HOT MOM SUMMER: STAYING HYDRATED

You’ve seen the memes. You’ve felt the sweat. And if you're pregnant this summer, you're likely experiencing the kind of thirst that makes you wonder if you're part cactus. Welcome to Hot Mom Summer—brought to you by hormone-induced heatwaves, swollen ankles, and your fifth trip to the bathroom before noon. Let’s talk hydration: why it matters in pregnancy, how much is enough, and how to actually make it happen without gagging on warm water or needing a bathroom every 20 minutes (ok, maybe every 30...we're realists).

Why Hydration in Pregnancy Matters

Your body is working overtime creating life (go you!). That means your blood volume increases by up to 50%, your baby’s amniotic fluid needs replenishing, and your kidneys are filtering more than ever. Add summer heat, and it's a recipe for dehydration—which can lead to:

• Headaches

• Dizziness or fatigue

• Constipation

• Braxton Hicks contractions

• Increased risk of preterm labor

So no, you’re not just being dramatic. Staying hydrated is a legit medical need.

How Much Water Do Pregnant People Really Need?

The Society of Obstetricians and Gynaecologists of Canada (SOGC) recommends about 3 liters (12 cups) of fluids per day for pregnant people, including water, herbal teas, milk, soups, and water-rich foods like fruit.

But here's the thing:Your needs may go up with:

• Hot weather

• Exercise or prenatal yoga

• Vomiting or diarrhea

• Excessive sweating (aka existing in July)

Listen to your body—and your midwife or doctor. If you're thirsty, you're already a little behind.

Smart & Simple Hydration Tips

Here’s how to hit your hydration goals without feeling like a soggy sponge:

1. Flavor It Up

Infuse your water with:

• Lemon + mint

• Cucumber + strawberry

• Orange + basil

Make it fancy. You deserve it.

2. Snack on Water

Add these to your grocery list:

• Watermelon

• Cucumber

• Grapes

• Yogurt

• Smoothies with frozen fruit
  

3. Hydration Stations

Keep a water bottle:

• On your nightstand

• In your diaper bag

• In the car

• Next to your Netflix setup
  

4. Try Electrolytes

If you're feeling lightheaded, or dealing with morning sickness, low-sugar electrolyte packets can help. Just check with your provider before using sports drinks regularly.

5. Make It a Habit

Drink a glass of water with every meal, before every nap, and after every bathroom break (just to balance the cycle).

But What If I'm Sick of Peeing Every 12 Minutes?

Welcome to the club. Frequent urination is par for the pregnancy course—but staying hydrated still outweighs the inconvenience. Just try to space your fluids out across the day (and maybe go easy at bedtime).

Ready to Learn More?

Hydration is just one part of feeling strong and supported through pregnancy. If you're loving this mix of real talk, expert advice, and practical tools, join us in one of our Prenatal Classes—like:

• Childbirth 101: Group-based crash course covering labor, birth, and recovery

• Private Prenatal for First-Time Parents: Personalized sessions, perfect for diving deeper into topics like nutrition, labor prep, and postpartum care

• Safe Start Workshop: Learn infant CPR, safe sleep, and newborn safety so you’re ready for baby’s first summer too!

Our team of experienced maternity nurses is here to walk with you—whether you're sweating through your third trimester or sipping smoothies while Googling "baby names that sound like popsicles."

Final Sips of Wisdom

Stay cool, drink often, and trust your instincts.You’re growing a human and surviving a Manitoba heatwave. That makes you legendary. Keep showing up for yourself (and your bladder)—and if you need a little more prep before baby arrives, you know where to find us.

💧Thirsty for more? Visit www.nexttrimester.com/prenatal-services to register for a class, learn more, or connect with one of our maternity nurses today.