Signs of Dehydration in Pregnancy

Dehydration during pregnancy can cause issues and, if severe enough, serious complications for you and your baby. It can also sneak up on you quickly, so if you notice darker-than-usual urine, dizziness, dry mouth, rapid heartbeat, and an unquenchable thirst, these are red flags that you need fluids ASAP.

Staying well-hydrated may sound easy, but Arizona’s dry climate and pregnancy symptoms, such as morning sickness, can deplete your fluid reserves faster than you expect. Below, we explore why water is so crucial during pregnancy, the effects of dehydration, ten unmistakable warning signs, and smart ways to keep your water intake on track throughout every trimester.

Why Pregnant Women Need to Drink Enough Water

To adequately support you and your growing baby, all of your nutritional needs increase during pregnancy, including water. We all know that water does more than quench your thirst; it is the body’s primary transport system for nutrients, oxygen, and waste. For pregnant women, it’s even more important. 

Blood Volume

Your blood volume increases by about 45% to support the development of the placenta (organ that forms in the uterus during pregnancy) and your baby’s developing organs. Adequate water keeps that extra circulation flowing smoothly.

Amniotic Fluid

The watery, protective fluid that cushions your baby, known as amniotic fluid, is primarily composed of water. Dehydration can reduce amniotic fluid and limit fetal movement.

Temperature Control

Due to fluctuating hormones, increased blood volume, your growing belly and a faster metabolism, you may find that you run hotter over the next ~40 weeks. Many pregnant women do. Add in Arizona’s triple-digit days, and sweat loss without replacement can lead to overheating and heat-related illnesses.

Digestion and Kidney Function

Water helps relieve and prevent constipation, a common complaint during pregnancy. It also helps your kidneys filter out waste and lowers your risk of urinary tract infections (UTIs)

The Risks of Not Drinking Enough Water During Pregnancy

Skipping a few glasses may seem harmless, but chronic or severe dehydration in pregnancy can lead to headaches, fatigue and constipation. If you’re dehydrated throughout your entire pregnancy, it can cause serious complications for your baby, such as:

• Reduced amniotic fluid in the second or third trimester.
• Neural tube defects in early pregnancy (if dehydration is paired with low folate intake).
• Preterm labor or low birth weight in extreme cases.

10 Signs You Don’t Drink Enough Water

If you’re wondering, “Do I have an adequate water intake during pregnancy?” Here are 10 signs you aren’t drinking enough water:

1. Thirst that won’t quit (i.e., feeling extremely thirsty while pregnant).
2. Dark yellow or amber urine, especially if it has a noticeable odor
3. Dry, sticky mouth or chapped lips.
4. Headache or lightheadedness, especially when standing.
5. Persistent rapid heartbeat or palpitations.
6. Fatigue or sudden loss of energy.
7. Leg or muscle cramps
8. Swelling that worsens in hot weather (your body can retain water when it’s actually dehydrated).
9. Constipation or hard stools.
10. Braxton Hicks–style abdominal tightening.

Don’t wait until your dehydration becomes severe enough to cause problems; if you’re noticing any of the above signs, up your fluid intake ASAP and commit to drinking enough water.

How Much Water Should a Pregnant Woman Drink

You should aim for about 64-96 ounces (8-12 cups) of water per day, but Arizona’s summer weather, how far along you are, and individual needs can bump that number higher. A simple rule of thumb is to add 8 ounces to your daily water intake for every trimester. 

If you’re exercising, add one extra cup for every 30 minutes of moderate activity and monitor your urine color; a pale lemonade color indicates good hydration. 

Remember: These are just baseline numbers, and you can always drink more water (but not too much; water toxicity can cause nausea and other problems). If you’re dealing with persistent and severe thirst regardless of how much water you drink, make an appointment with your Genesis OB GYN provider, as there may be an underlying condition. 

Tips to Avoid Dehydration

Our desert summers bring single-digit humidity and temperatures that hover near 110 °F. Even a quick grocery run can lead to fluid loss. Prepare by:

• Eat your hydration: Snack on watery foods like melons, citrus fruits, strawberries, cucumbers, and soups to increase your daily intake.
• Use electrolytes for pregnancy as needed:  You likely won’t need any electrolytes if you’re tracking your water intake and meeting your daily goal. However, sugar-free electrolyte powders or ready-to-drink options, such as coconut water, help replenish minerals lost through sweat or morning sickness. Steer clear of sugary sports drinks and opt for unflavored or low-sugar electrolyte drinks.
• Dress for the summer weather: If you’re outside, wear a wide-brimmed hair and breathable fabrics to lessen fluid loss from excessive sweating.
• Workout indoors: Exercising during pregnancy is always a great idea, but if you live in a hot climate or it’s the summer months, trade the midday outdoor walk for a mall stroll or prenatal yoga class.
• Know when to seek help: If you develop persistent dizziness, a pounding pulse, or you stop sweating despite heat exposure, head to an air-conditioned space and contact your care team.

Prepare For the Arizona Heat When You’re Pregnant

Hydration is one of the simplest ways to protect both you and your baby. And during the blazing Arizona summers, it’s essential. 

Proper fluid intake is just one thing you have to consider when pregnant. Prenatal care, including nutrition counseling, monitoring, and testing, is the best way to ensure the health of you and your baby. Request an appointment with a Genesis OB-GYN physician or certified nurse-midwife today for expert care in Phoenix, Scottsdale, Prescott, and beyond.