The Importance of Hydration
Hydration is an important issue for all of us. We depend on water for the proper functioning of every system in our bodies, including our circulatory, digestive and neurological systems. Remaining hydrated allows our bodies to maintain a healthy temperature, remove waste and lubricate our joints. Drinking enough fluid is one easy and key way that we can all work to maintain good health.
While remaining hydrated is a key to health for all people, it’s even more important for pregnant women. Let’s review why hydration is so important, as well as the best guidelines for when and how much water to drink during your pregnancy.
Why is Hydration Important During Pregnancy?
One of the key reasons that it is important to stay hydrated during your pregnancy is related to body heat regulation. Having adequate fluids in your system will allow you to avoid “maternal overheating,” which occurs when you can’t cool your body successfully. Staying hydrated will also help you avoid leg cramps, which are common during the second and third semesters of pregnancy.
Drinking enough water won’t just help you and your body, however, it is also good for your growing baby. Water helps form the placenta, which is what your baby will rely on for nutrients, and also fills the amniotic sac which will allow your baby to move.
Low levels of amniotic fluid in a pregnant mother is a condition called oligohydramnios. This is a serious problem for your baby as she may not receive enough oxygen and nutrients, and will have lower amount of activity. Low amniotic fluid can, in some cases, also lead to inadequate milk production, premature labor or even birth defects.
How Much Water Should I Drink While I Am Pregnant?
When you are pregnant, you need more water than an average person, since you are not only hydrating your body, but also providing a safe and healthy environment for your baby.
It’s best to consult with your obstetrician to get an answer to this question that is tailored to you and your body. As a general rule, however, you should aim to drink 10 glasses of water every day to maintain good hydration. These are 8 oz. glasses of water- so try to aim for 80 ounces of water daily. Remember that water is best. Caffeinated drinks can increase your urine output (leading to dehydration) and if you (or your doctor) have concerns about your blood sugar, you should avoid juices and sports drinks.
Remember, you are probably well-hydrated if you rarely feel thirsty and your urine is colorless or light yellow.
Plan Your Day with Plenty of Water
If you think it will be difficult to remember to drink enough water while you’re pregnant, try these tips:
Drink a glass of water with each meal
Drink water before you actually feel thirsty
Drink water before, during and after any exercise.
Consider adding more fruits and vegetables to your diet that contain a lot of water. Alternately, incorporate more soups and smoothies into your diet.
Once you get in the habit of hydration, it will become second nature. You’ll feel better and have your best chance for a healthy pregnancy!
References:
American Pregnancy Association. “Dehydration During Pregnancy.” https://americanpregnancy.org/pregnancy-complications/dehydration-pregnancy/
Harvard Health. “The Importance of Staying Hydrated.” https://www.health.harvard.edu/staying-healthy/the-importance-of-staying-hydrated.
Mayo Clinic. “Water: How Much Should You Drink Every Day.” https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/water/art-20044256?pg=2
Mayo Clinic. “What causes leg cramps during pregnancy and can they be prevented?” https://www.mayoclinic.org/healthy-lifestyle/pregnancy-week-by-week/expert-answers/leg-cramps-during-pregnancy/faq-20057766