Morning Sickness: How to Stay Hydrated and Feel More Supported

Morning sickness is one of the most common early signs of pregnancy. But common doesn’t mean easy. For some, it’s a queasy wave that passes by mid-morning. For others, it lingers all day, making even the simplest tasks feel difficult. When you’re managing nausea and vomiting in pregnancy, staying hydrated can feel harder than it should be.

That’s where gentle options like Hydramama can offer support. Developed by a mum who experienced Hyperemesis Gravidarum herself, Hydramama is designed to be kind on sensitive tummies while offering hydration and key nutrients that are safe during pregnancy.

If you’re navigating morning sickness right now, here’s what might help.

What is Morning Sickness?

Morning sickness refers to nausea and vomiting that occurs during pregnancy, most commonly in the first trimester. It affects roughly 7 in 10 pregnancies, though the intensity and duration can vary greatly.

For some, symptoms are mild and manageable. For others, they can be more intense and longer lasting. A small percentage of people develop Hyperemesis Gravidarum, a severe form of nausea and vomiting in pregnancy that may require medical care.

No matter where your experience falls on the spectrum, support matters especially when it comes to hydration.

Why Hydration Matters During Morning Sickness

Even mild nausea can make drinking water unappealing. But hydration plays a major role in your body’s ability to function  especially during pregnancy. As your blood volume increases and your body works to support both you and your growing baby, fluids help with:

• Circulating nutrients and oxygen

• Regulating temperature

• Aiding digestion

• Supporting amniotic fluid levels

• Reducing fatigue and headaches

When vomiting or food aversions are part of your daily experience, your risk of dehydration can increase. This might show up as:

• Dizziness or light-headedness

• Dry lips or skin

• Dark urine or reduced output

• Low energy or headaches

Dehydration can also impact your mood, sleep, and concentration. For pregnant people, especially in the first trimester, staying ahead of hydration can make a tangible difference in how you feel day-to-day.

This is particularly true for those experiencing Hyperemesis Gravidarum, a more severe form of pregnancy sickness. If you’re unsure whether what you’re feeling is “typical” morning sickness or something more, you might find this comparison helpful: Morning Sickness vs Hyperemesis Gravidarum.

What Are Electrolytes, and Why Do They Matter in Pregnancy?

Electrolytes are minerals like sodium, potassium, magnesium and chloride. They support fluid balance, muscle function and nerve activity. In the context of morning sickness, they’re especially important because:

• Vomiting can lead to electrolyte loss

• Hormonal changes can shift fluid retention

• You may be eating and drinking less overall

Including electrolytes safe for pregnancy can help your body better absorb and use fluids. If water alone isn’t enough or just doesn’t appeal, a gentle electrolyte like Hydramama may be easier to manage.

How Hydramama Supports Hydration and Wellbeing

Hydramama is an isotonic hydration drink developed with the realities of pregnancy in mind. It’s sugar-free, flavoured with natural ingredients and designed to be kind to sensitive tummies.

Each sachet includes:

• Electrolyte Mineral Salts Blend (Magnesium Glycinate, Sodium Chloride, Mono Potassium Phosphate, Sodium Citrate). These minerals contribute to normal fluid balance and may support hydration when fluid losses increase.

• Vitamin C from fruit-based sources. Plays a role in immune function and iron absorption.

• Vitamin B6, a water-soluble vitamin involved in energy metabolism. Research suggests it may help reduce nausea in some pregnancies.

• Methylated Folate, a bioavailable form of folate.

Hydramama is proudly endorsed by the Australian College of Midwives, so you can feel confident it’s been created with trusted input and care.

Note: Hydramama is not a replacement for prenatal supplements. It’s designed to complement a balanced diet and support hydration throughout the perinatal journey.

Simple Strategies for Managing Hydration with Morning Sickness

Managing morning sickness isn’t just about one product or solution, it's often a combination of approaches. Here are some daily strategies that many people find helpful:

• Eating small, frequent meals to avoid an empty stomach

• Keeping plain snacks (like crackers or dry cereal) nearby, especially in the morning

• Avoiding triggers like strong smells, heat, or specific foods

• Resting when you can, especially in the afternoon when energy dips

• Avoiding spicy or oily foods if they worsen symptoms

• Trying acupressure or motion sickness bands

For hydration specifically, sipping slowly, using a straw, or opting for cooler drinks can make fluids easier to manage. Having a variety of drink options including water, electrolytes, or mild teas can help you stay ahead of dehydration.

More practical hydration advice can be found in our hydration tips for severe nausea in pregnancy.

What if It’s More Than Morning Sickness?

If you’re unable to keep fluids or food down for more than 24 hours, or your symptoms are interfering with your ability to function, reach out to your healthcare provider. Hyperemesis Gravidarum can be serious and may need medical support.

To hear from someone who’s been there, read:

• The Realities of a HG Pregnancy

• Six HG Survival Hacks I Wish I Had Known

Supporting Yourself Through the Fourth Trimester

For some, the nausea fades around 12 to 14 weeks. For others, it lingers into the second or third trimester. And even after birth, your body is still doing a tremendous amount of work healing, feeding, and adjusting to a new rhythm.

Hydration doesn’t stop being important once the baby arrives. In fact, postpartum recovery and lactation come with their own fluid needs. Many people experience thirst, dry skin, headaches, or fatigue in those early weeks signs that fluids might need a boost.

Explore these related reads:

• Postpartum Depletion

• Why You Need Electrolytes While Breastfeeding

Hydramama can be safely used during breastfeeding, and many parents continue to rely on it well into their postpartum routine.

Morning sickness is incredibly common, but that doesn’t make it easy. Whether your symptoms are mild or more intense, support is out there. Hydration, rest, compassion and safe nutritional support can all be part of your toolkit.

Hydramama was created to support people through the toughest parts of pregnancy and beyond.  Because hydration should be gentle, not another chore. Learn more or try your first sachet today.