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Water is an essential part of every human’s life. As such, it is paramount that pregnant women are educated on the importance of staying hydrated during pregnancy.
As a woman, during pregnancy, your body undergoes numerous physiological and physical changes to aid in the growth of your unborn child.
These changes can become very demanding. Over time, your thirst increases significantly. Mainly due to the increased fluid needs of both you and your unborn child.
Therefore, it is of the utmost importance that you always stay hydrated. Due to the fact that adequate fluid intake is essential for both maternal health and fetal growth.
In this article, you’ll find some essential tips for how to stay hydrated during pregnancy. You will also discover other high-vitamin and nutrient-rich hydration options and the benefits of proper hydration for you and your baby during each trimester.
Benefits On How to Stay Hydrated During Pregnancy
As a pregnant woman, staying hydrated offers many health benefits you may not be aware of. Some of the benefits of staying hydrated during pregnancy include:
- Improved food digestion
- Proper nutrient circulation for both you and your baby
- Improved fetal blood circulation
- Reduces the risk of urinary tract infections
- Adequate formation of the amniotic fluid that cushions the baby in the womb
Taking enough water also helps maintain the increased blood volume of the pregnant mother.
How to Stay Hydrated During Pregnancy
As a pregnant woman, you must know specific vital tips on how to stay hydrated during pregnancy. Here are some tips to help you:
1. Carry a refillable water bottle
As a pregnant woman, you should always have a portable water bottle. A portable water bottle gives you access to water at your earliest convenience. When the water gets used up, it can readily be refilled with more clean water. This is the most ideal way to stay hydrated during pregnancy.
2. Listen to your body
During pregnancy, taking note of your body’s needs is essential. For this reason, pregnant women are expected to pay attention to their hydration levels. If you feel thirsty during your pregnancy, help yourself by drinking a glass or two glasses of water. This enables you to avoid staying dehydrated for too long.
3. Exercise more
Exercise is important for pregnant women. It helps you stay active and fit. Exercise also increases your body’s need for water, so regular exercise is important because it lets you drink enough water and continuously hydrate. As a pregnant woman, you should stay hydrated before, during, and after each exercise session.
4. Take soups, teas, and vegetables
Another primary way to improve hydration during pregnancy is to take soups, teas, and vegetables. Soups, teas, and vegetables all contain a high amount of water and are rich in vitamins and nutrients. They also contain nutrients that benefit you and your baby.
5. Consume foods that contain 70-100% water content
Although your pregnancy cravings may involve certain spicy foods, foods with high water content should be a key part of your diet. This is because it is another important way of maintaining hydration during pregnancy.
Foods like puddings and fruit salads are excellent examples of foods with high water content.
Adhering to these tips will ensure you stay continuously hydrated anytime and anywhere.
How Often Should I Take Water During Each Trimester?
As a pregnant woman, you should avoid staying dehydrated for too long. According to the American College of Obstetricians and Gynecologists, during pregnancy, women are expected to drink between 8 and 12 cups of water (64 to 96 ounces or 1.8 to 2.6 liters) every day.
This amount is the ideal amount of water needed during each trimester of your pregnancy. However, this amount of water may differ for different individuals due to climate or overall health.
Does Water Help a Baby Grow in the Womb?
Taking adequate water during pregnancy is essential for the development of your baby. Water helps your baby’s growth in several important ways, including the following:
Nutrient Delivery and Absorption
You may decide to take certain supplements and prenatal gummies for nutritional reasons during your pregnancy. Water aids in the transport and absorption of any essential vitamins, nutrients, and oxygen to the fetus.
Some vital nutrients include iron, calcium, folate, and omega-3 fatty acids. These nutrients are essential in the tissue and brain development of the fetus.
Excretion
Staying hydrated helps both you and your baby excrete waste materials. It helps you both stay healthy and reduces your risk of contracting certain urinary tract infections.
Fetal Circulation Support
Staying hydrated during pregnancy helps improve and increase your blood volume, which enables your baby to have a healthy blood volume and the right amount of circulation needed for its growth.
Production of Amniotic Fluid
Water is very essential in the production of amniotic fluid. The amniotic fluid is critical for the growth of your fetus inside the uterus as it provides cushion and support for it. The amniotic fluid also helps regulate the baby’s temperature and supports its lung development and digestive processes.
