If you’re reading this, you likely have a connection to pregnancy, postpartum, or the challenges
of navigating nutrition, hydration, and exercise in a world full of conflicting information. Add
growing another human, dramatic body changes, and everyone’s opinions, and it can feel
overwhelming. It doesn’t have to be. My hope is to empower you to make the best decisions for you, your growing baby, and yourfamily.
I’m Ren Smith, a Registered Nurse with over 15 years of experience in health and exercise. I’ve
worked as a personal trainer and nutrition coach, Labor and Delivery nurse, and Emergency
Department nurse. Most recently, I’ve focused on helping others optimize their health through
movement, habits, and nutrition. I’ve been through pregnancy and postpartum twice—once with
a C-section in 2021 and a successful VBAC in 2025—with minimal complications. I’m
passionate about caring for my own wellbeing so I can better support my clients and family.
First Trimester
Caloric needs don’t increase much in the first trimester, but nausea and fatigue often make
eating difficult. Stick to small, frequent meals and include protein in each one. Waiting too long
to eat because of nausea usually makes it worse, and underfueling increases fatigue—a tough
cycle to break.
Talk with your provider about supplements that may help with sleep and nausea (B6, B12,
Unisom). Zofran can be useful, but it may worsen constipation if that’s already an issue.
Aim for 8–12 cups (64–96 oz) of primarily water daily. Electrolytes can add flavor—just watch
added sugars. Good hydration supports increased blood volume, reduces constipation and
hemorrhoids, and eases headaches and cramps. A simple check: your urine should be pale
yellow.
Exercise guidelines recommend 150 minutes per week of moderate aerobic activity (you can
talk but not easily sing). If you already exercise, you can usually continue with your provider’s
okay. Benefits include more stable blood glucose (lower risk of gestational diabetes), less
constipation, better mood, and improved recovery. Good options: walking, swimming, dancing,
stationary bike, yoga, and resistance training with weights or bands.
Second Trimester
Caloric needs rise by about 340 kcal/day—roughly one extra small meal or a couple of snacks.
Cravings are normal; give yourself grace. Your body is essentially running a marathon every
day. Prioritize nutrient-dense foods you can picture in their natural form (fruits, vegetables,
meat, whole grains) and limit highly processed foods with long shelf lives.
Stay on top of those 8–12 cups of water. It helps with cramping, prevents UTIs, and eases
aches. Increase intake if you live at higher altitude, exercise, or spend time in the heat. Contact
your provider if you notice concerning symptoms.
Exercise recommendations stay the same—keep moving, but listen to your body and any
provider restrictions. If you’re exhausted, you may need more food or sleep. Avoid or modify
exercises that require lying on your back for extended periods; the growing baby can compress
a major blood vessel and reduce blood flow. Stop and call your provider for warning signs such
as vaginal bleeding, chest pain, calf swelling, decreased fetal movement, regular painful
contractions, or dizziness.
Third Trimester
Caloric needs increase to about 450 kcal/day for a single pregnancy (three small snacks or an
extra meal). Fullness is common as baby presses on other organs. Continue prioritizing whole
foods and protein at every meal and snack—your uterus is a muscle preparing for its own
marathon and needs fuel.
Hydration remains important, though frequent bathroom trips can make it harder. Keep urine
pale yellow and start thinking about easy labor snacks and drinks. A new water bottle you
actually enjoy using can help.
Exercise guidelines stay consistent; listen to your body. Shortness of breath is common. This is
an excellent time to practice pelvic-floor relaxation and breathing work. Staci Cost, a pelvic-floor
physical therapist at Southwest Memorial Hospital Physical Therapy Department, is an excellent
resource.
Postpartum
If you’re exclusively breastfeeding, caloric needs increase by about 330–400 kcal/day. Most
providers recommend continuing a prenatal vitamin—ask what they suggest. It’s easy to find
yourself focused on “bouncing back” and restricting calories. Instead, track your intake, fuel your
movement, and work with a coach if you’d like a modest deficit while still supporting healing and
milk production. Keep nutrient-dense snacks handy.
Hydration needs rise further as your body heals and produces milk. Many women naturally feel
thirstier and aim for around 100 oz daily. Chapstick becomes essential for overnight feeds. Set
up a comfortable nursing station with water, snacks, and lip balm so you can care for yourself
while caring for baby. Herbal tea or coconut water are good alternatives to plain water or
electrolyte drinks.
Return to exercise gradually. Short walks boost mood, aid recovery, and can help reduce
postpartum depression. Deep core, posture, and pelvic-floor work can often begin soon after
birth—discuss timing with your provider. Light body-weight work (basic yoga, planks, body-
weight squats, bridges, gentle stretches) is typically appropriate around 4–6 weeks. Most
providers will give you the “all clear” at 6 weeks to do whatever feels good to you. This is a great
time to begin to challenge yourself a bit, but still ease in on the volume and intensity of certain
movements.
You don’t have to leave baby to move. Baby-wearing walks, stroller walks (even in winter), or an
Osprey-style carrier backpack work well. You can also do gentle exercises while wearing or holding baby (squats, lunges, step-ups, banded upper-body work) and incorporate baby’s tummy time into your at home exercise routine. Consistency matters more than perfection—a little movement most days adds up.
Finally, build a support system of family, friends, and professionals who can help you create a
routine that fits the life you want. They’ll help you stay on track when motivation dips or stress
rises.
If you have questions about exercise, hydration, or nutrition, I’d love to help you build a plan for
your success.
Ren Smith, RN, BSN
(970) 516-7488
2310 E Empire, Cortez, CO
954 E 2nd Ave, Suite 104, Durango, CO
www.mountainrangewellness.com
References:
ACOG – Healthy Eating During Pregnancy
acog.org/womens-health/faqs/healthy-eating-during-pregnancy
CDC – Weight Gain During Pregnancy
cdc.gov/maternal-infant-health/pregnancy-weight
CDC – Safer Food Choices for Pregnant Women
cdc.gov/food-safety/foods/pregnant-women
CDC – Maternal Diet and Breastfeeding
cdc.gov/breastfeeding-special-circumstances/hcp/diet-micronutrients/maternal-diet
Dietary Guidelines for Americans, 2020–2025 (USDA & HHS)
ACOG – Exercise During Pregnancy
acog.org/womens-health/faqs/exercise-during-pregnancy
ACOG – Exercise After Pregnancy
acog.org/womens-health/faqs/exercise-after-pregnancy
ACOG Committee Opinion No. 804
Physical Activity and Exercise During Pregnancy and the Postpartum Period