleep

Movement in the Summer Heat

Shift your activity to cooler parts of the day, early morning or evening walks are ideal. If heat is unavoidable, scale back intensity and use an air-conditioned space for strength training when you can. Always hydrate before, during, and after movement, and add electrolytes when you’re sweating.

Hydration Is a Foundation, Not an Afterthought

I encourage you to think about hydration the same way you think about sleep, nutrition, or movement - as a pillar of your overall wellness, not a box to check. It directly affects your energy, your recovery, your joint health, and your ability to show up for yourself and your baby. Every pregnancy and postpartum experience is unique. These are evidence-informed starting points, and your obstetric care provider should always be your guide for personalized recommendations, especially if you have any underlying health conditions.

Ready to support your body beyond hydration? If you’re looking for a program that meets you where you are - whether you’re pregnant, newly postpartum, or rebuilding after having babies - I created a program for you. I just launched Empowered Strength Society. It’s online group strength coaching for women that goes well beyond a workout plan. We talk about recovery, hormones, pelvic health, energy, and building a foundation that actually lasts. Check that out here. First cohort starts July 6th! Don’t wait on this one - I’d love to have you in the room.
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With peace and love,

Dr. Ellyn Halley, DC, Doula, Coach
​Doc Halley Solutions​

Follow me on Instagram + TikTok for more content - ellynhalley.dc

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In person chiropractic care! You can find me at 1500 Green Bay St, La Crosse WI 54601 within the same space as the Parenting Place and The Motus Project. I am excited to offer in person care to women in the Coulee Region, and offer hybrid care - in person + online. You can book your first appointment or schedule a consult below!

If you're looking for an "all in one" program that includes a prenatal exercise program, birth education, pelvic prep + mobility, nutrition information, and more - combined with regular support + check ins - I have you covered. Check out my Empowered Pregnancy program for incredible prenatal support. SUMMER SALE - $50 off with code EMPOSUMMER

Looking for more support around exercise, pelvic health, and nutrition (and birth prep if you're pregnant!)? Apply for 1:1 coaching with me:

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**Disclaimer: The content in this email is not intended to be medical advice. The content here is for informational purposes only. Please consult with your healthcare provider regarding any medical or health related diagnosis or treatment options.