In Which Trimester Is Water Most Important?
Although pregnant women are advised to stay hydrated regardless of what trimester they are in, specific stages/trimesters of pregnancy may require more water than others. Some studies suggest that the second and third trimesters are the most critical trimesters to be hydrated during pregnancy.
A recent research study conducted on pregnant women in China stated that pregnant patients may get dehydrated during the late stages of their second trimester or into the early stages of their third trimester. It was reported to be mainly due to the increased physiological changes and demands of the second and third trimesters. Which are necessary for fetus growth and development.
Signs of Dehydration While Pregnant
Pregnant women can experience dehydration more easily than others. Constant dehydration can have detrimental effects on the health of the fetus and its mother. Hence, it’s essential to be aware of the significant signs and symptoms of dehydration you may experience during pregnancy:
- Feeling dizzy/lightheaded
- Feeling tired/fatigue
- Experiencing dry mouth, lips
- Not urinating (oliguria)
- Feeling thirsty
- Dark yellow or strong-smelling urine
- Dry eyes
Prolonged exposure to these symptoms of dehydration during your pregnancy can have negative impacts on your health and your baby’s health.
What Happens to the Amniotic Fluid If I Get Dehydrated?
Being dehydrated during pregnancy can affect your amniotic fluid levels. When there is a constant, continuous decrease in amniotic fluid, it results in a condition called “oligohydramnios”.
Oligohydramnios occurs when little or low levels of amniotic fluid surrounds the fetus. This can result in severe health implications for the baby and its mother. Some pregnancy complications that can occur due to Oligohydramnios include
- premature labor
- low amniotic fluids
- neural tube defects
- congenital disabilities such as underdeveloped lungs, joint tightness, etc.
What Healthy Beverages Are Good for Pregnant Women?
There are lots of healthy beverages that can help women stay hydrated during pregnancy. These beverages can serve as substitutes for drinking water and benefit the mother and baby when taken in moderate, healthy amounts. Some of these healthy beverages include:
Herbal Teas
Herbal teas are a great way of staying hydrated. Certain natural herbal teas, such as ginger teas, can help pregnant women with discomforts like nausea and indigestion.
Milk
Milk is an excellent source of calcium and protein for pregnant women. This is needed for the mother to stay hydrated and nourished. Soy and almond milk are wonderful alternatives for mothers who may be lactose intolerant.
Smoothies
Drinking smoothies is a delicious way to simultaneously accomplish your hydration, nutrition, and dietary targets. Smoothies containing fruits, vegetables, and dairy products are ideal for pregnant women.
Coconut water
Coconut water contains high amounts of electrolytes that help your muscles stay hydrated and active.
Vegetable Juices
Freshly consumed vegetables are rich in a variety of nutrients and minerals. These nutrients and minerals are still available when these veggies are turned into juices and consumed.
Coffee
Coffee consumption is an excellent way to stay hydrated. However, limited amounts of coffee should be opted for due to the high amount of caffeine in coffee drinks.
Orange Juice
Freshly squeezed orange juices are an excellent natural source of water, sugar, and citric acid (vitamin C). Citric acid is a great immune booster that aids in preventing infections and other ailments.
Specific individuals may find it a little difficult to drink water as often as they should. Hence, these healthy, nutrient-rich hydration options can be helpful as they offer a different alternative that helps you stay hydrated.
Frequently Asked Questions
Milo, the chocolate malt beverage made by Nestle, is considered safe for pregnant women to consume. Milo contains iron, which is needed for the growth of the baby. It also contains calcium and vitamins that keep the pregnant mother healthy.
Certain studies consider drinking poorly/newly processed garri unsafe for pregnant women. This is mainly because of the high cyanide levels in garri before and a few days after it has been processed. These high cyanide levels are considered toxic enough to cause harmful malformations in babies if consumed by their pregnant mothers.
Signs of low amniotic fluid can include: (6)
- Involuntary loss of fluid from the vagina.
- Reduced uterus size. This means that the size of the pregnant belly is smaller than it should be.
- Reduction of fetal motility/action.
As a pregnant mother, if you experience any of the symptoms listed above, see your doctor as soon as possible. This will ensure that you are diagnosed properly. Do not attempt to self-medicate or treat yourself. Doing so could put both yours and the baby’s life at risk.
