As we enter the peak summer months, I want to share essential hydration strategies specifically tailored for pregnant and postpartum individuals. Whether you're pregnant, early postpartum, or breastfeeding - your body has unique hydration needs that become even more critical during hot weather.
Why Hydration Matters More During Pregnancy & Breastfeeding
During pregnancy, your blood volume increases by up to 50% - increasing overall fluid intake demands. Breastfeeding mothers produce approximately 25 ounces of milk daily, again increasing those fluid demands. Add in summer heat to the equation, and your fluid requirements can increase significantly. Proper hydration supports healthy blood pressure, optimal nutrient transport, temperature regulation, keeps baby happy, and ensures milk production.
Your Daily Hydration Goals
Pregnant individuals: Aim for 10-12 cups (80-96 ounces) of fluid daily, increasing to a minimum of 100 ounces during hot weather or with activity.
Breastfeeding individuals: Aim for 13-16 cups (104-128 ounces) daily, adjusting upward in hot conditions. A good rule of thumb is to drink 10-16 ounces of water/fluids each time you breastfeed (this includes pumping).
Smart Hydration Strategies
Start Early: Begin hydrating first thing in the morning. Keep a water bottle by your bedside and drink 16-20 ounces upon waking to replenish overnight losses.
Eat Your Water: Incorporate water-rich foods like watermelon, cucumbers, oranges, strawberries, and leafy greens. These provide both hydration and nutrients.
Electrolyte Balance: During hot weather, you lose more than just water through sweat. You can easily add electrolytes through powders like LMNT or Re-Lyte. If you are active and sweating, you may need to add in at least 500mg of sodium. You can also add a pinch of high-quality sea salt to your water or choose natural electrolyte sources like coconut water or bone broth.
Temperature Matters: Room temperature or slightly cool water is often better absorbed than ice-cold water, which can temporarily slow digestion.
Hydration Timing Tips
- Drink consistently throughout the day rather than large amounts at once. Setting a timer on your phone can help with this.
- Sip water 30 minutes before meals to aid digestion
- For breastfeeding individuals: Keep water nearby during nursing sessions
- Monitor urine color - pale yellow indicates good hydration
Warning Signs to Watch For
Contact your healthcare provider if you experience:
- Dizziness or lightheadedness
- Rapid heartbeat
- Reduced urination or dark urine
- Severe headaches
- Excessive fatigue beyond normal pregnancy/postpartum tiredness
Natural Hydration Enhancers
Consider these pregnancy-safe options:
- Fresh lemon or lime in water for vitamin C and flavor
- Cucumber and mint for cooling properties
- Herbal teas like red raspberry leaf
- Diluted tart cherry juice for antioxidants and natural electrolytes (and help with sleep!)
Movement and Hydration
You may need to get your movement in the cooler parts of the day. Consider movement and walks in the early morning or late evening. You may need to switch to less intense movement options if you can't avoid the heat. You can also use an air conditioned gym if available for your strength sessions and cardio. Always hydrate before, during, and after any physical activity. Add electrolytes to fluids around workouts too.
Creating Healthy Habits
I encourage you to view hydration as part of your overall wellness foundation. Proper hydration supports everything from joint health and muscle function to hormonal health and energy levels.
Remember, every pregnancy and postpartum journey is unique. These guidelines provide a starting point, but always consult with your obstetric care provider about your specific needs, especially if you have any underlying health conditions.
Stay cool, stay hydrated, and don't hesitate to reach out if you have questions about supporting your body through this time.
With peace and love,
Dr. Ellyn Halley, DC, Doula, Coach
βDoc Halley Solutionsβ
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I am offering 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 be offering in person care again to women in the Coulee Region, and will be offering hybrid care - in person + online. You can book your first appointment or schedule a consult below!
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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.
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