Nourished by Motion

1. Hydration

During pregnancy every woman should already be drinking around 3 liters of water per day. However, running and hiking only increases your needed water intake. This means you might need to get creative. Don’t be afraid to take a pack or a hand heals water bottle even on your short runs and hikes.

Drinking more water means that you may feel the need to pee more frequently on the trails. This is the time to get comfortable with peeing in the woods. You can even invest in some kind of female urination device such as the Go Girl. I took one with me whenever I was getting outside during pregnancy and loved it!

2. Fueling

Fueling properly is a crucial aspect of trail running and hiking, especially during pregnancy. While you may already have a fueling routine for your long days on the trails, it’s important to adjust this to meet the unique needs of pregnancy.

Typically, runners and hikers aim to consume at least 100 calories every 45 minutes to an hour. However, during pregnancy, your body requires more frequent energy replenishment—plan to fuel every 25 to 35 minutes instead. This adjustment helps prevent blood sugar drops, which are more common while pregnant and can lead to fatigue or dizziness.

If you’re planning to hit the trails during pregnancy, be sure to pack plenty of fuel and stay mindful of your energy needs. A little preparation goes a long way in keeping you and your baby healthy and energized out there!

3. Belly Band

Pregnancy comes with the beautiful challenge of carrying a growing belly, which can place extra strain on your pelvis and lower back. But that doesn’t mean you have to stop moving! A supportive belly band can be a game-changer, helping to ease discomfort and keep you feeling more comfortable as you stay active.

4. Weather: Beat the Heat

Extreme weather, particularly excessive heat can be very taxing on a pregnant body. It is important to be careful to avoid heat exhaustion and dehydration when adventuring during pregnancy. Some ways to do this are:

• Bring plenty of water
• Wear sunscreen
• Find shady trails
• Get up in the mountains where it is cooler
• Consider bringing cold or heat packs
• Layer up for colder weather

5. Don’t Stress About Pace

It can be disheartening to watch your speed gradually decline as your pregnancy progresses. But don’t lose sight of why you choose to stay active. For me, continuing to trail run during pregnancy wasn’t about speed—it was about how good it made me feel and how much I loved it. On the days it tells you to slow down, honor that—it’s all part of the process.

6. Stretch

During my pregnancy I found stretching and flexibility to be an essential part of maintaining an active liftestyle. It helps with recovery, aches and pains and even mental health and regulation. It is both relaxing and refreshing making it a great addition not only for post-workout but also for your morning or night routine. Plus flexibility makes a world of difference in the delivery room 😉