How to Pack Your Hospital Bag (Without the Overwhelm)
Wednesday, September 10, 2025
If you’ve started researching “what to pack in your hospital bag,” you’ve probably seen two extremes: minimalist lists (ID + car seat) and maximalist lists (diffusers + your own comforter). At Birthsmarter, the middle ground is where the good stuff lives. Packing well is not about perfection — it’s about creating a toolkit that supports the physiology of birth, the realities of your birth place, and the particular needs and preferences of _both_ people who will be in the room. (And the third/fourth 🐣 who will be joining you!)
When Should We Pack the Hospital Bag?
Aim to have the bag ready by 35 weeks. Keep a Post-it or a Notes app checklist with last-minute items (toothbrush, phone charger, snacks) so anyone can throw them in if you’re in a rush. Also consider a small “car stash” with the essentials: ID, insurance card, car seat, wallet, and a phone charger — easy to grab on the way out.
Pack for how birth actually works
Birthsmarter’s The 3 Actions of Birth teach us that for a baby to get from the inside of the body to the outside of the body (vaginally) the body needs three things: 1) a contracting uterus 2) a softening cervix, and 3) a baby that can rotate. In order to encourage uterine contractions, cervical softening, and baby’s rotation, parents can focus on getting that oxytocin to flow (Who knew that feelings of trust + safety help stimulate contractions? It’s so cool, right?!) and freedom of movement.
What helps oxytocin flow and movement?
- Consider what makes you feel calm and comfortable—favorite toiletries, cozy clothes, music, or even makeup if it helps you feel like yourself. At Birthsmarter we ask all partners to act as the Keeper of Oxytocin. That means you’re managing the vibe and environment — so pack anything that can keep the energy steady and the environment positive: think music, lighting, blankets, scents, snacks… Keeping yourself calm and comfortable will also radiate oxytocin so make you’re packing for two.
- Fuel! Even with IV fluids or folks who labor in restful positions, you have to know that the inside of the body is essentially running a marathon and partners and working hard alongside! Electrolyte drinks, protein boosts, and one-handed snacks, are your friend! Partners operate as Chief Hydration Officer, so make sure to grab a straw-top bottle so it’s easy to drink in any position.
- Props like a birth ball, peanut ball, or speaker can support movement, but check first whether your hospital already has them. And don’t forget pillows with bright cases (they’ll stand out from hospital ones and look great in photos).
- Having the Logistics in order can quiet the mind: partners should carry and guard the practical stuff — ID, insurance, registration forms, phone chargers, wallets, contraction timer app, and key contact numbers (lactation consultant, pediatrician, doula etc).
Postpartum & baby basics
Hospitals usually provide diapers, basic outfits, and wipes — so don’t overpack newborn supplies. Focus instead on:
- For the birthing parent: loose, comfy going-home clothes (three days’ worth mindfully chosen), high-fiber snacks, nursing bras if applicable, and extra underwear
- For baby: car seat (that you know how to install), a weather-appropriate going-home outfit, and maybe some neutral oil for meconium cleanup
- For the partner: a change of clothes, extra socks, and a button-down or zip hoodie for skin-to-skin support — and a swimsuit if you plan to use the shower together!
In short, your hospital bag is less about following a universal checklist and more about creating a toolkit that reflects you. Our [Birthsmarter packing list] includes options, but the real work is noticing what you need and giving yourself permission to bring it. Don’t worry about packing too much. Dig out the big ol’ wheely bag and fill it up. Worst case, you don’t use everything but you created a nice insurance policy. Also, if no one has told you yet, you need room to smuggle all the extra postpartum supplies home!
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