The third trimester can be exciting, uncomfortable, emotional and physically demanding, sometimes all in the same day. Staying hydrated is one of the easiest ways to support your body as you prepare for delivery, but it is not the only thing that matters. Rest, nourishment, symptom awareness and staying connected to your care team all play an important role too.
Hydration
One of the simplest and most important ways to support your body right now is staying well hydrated. In late pregnancy, hydration plays a bigger role than many might realize. Drinking enough fluids helps support increased blood volume, regulate body temperature, aid digestion and help your body function more comfortably overall.
It can also help reduce some common third-trimester issues such as:
- constipation
- headaches
- dizziness
- fatigue
- overheating
- uterine irritability or cramping
When you are dehydrated, your body feels it. You may notice dry mouth, dark urine, lightheadedness, increased thirst, or just a general sense that you are worn down more quickly than usual.
How much water do you need?
A good rule of thumb during pregnancy is to drink water steadily throughout the day rather than trying to catch up all at once. Needs can vary depending on the weather, your activity level, and how you are feeling, but in general, keeping a water bottle nearby and sipping often is a smart habit.
You may need even more fluids if:
- it is hot outside
- you are more physically active
- you are sweating more than usual
- you have vomiting or diarrhea
- you are noticing Braxton Hicks contractions that improve with rest and water
If plain water is unappealing, try adding lemon, berries, cucumber or ice. Water-rich foods like melon, oranges, cucumbers and soups can help too.
Other smart third-trimester habits
Hydration is important, but it is only one piece of feeling your best in the third trimester. A few other simple habits can go a long way.
Eat small, balanced meals
As your baby grows, heartburn and fullness often become more common. Smaller meals eaten more often may feel better than three larger meals. Focus on protein, fiber and foods that help support steady energy.
Rest when you can
Fatigue often returns in the third trimester. Your body is carrying more weight impacting bones and joints, sleep can be disrupted, and daily tasks may take more out of you. Rest is not laziness. It is part of caring for yourself during pregnancy.
Pay attention to swelling and heat
Some swelling in the feet and ankles can be normal in pregnancy, especially later in the day or in hot weather. But staying cool, elevating your feet when possible and drinking enough water can help.
Keep moving gently
Light movement like walking or stretching can help support circulation, energy and comfort. Your activity prior to pregnancy can also be a reference point. Talk with your provider about exercise later in your pregnancy.
Notice your baby’s movement
As you near labor and delivery, becoming familiar with your baby’s typical movement pattern is important. If movement seems noticeably different, it is worth a call.
What symptoms should not be ignored?
Some discomforts are common in late pregnancy. Others deserve prompt attention. Contact your care team if you have:
- regular contractions
- leaking fluid
- vaginal bleeding
- severe headache
- vision changes
- sudden swelling of the face or hands
- fever
- significant dizziness
- shortness of breath that feels unusual
- decreased fetal movement
- anything that simply feels off to you
Trust your instincts. You do not need to have the perfect words or know whether something is serious before reaching out.
A few practical third-trimester reminders and a few important details to get in place
- Keep a water bottle with you.
- Take breaks when you need them.
- Avoid getting overheated.
- Snack regularly if large meals are uncomfortable.
- Wear supportive, comfortable clothing and shoes.
Third trimester is an exciting time — and a great moment to make sure a few important details are in place before baby arrives. Here’s a quick checklist:
- Have you registered with the hospital where you plan to deliver?
- Have you chosen a pediatrician or family medicine provider for your baby?
- Do you need a breast pump? Our team can help send a prescription if needed.
- Have you taken a childbirth or breastfeeding class?
- Would you like to schedule a visit with one of our lactation consultants?
- Have you talked through your early newborn feeding, sleep, and support plan?
If you have questions about symptoms, hydration, swelling or other third-trimester changes, our team is here to help. Talk with your provider at your next prenatal visit or contact us if something does not feel right. Talk with your care team if you have questions — we’re here to help. Visit premierwomenshealthmn.com.
This content was review by Dr. Taryn McEvoy andBethany Hjelle,CNP, WHNP-BC at Premier Women’s Health – Oakdale OBGYN.