Pregnancy Running Hydration

By: Christine Nichols

By: Christine Nichols

How much water do you need daily if you are pregnant and running?

Let’s talk about pregnancy hydration - are you drinking enough water while pregnant? How about if you are pregnant and running? And what if you add in the heat, are you still drinking enough?

First, let’s talk about why it’s so important and how it helps:

  • Think of water like oil for your car. It helps keep everything working and moving properly. It’s important to hydrate because water helps transport key nutrients and all the goodies to the baby. Obviously very important!

  • Consuming enough water can help alleviate common pregnancy symptoms such as nausea, fatigue, swelling (gets rid of excess sodium), overheating, UTI’s and constipation

  • It’s especially important to have adequate water intake in third trimester because dehydration can cause contractions and preterm labor

So how much do you need? As an example, I'm currently weighing in at 150 lbs. Without running, I need 90oz daily. Add in 1 hour of exercise and I need to add 8oz. If it’s a hot day, I need to add another 8oz

90oz (150lbs) + 8oz (1 hour running) + 8oz (75 degrees) = 106oz of water to consume that day! I actually aim for even more than that. My typical daily consumption is about 115oz. But listen to your body. It may tell you to drink more than these calculated amounts. If you aren't sure than you can always ask your doctor!

Christine Nichols