While the average person needs eight 8-ounce glasses of water each day, an expectant mother needs to increase her water intake up to 12 8-ounce glasses per day. Water is incredibly important during each trimester.
In the early stages of pregnancy, a mother’s body is working hard and changing to accommodate a new life. This work requires extra fluid intake and increases the risk for dehydration. Nausea from morning sickness depletes the body of fluids and electrolytes which need to be replaced. Up to two-thirds of the weight gained during pregnancy is made up of water, most of which is needed for the baby. Water helps form the amniotic fluid, produces extra blood, carries nutrients, builds new tissue, enhances digestion and flushes out wastes and toxins. Staying hydrated is essential to the health of mother and baby and benefits for staying hydrated during pregnancy include:
- Increases energy
- Softens skin
- Keeps you cooler
- Reduces swelling
- Decreases constipation and hemorrhoids
- Decreased risk of urinary tract infections
- Decreased risk of preterm labor and preterm birth
A few tips to help stay hydrated throughout the day (and night)
- Drink two cups of water first thing in the morning, then another two cups with lunch and dinner.
- Carry a water bottle with you and drink throughout the day.
- Try using a water bottle that has measurement marks to show how much water you’ve consumed and how much yet to go as an encouragement.
- Drink a cup of water ten minutes before bed to keep your body better hydrated while sleeping. This helps the body process toxins accumulated during the day. It also boosts your immune system!
- Set a timer on your phone to remind you to drink throughout the day.
- Use an app that helps track water intake.
- Add a lemon slice or cucumber for flavor.
- Hydration boosters added to water can also boost vitamins and electrolytes.
- Milk, juice and sparkling water also count as hydration.
Eat more foods high in water content
While the obvious way to stay hydrated is to drink water, you can also incorporate fruits and vegetables into your diet to help aid in hydration. There are lots of fruits and veggies that have high water content and, as a bonus, they include the vitamins, minerals and antioxidants that are good for you and your baby. Two cups of vegetables, or one-and-a-half cups of fruit can provide almost two cups of water. Try incorporating a mixture of foods like spinach, kale, oranges, apples to enhance your water intake; but remember to still continue to drink water as your main source. Below is a list of foods and the percentage of water they contain for hydrating:
- Watermelon: 92%
- Strawberries: 91%
- Peaches: 89%
- Cantaloupe: 90%
- Celery: 95%
- Cucumber: 95%
- Lettuce: 96%
To prevent dehydration, there are a few things you can do. It might be tough if you long for that morning cup of coffee or tea, but if at all possible, avoid or limit caffeine intake. Limit exposure to heat, especially outdoor high temperatures, no soaking in hot tubs or relaxing in a sauna. Drink after prolonged activity or after being outdoors in the heat. Be sure to drink enough fluids that your urine is colorless or light yellow. Try to drink enough water that you rarely feel thirsty.
Signs of dehydration: (If you have any of the following symptoms, you may not be getting enough water. If symptoms persist, please contact your physician.)
- Feeling overheated
- Headache
- Tiredness
- Dark or concentrated urine
- Swelling
Hydration After Baby Arrives
Even after you deliver your baby, your need for hydration continues, although you can go back down to the average eight 8-ounce glasses of water per day. Hydration will help keep your body healthy and your immune system working well during your postnatal weeks recovering from childbirth. Should you choose to breastfeed, hydration is also an important factor. Breast milk is about 90% water. Drinking a glass of water before and after each feeding, as well as with meals is a good goal to keep your intake in line with what’s needed for your body to produce milk for your baby.
If you need more information on staying hydrated during and after your pregnancy, contact the staff at PLC Health Clinic at 419-238-9177 or www.plchealthclinic.org.
*Sources available upon request
