The ultimate hydration guide for new and soon-to-be mums

The ultimate hydration guide for new and soon-to-be mums

Becoming a mum for the first time is probably one of the biggest changes you'll ever experience. In the overwhelm of pregnancy and early motherhood, it’s easy to forget to take care of yourself. But looking after you is one of the most important things you can do during this time. Because when mum is at her best, so is baby.

Water does more than just quench your thirst. It supports the incredible work your body is doing to grow, birth, and nourish a new life. Whether you’re in your first trimester or navigating those early, brain-fogged postpartum days, staying properly hydrated is an easy way to make new motherhood feel just that little bit more manageable.

Hydration during pregnancy: Why it matters

Your body needs more fluids than usual during pregnancy for a good reason. Water is working hard behind the scenes in so many ways:

• Promoting healthy blood circulation: During pregnancy, your blood volume can increase by up to 40%. Staying well hydrated helps your heart pump this extra blood efficiently, ensuring oxygen and nutrients are delivered where they're needed for both you and your baby.
• Regulating body temperature: During pregnancy, your body is working overtime to support the development of your baby. Staying hydrated helps cool you down and prevent overheating.
• Maintaining amniotic fluid levels: Amniotic fluid cushions your baby and supports movement and growth. Consistent hydration helps to keep the fluid at optimal levels.
• Encouraging healthy placenta growth: A healthy placenta is vital for your baby’s nourishment. Good hydration supports its growth and function throughout pregnancy.
• Easing digestion and constipation: Pregnancy can slow digestion. Drinking water keeps things moving, helping to reduce bloating and constipation.
• Supporting kidney function and preventing UTIs: Water helps flush out waste and lowers the risk of urinary tract infections, which are more common when pregnant.

You might notice you feel thirstier right from the start of your pregnancy, which can be your body’s way of asking for extra support. If you’re dealing with morning sickness, staying hydrated becomes even more important. It might feel tough to keep anything down, but dehydration can actually make nausea and vomiting worse.

As your pregnancy progresses, your body’s fluid needs continue to change. You're no longer only hydrating for yourself, but for your growing baby too.

Keep an eye out for headaches, fatigue, swelling, or constipation, which can point to dehydration. Left unchecked, these could lead to more serious issues like low amniotic fluid or even premature labour.

So how much water should you drink during pregnancy?

Everyone is different, but a good benchmark is to aim for six to eight medium glasses of water each day. Tuning in to your own thirst levels is important, especially during pregnancy when your fluid needs can change from day to day.

If you’re exercising, in hot weather, or vomiting, make sure you increase this amount to replenish the fluids you lose.

Hydration in the postpartum period

Whether you’ve had a vaginal delivery or a caesarean, you’ll need plenty of fluids to heal post birth. Hydration can help reduce the risk of postpartum constipation and haemorrhoids which can be common, especially after a vaginal delivery.

For new mothers who are breastfeeding, water becomes even more important. Breast milk is made up of around 88% water, so what you drink really does matter. If you’re not getting enough fluids, you might start to notice feeling sluggish, dizzy, or that your milk supply is affected Feeding newborns can take a while, so it’s a good idea to make sure your water bottle is filled up and within easy reach before each feed.

Tips to stay hydrated in pregnancy and postpartum

Struggling to maintain your water intake? Here are a few simple tips to help you stay on track:

• Sip, don’t gulp: If you’re prone to nausea, sipping water throughout the day can help keep it at bay.
• Use a drink bottle: A useful way to help track your intake and encourage consistency.
• Keep water nearby: Make it part of your routine to take a few sips each time your baby feeds.
• Cool down with cold water: Pregnancy can raise your body temperature, so a glass of water can be a quick way to feel refreshed and comfortable.
• Check your urine: One of the best hydration indicators – pale yellow is ideal, while dark urine may signal it’s time to drink up.
• Choose high-quality water: Not all water is created equal. During pregnancy and early motherhood, avoiding common tap water contaminants like fluoride and chlorine is vital. The zazen Alkaline Water System transforms tap water by filtering chemicals and toxins, and balance naturally with alkaline essential minerals to aid absorption and help nourish you and your baby.

Why your water matters

During pregnancy and early motherhood, staying hydrated is crucial for you and your newborn. Hydration, however, isn’t just about the amount of water you drink, but also the quality of the water. Tap water may contain chlorine, fluoride, microplastics, and PFAS, substances that have been associated with increased risks of urinary tract defects, preterm births, and low birth weights in babies. 

Proper hydration plays a crucial role in supporting circulation, managing fatigue, and aiding postpartum recovery. For those bottle-feeding, using clean, fluoride-free water to prepare formula is especially important, as infants under six months are particularly vulnerable.

Investing in clean, nourishing and mineral-rich alkaline water is one of the simplest yet most impactful ways to support both you and your baby through pregnancy. That’s why zazen Alkaline Water is the smart and delicious choice. Supporting hydration at a cellular level and helping to neutralise acidity in the body, it is ideal for both pregnancy and postpartum recovery.