Staying hydrated even If you’re peeing plenty

What to Know

  • Adequate hydration means frequent urination
  • Tips to achieve adequate hydration
  • Better timing can mean better sleeping

Fluid recommendations for women are higher during pregnancy – approximately 8-10 (8 oz) cups per day. The increased blood volume pumping through your body to support the fetus requires this increase in fluid intake. Even as your pregnancy progresses, and there’s less and less room for your bladder to expand, adequate hydration is still critical.

Pregnant woman drinking water

If you’re drinking enough fluids to support your pregnancy, there’s no way of getting around frequent trips to the bathroom.

What to Do

Carry water or other beverages with you during the day in a form that you are most likely to drink.

Do you prefer cold water? Carry an insulated thermos or water bottle and add plenty of ice. Do you prefer warm drinks? Then consider a thermos of decaffeinated tea or coffee and warm up your thermos with hot tap water before you fill it. If you drink caffeinated beverages, note that caffeine has diuretic qualities, meaning that it increases urination. And the American Congress of Obstetricians and Gynecologists recommends limiting your caffeine intake to no more than 200mg per day while pregnant. See Do’s and Don’ts of caffeine in pregnancy for more specifics.

Drink between rather than with meals

As your baby grows, your abdominal organs become compressed. Focus on food during meals and beverages between meals so you don’t put unnecessary pressure on your stomach and bladder simultaneously.

Opt for water most of the time

While anything liquid at room temperature is considered a fluid, water is what bodies need most of the time for good health and hydration. In addition to managing caffeine intake, it’s important to avoid added sugars and non-nutritive calories. Limit juice, sodas, sweetened teas and sports drinks and if you make fruit or vegetable smoothies at home, use water as the base rather than dairy or non-dairy milks unless you’re counting on those nutrients and calories.

When in doubt, write it down.

If you’re not sure you’re taking in enough water, write down your fluid intake for a week and see when, what, and how much you are actually drinking.

Drink more fluid earlier in the day

Starting earlier in the day will not only help you reach your fluid intake goals sooner, it will also help you limit those bathroom trips to waking hours and preserve much-needed sleep!

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