Here’s Exactly How Much Water You Need In Each Trimester
Welcome to week 4 of the Baby2Body Self-Love Movement #ImDoingItForMe! Each week, we’ve been helping our mamas to close their weekly progress rings on the Baby2Body app, so we can all live happier and healthier. This week we’re focusing on your Healthy Habits Ring, which includes:
Watching your Daily Bites
Completing your daily pelvic floor exercise
Watching your daily check-ins
Journaling in the Baby2Body app
Logging your cycles and weight
Logging your water intake
And that’s what we want to talk about today, drinking water and staying hydrated. When you’re hydrated you have more energy, which improves cognition, sleep quality, and mood. Yet research shows that most adults in the US and UK are not drinking enough water, so we’re sharing our top tips for staying hydrated and sharing just how much water you need in every trimester. Let’s dive right in.
How much water does the average adult need per day?
The truth is, exactly how much water you need depends on a number of factors including your health, how active you are, and the climate you live in. Research suggests that if you are a healthy woman living in a temperate climate, then you need around 2.7 liters of fluid per day.
What you might not know is that around 20% of our daily fluid intake usually comes from food, leaving just over 2 liters for us to get from water or other beverages, including caffeine-free teas, fresh juice (this should be limited to one glass per day), and skimmed or plant-based milk.
How much water or fluid do you need when you start trying to conceive?
When you are TTC, you should drink the same amount of water as before. See our tips below on how to stay hydrated!
How much water or fluid do you need each day in the first trimester?
As you probably know, one of the biggest symptoms of pregnancy that women experience in the first trimester is nausea and sickness, so it can definitely be difficult to stay hydrated and keep enough water in your system.
Like before you were pregnant, you should be drinking around 2 liters of water per day. If you are nauseous or sick, make sure you’re topping up your fluid intake and drinking whenever you feel thirsty. Be sure to look out for any signs of dehydration (more on this below!).
How much water or fluid do you need each day in the second & third trimesters?
In the second and third trimesters of pregnancy, it’s recommended by the American College of Obstetricians and Gynecologists that women increase their calorie intake by an extra 340 calories per day and that means you’ll need more water too. Research shows that you should add 1-1.5 ml of water for each calorie consumed, so if you are adding 340 calories to your diet, then you’ll need to add another 340 ml of water to your diet too! Like before you were pregnant, it’s important to drink whenever you feel thirsty.
How much water or fluid do you need each day in the fourth trimester?
In postpartum - or the fourth trimester as we call it - you should try to drink plenty of fluids. Like always, try to drink at least 2 liters of water per day and drink whenever you feel thirsty. Good hydration can also help alleviate common post-birth symptoms such as piles and constipation.
If you are breastfeeding, remember that you’re hydrating yourself and your baby. Experts recommend drinking up to 3.8 liters of water a day which sounds like a lot, but we recommend trying to get into the habit of having a glass of water before and after you breastfeed and you should find yourself reaching that goal.
What are the common signs of dehydration?
There are lots of signs of dehydration and they will likely get worse the more dehydrated you are. Here are some common symptoms to look out for:
Thirst of hunger
If your body starts to feel dehydrated, you might feel hungry or thirsty.
Fatigue, headaches, or dizziness
When you’re pregnant, your body is already tired and dehydration can make those symptoms worse. So keep on top of your water intake and look out for headaches or dizziness as signs of dehydration.
Changes in your urine
If your urine is a pale-yellow color then that usually means you’re sufficiently hydrated. Dark urine signals dehydration.
Our top tips for staying hydrated through TTC, pregnancy & postpartum
Keep a reusable water bottle with you throughout the day.
Just having it with you will be a reminder to drink and for extra encouragement, we recommend getting a bottle with the measurements and words of encouragement on the side.
We’re loving this Fidus Large Half Gallon/64oz Motivational Water Bottle.
Set reminders. If you’re struggling to remember to drink water throughout the day, set some reminders on your phone that will prompt you to move away from your screen or work for a few minutes and have a glass of water.
Log your water intake so you can keep track! Head over to the Baby2Body app and record your daily water intake. If you can get into the habit of doing this and earning points towards your Healthy Habits goal, you’ll likely find that drinking water throughout the day becomes second nature to you.
Have questions about staying hydrated or the other Healthy Habits features we have at Baby2Body? Let us know in the comments!
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