In this article, we will read how to stay hydrated during pregnancy. We will share some tips and tricks that will help you maintain your hydration levels during pregnancy.
Hydration is the key to your health, pregnancy or otherwise. Staying hydrated during pregnancy is necessary for both the mother and the baby. We know that drinking water is crucial for maintaining your overall health. However, pregnant women need to be more attentive to their hydration levels because they are drinking for the two of them.
Being hydrated throughout the day is crucial or else expecting mothers will have to experience common pregnancy discomforts like swelling, headaches, and constipation. Proper hydration supports the increased blood volume, helps in nutrient transport, and regulates body temperature.
Why Hydration Is Important During Pregnancy
During pregnancy you have to undergo various changes including rise in blood volume, production of amniotic fluid, and an increased workload on organs like kidneys. These changes increase the demand of the body for water. That is why you need to ensure to maintain adequate hydration levels in your body, throughout the day. Here are some more specific reason to why you need to stay hydrated during pregnancy:
Supports Fetal Development:
You need to drink adequate water during pregnancy because it plays a significant role in transporting nutrients to your baby. You would want to know why water is important for your baby because Amniotic fluid, which acts as a cushion and protects your baby, is primarily made of water. It needs to be replenished continuously and it can only be done when you maintain adequate hydration levels throughout the day.
Prevents Dehydration Symptoms:
Drink adequate water to prevent dehydration symptoms like dizziness, headaches, fatigue, and even more serious complications such as preterm labor. Staying hydrated is necessary because it helps prevent these issues and keeps you feeling your best.
Promotes Healthy Digestion:
During pregnancy women also undergo some digestive issues like constipation. Constipation could adobe the result of dehydration. Drink adequate water intake as it helps soften stools and promotes healthy digestion which reduces the likelihood of constipation.
Regulates Body Temperature:
Water also helps to regulate body temperature. During pregnancy your body temperature will rise naturally because of the hormonal changes. Drinking water throughout the day helps to regulate this condition and prevents the overheating of the body. Women often feel high body temperatures during hot weather or after physical activity.
Reduces Swelling:
Swelling is a common factor during pregnancy. Pregnant women experience swelling in feet, ankles and hands which could be managed by drinking adequate amounts of water. Drinking excess water helps to flush out excess sodium and reduce the swelling.
How Much Water Should You Drink During Pregnancy?
On a regular basis, it is advised to drink 8-10 glasses of water. During pregnancy you have to maintain these water levels by drinking 8-12 glasses of water.
However the water intake varies for different women depending on the body size, activity levels and climate. So if you live in a hot climate and your activity level is more you need to drink more water to stay more hydrated.
Signs of Dehydration During Pregnancy
If you are hydrated you will experience some signs. Pay attention to these signs, especially during pregnancy. Here are some common symptoms to watch for:
- Dark yellow urine
- Dizziness or lightheadedness
- Dry mouth or skin
- Fatigue
- Constipation
- Infrequent urination
If you experience any of these symptoms, it’s essential to increase your water intake and consult a healthcare provider if symptoms persist. Make sure to keep your doctor in loop.
Tips and Tricks to Stay Hydrated During Pregnancy
You can find it challenging to stay hydrated throughout the day during pregnancy. However, with the right approach, and using a few tips and tricks you can maintain the adequate levels of water in your body throughout the day. If you think staying hydrated doesn’t just mean drinking plain water all day, then we are going to break this notion as well. You can get creative with your fluids and try various drinks that will help to hydrate your body. Here are some practical tips and tricks for staying hydrated during pregnancy:
Keep a Water Bottle Handy
You should keep a water bottle handy so you can take sips from it time-to-time. Carrying a water bottle also helps when you want to refill it. If you feel drinking water is a task, and start to keep reminders to take a sip of water every 20-30 minutes.
Infuse Your Water with Flavor
Told you, hydration does not mean drinking plain simple water throughout the day. Yes, plain simple water can become monotonous, especially if you’re experiencing pregnancy-related taste changes. You can try infusing your water for a change. Infuse your water with fresh fruits, vegetables, and herbs to make it more enjoyable, tasteful and healthier. Some great combinations include:
- Lemon and cucumber
- Strawberries and mint
- Orange and basil
- Watermelon and rosemary
Infused water adds a burst of flavor without adding any calories or sugars. It can also help you maintain weight during pregnancy.
