Hydration Guide
Fluid goals, electrolytes, and tips for staying hydrated — tailored to your stage.
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Daily Fluid Goal
Aim for 8–10 glasses (2.3L) of fluid a day. Needs increase each trimester.
Key Electrolytes
Sodium
A small pinch of sea salt in water or coconut water helps retain fluid.
Potassium
Bananas, avocado, and sweet potato are rich sources.
Magnesium
Helps with leg cramps — found in nuts, seeds, and leafy greens.
Calcium
Milk, fortified plant milks, and yoghurt all count toward fluids.
Staying Hydrated When Feeling Sick
- 1Sip cold water slowly — ice chips or frozen fruit can be easier to tolerate.
- 2Try flat ginger ale, diluted apple juice, or weak herbal tea (ginger or peppermint).
- 3Suck on ice lollies made from fruit juice or coconut water.
- 4Eat high-water foods: watermelon, cucumber, grapes, and soup broths.
- 5Drink between meals rather than with food to reduce nausea.
- 6Keep a small bottle of water with a few drops of lemon by your bed.
Hydrating Smoothies for Sickness
Ginger & Mango Nausea Soother
- ½ cup frozen mango
- 1 tsp fresh grated ginger
- ½ banana
- 200ml coconut water
- squeeze of lemon
Ginger eases nausea, mango is gentle on the stomach, and coconut water replenishes electrolytes.
Peppermint Cucumber Cooler
- ½ cucumber (peeled)
- handful of fresh mint
- 200ml cold water
- juice of ½ lime
- 1 tsp honey (pasteurised)
Peppermint calms an unsettled stomach, cucumber is highly hydrating, and lime adds vitamin C.
Banana & Oat Recovery Shake
- 1 ripe banana
- 2 tbsp oats
- 250ml whole milk or oat milk
- 1 tsp ginger powder
- pinch of cinnamon
Bland and easy to digest — the BRAT-inspired blend that soothes the stomach and provides gentle energy.