Whether you’re cruising along your personal pregnancy journey or powering through your breastfeeding era, staying hydrated is more important than ever. Your body is working overtime to support your little one, and proper hydration is key to keeping you and your baby healthy, happy, and thriving. 

We’re here to share our tips and tricks for keeping up with your fluid intake during both the pre and post-natal period and dropping some 4-1-1 facts that’ll keep you informed and committed to your hydration goals and overall well-being during such a beautiful (and sometimes overwhelming) time in your life.

Hydration Facts for Pregnant and Breastfeeding Moms

1. Increased Fluid Needs: During pregnancy, your body requires about 10 additional cups of fluids each day to support your growing baby. That’s roughly 80 ounces of water—so keep that carton or bottle handy!
2. Amniotic Fluid: Approximately 80% of the amniotic fluid surrounding your baby is made up of water. Staying hydrated helps maintain healthy amniotic fluid levels, which is vital for your baby’s development.
3. Breastfeeding Benefits: When breastfeeding, your body needs even more fluids—up to 13 cups a day! This helps ensure you’re producing enough milk for your little one.
4. Hydration and Mood: Dehydration can lead to fatigue and mood swings. Staying hydrated can help keep your energy levels up and your mood lifted during those challenging postpartum days when sleep might not be consistent.
5. Skin Health: Proper hydration can help combat the dryness and stretch marks that often accompany pregnancy. Drinking enough water can keep your skin looking radiant and healthy.
6. Digestive Health: Hydration plays a key role in preventing constipation, a common issue during pregnancy. Drinking plenty of fluids helps keep your digestive system running smoothly.
7. Temperature Regulation: Pregnant bodies can experience changes in temperature regulation. Staying hydrated helps your body maintain a stable temp, keeping you comfortable.
8. Breast Milk Composition: Did you know that breast milk is about 87% water? Keeping yourself hydrated ensures that your milk supply is optimal and nutrient-rich for your baby.
9. Electrolyte Balance: Electrolytes are essential for hydration, especially during pregnancy and breastfeeding. Including foods rich in potassium, sodium, and magnesium can help maintain this balance.
10. Healthier Choices: Choosing water over sugary drinks not only helps with hydration but also supports healthy weight management during and after pregnancy.

Healthy Nutrition Tips for Pregnant and New Moms

Now that we’ve covered the ‘why’, let’s move on to the ‘how’. Here are a few important hydration and nutrition tips to keep you feeling your best during this wild and wonderful postnatal ride.

1. Balanced Diet: Aim for a balanced diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats. This ensures you’re getting the essential nutrients you and your baby need.
2. Snack Smart: Keep healthy snacks on hand, like nuts, yogurt, and fresh fruit. These can help you maintain energy levels and curb cravings throughout the day.
3. Hydrate with Flavor: If plain water isn’t cutting it for you, try a sparkling flavored option like JUST Bubbles, which provides a little flavor flave and a touch of sparkle, spicing up your sippage and making it easier to keep up with your hydration routine.
4. Limit Caffeine: While moderate caffeine intake is generally considered safe during pregnancy and breastfeeding, it’s best to limit your consumption. Opt for herbal teas or decaf options when you can.
5. Include Calcium-Rich Foods: Foods like yogurt, cheese, leafy greens, and fortified plant milks are excellent sources of calcium, which is crucial for your baby’s bone development.
6. Iron-Rich Foods: Incorporate iron-rich foods like beans, lentils, spinach, and lean meats to support your increased blood volume during pregnancy.
7. Stay Mindful of Portion Sizes: While it’s essential to eat enough to support you and your baby, being mindful of portion sizes can help you from feeling bogged down and overly stuffed, which tends to make drinking water a lot less appealing.
8. Consult a Professional: If you have specific dietary concerns or restrictions, consider consulting with a registered dietitian or healthcare provider for personalized advice.
9. Listen to Your Body: Pay attention to your body’s hunger and thirst cues. If you’re feeling thirsty, don’t ignore it—grab a carton, can, or bottle of mineral-rich, PFAA-free JUST Still Water.
10. Celebrate Small Wins: Remember that every healthy choice counts. Celebrate your efforts to nourish yourself and your baby, and don’t be too hard on yourself if you hit some health bumps along the way.