Eat Water-Rich Foods
How to stay hydrated during pregnancy? Drink water! Well, yes. But why only water? Who said hydration only comes from fluids? There are other ways to ensure adequate hydration levels in your body during pregnancy, one of them being—eating water rich fruits. Many fruits and vegetables have a high water content and can contribute to your daily hydration needs. Incorporate water-rich foods into your diet to stay hydrated. Some examples include:
- Watermelon (92% water)
- Cucumbers (95% water)
- Strawberries (91% water)
- Zucchini (94% water)
- Lettuce (95% water)
- Oranges (87% water)
Not only do these fruits and vegetables provide hydration to your body but are also a great source of essential nutrients that you need during pregnancy.
Drink Herbal Teas or Coconut Water
There are alternatives to plain or infused water if you are looking for ways to hydrate bodies. You can try to drink herbal teas such as ginger or peppermint which can help soothe pregnancy related- nausea.
Drinking coconut water is another way to replenish your electrolyte levels in your body. Coconut water contains electrolytes like potassium and magnesium which helps to maintain your fluid balance.
While choosing herbal teas to drink during pregnancy, ensure you are choosing pregnancy-safe herbal teas as some herbs can have adverse effects. Consult your doctor before choosing herbal teas.
Monitor Your Urine Color
You can even know your hydration status. Monitoring your urine’s color can help you know your body’s hydration levels which could remind you to drink water. Ideally, it should be light yellow or straw-colored. Dark yellow or amber-colored urine can be a sign that you’re not drinking enough water.
Set Hydration Goals
Setting daily hydration goals will help you get adequate water intake and also track your progress. A water tracking app or a journal will help you to log how much water you drink. You can also break down your water intake into smaller goals, like drinking a certain amount every hour, can make it feel more manageable.
Stay Hydrated During Physical Activity
During physical activities, you need to stay more hydrated, especially during pregnancy. Make sure to drink water during after and before your workouts. Engaging in physical activities increases your body’s need for fluids. That is why you need to make sure that you keep yourself hydrated if you workout.
Drink Before You Feel Thirsty
Don’t wait to feel thirsty before drinking water. Actually thirst is a sign that your body has started to dehydrate. So, before you reach the point where you feel thirsty it is better to keep drinking water. You can also avoid coming to this point by keeping a drinking schedule such as drinking a glass of water when you wake up, with meals, and before bed, can help you stay on track.
Avoid Excess Caffeine
During pregnancy you should avoid caffeine as much as you can. While moderate amounts of caffeine is safe, beverages like coffee, tea, and soda can have diuretic effects. This means your body can start to lose fluids leading to dehydration. Replace caffeinated drinks with other alternatives like water, infused water, herbal teas, or coconut water.
Sip, Don’t Gulp
Ensure that you stay hydrated throughout the day. For this you need to keep on sipping the water throughout the day. Don’t gulp water or take large amounts of water at a time. Gulping down water quickly can lead to discomfort, especially if you’re already feeling bloated or nauseous. Slow and steady hydration is more effective in maintaining proper fluid levels.
Special Considerations for Hydration During Pregnancy
Make some considerations while working on ‘how to stay hydrated during pregnancy?’ because the intake could vary depending on your body’s needs. There are some factors that can increase your body’s need for fluids during pregnancy, and you should adjust your hydration routine accordingly. Here are some special considerations:
- Morning Sickness: Women often experience morning sickness or vomiting. This may lead to loss of fluids and electrolytes. Sipping on water, broth, or electrolyte drinks can help replenish lost fluids. Keep yourself well-hydrated to manage morning sickness. Ginger can also help to manage morning sickness and nausea.
- Hot Weather: Hot weather leads to loss of fluids in your body through sweat. As a result, it becomes more important for you to increase your water’s intake. Keep cool by drinking cold water and avoiding strenuous activities during peak heat hours.
- Third Trimester: As your pregnancy progresses, your need for water may increase due to the baby’s growing size and the increasing amount of amniotic fluid. Pay close attention to your hydration during this time to prevent complications like Braxton Hicks contractions or preterm labor.
Frequently Asked Questions
How can I increase my intake of water during pregnancy?
Ans. To keep up with hydration levels of your body during pregnancy. Keep a water bottle in handy, try infused water, herbal teas, water-rich fruits and vegetables, coconut water and soups in your diet to increase the intake of water during pregnancy.
Why is it hard to drink water during pregnancy?
Ans. During pregnancy women have to face morning sickness. Drinking water can induce nausea or bloating which can make it hard for women to drink water during pregnancy.
What is the best drink to stay hydrated during pregnancy?
Ans. The best drinks to drink during pregnancy are water (if not plain water then infused or sparkling), coconut water, and non-caffeinated herbal teas.
