Hydration Essentials during Pregnancy: A Comprehensive Guide

Hydration Essentials during Pregnancy: A Comprehensive Guide

You're expecting a baby, so hooray! I would like to propose a toast with ten glasses of water instead of one glass of wine. It's more crucial than ever for a soon-to-be mother to drink enough water throughout the day. The body requires water to function correctly whether or not you are pregnant. Water consumption, however, is twice as vital and essential to the health of both you and your unborn child throughout pregnancy.

What is the Recommended Daily Water Intake for Pregnant Women?

The National Academies Press, Washington DC states that ten 8-ounce mugs of water should be consumed daily by expectant mothers. This daily consumption should rise to thirteen 8-ounce cups each day when you are nursing. Eight 8-ounce glasses of water should be consumed each day, according to the 8×8 rule, which most people are aware of. However, your body needs more fluids during pregnancy in order to generate more amniotic fluid and blood.

The Significance of Hydration

The review study published in National Centre for Biotechnology Information clearly states that hydration is a very useful strategy for increasing amniotic fluid content in women who are 37–41 weeks pregnant.

Ensuring an adequate water intake is essential as it supports the optimal functioning of internal systems, facilitating the elimination of waste from the body. Adequate hydration aids in the dissolution of waste in the kidneys, which is then flushed out through urine. This, in turn, reduces the risk of urinary tract, bladder, and kidney infections. Following are some of the benefits of staying hydrated during pregnancy:

• Prevents Hemorrhoid formation

Similarly, water plays a crucial role in promoting digestive health. It loosens feces, resulting in easier elimination of waste. For many pregnant women, hormonal changes can lead to constipation. Consistent water consumption becomes a preventive measure, reducing the likelihood of developing another common pregnancy concern: hemorrhoids.

• Prevents Urinary Tract Infections (UTIs)

Adequate water intake helps maintain diluted urine, ensuring a smooth flow and preventing the occurrence of Urinary Tract Infections (UTIs), including bladder and kidney infections.

• Keeps You Cool

Feeling the heat during pregnancy? Stay cool by staying hydrated. Drinking water supports the body's cooling mechanism, ensuring it functions effectively, even when your internal thermostat is elevated. This process helps disperse excess heat through sweat.

• Combats Fatigue

Maintaining a sufficient fluid intake helps combat pregnancy fatigue, as exhaustion is often an initial sign of dehydration. Additionally, it can help prevent headaches, another symptom of dehydration, and facilitates the elimination of excess sodium, reducing the likelihood of swelling, especially in the feet or ankles.

Adjusting Water Intake across Pregnancy Trimesters

As with various aspects of pregnancy, your water requirements undergo changes throughout each trimester.

• First trimester: Many expectant mothers face challenges in keeping food down during first trimester. It's crucial to monitor water intake to ensure you're not losing more fluids than you're consuming. Adding a hint of salt to your diet signals your brain to retain water reserves for maintaining proper fluid balance. While moderation is a key, incorporating salty crackers can be a safe option.
• Second trimester: The American College of Obstetricians and Gynecologists (ACOG) suggests an additional calorie intake of 340 calories per day during the second trimester. Following the guideline of adding 1–1.5 mL of water for each calorie consumed, this translates to an extra 340 mL (or 11.5 ounces) of water in your daily diet.
• Third trimester: As you progress into the third trimester, your calorie intake should further increase by 450 calories above the normal daily recommendation. Consequently, higher water consumption becomes necessary during this phase of pregnancy.

Signs of Dehydration

Dehydration occurs when your body loses more fluids than it takes in, signaling that it lacks sufficient water to function optimally. Watch out for the following signs:

• Thirst and hunger: Dehydration may manifest as feelings of thirst, hunger, or a combination of both.
• Changes in urine: Well-hydrated individuals typically have pale-yellow urine, while dehydration is indicated by dark-colored urine. Pregnant women, when adequately hydrated, might find themselves making frequent trips to the bathroom.
• Fatigue, dizziness, and headaches: Given the challenges of pregnancy, experiencing fatigue is common, especially in the initial months. Dehydration can contribute to both fatigue and headaches, emphasizing the importance of consistent fluid intake to preserve energy levels.
• Brain fog: Pregnancy often brings about a phenomenon known as "momnesia" contributing to mental fogginess. However, inadequate water intake can exacerbate this condition, as water plays a crucial role in supporting cognitive function. Even a 2% dehydration level can impair cognitive tasks.
• Dry skin: Pregnant individuals may already contend with occasional itchiness, particularly in the belly region.

Alternative Beverages for Pregnant Women

While water remains the top-choice beverage, there are various alternatives to consider if you're seeking additional options:

• Milk (an 8-ounce glass provides slightly over 7 ounces of water)
• Sparkling or flavored waters
• Fruit and vegetable juices (exercise caution regarding added sugar in fruit juices and added sodium in vegetable drinks)
• Decaffeinated teas

It's advisable to moderate the consumption of soda and other caffeinated beverages due to their diuretic effects, along with other reasons to reduce caffeine intake during pregnancy. Additionally, keep in mind that approximately 20% of your daily water intake originates from food sources. Fruits, in particular, are hydrating: One cup of watermelon or cantaloupe supplies just less than 5 ounces of water, a medium-sized pear or one cup of strawberries provides about 4.5 ounces, and a medium-sized orange contains 4 ounces. For those under the weather, a cup of chicken soup contributes roughly 6 ounces of water.

Key Takeaway

Although dehydration can happen to anybody, pregnant women are more susceptible. Maintaining adequate water is the best defense against mild, moderate, and severe dehydration. When you go out of the house, make it a practice to pack a water bottle. Aim to monitor your alcohol consumption. Your body and your developing baby will have all the water they require as long as you drink the recommended amounts each day.