You may be tired of hearing it, but this message bears repeating. Hydration is essential, especially for pregnant and breastfeeding mothers.
In general, 75% of adults are chronically dehydrated. Many people don’t recognize the body’s call for more water in the form of headaches, fatigue, achy joints, swelling, upset stomach, constipation and nausea. Water can go a long way to alleviating these nagging, uncomfortable symptoms, as simple as it may sound.
In fact, swollen ankles—a common pregnancy woe—is a clear sign you need more water, not less. It seems counter-intuitive, but the more hydrated we are, the less water our bodies store as an “emergency” reserve for our cells.
The Most Important and Underutilized Nutrient
Adult human bodies consist of approximately 60% water, and all body systems rely on water for optimal function—through insulating organs, removing toxins, aiding chemical reactions and transport, regulating fluid, lubricating joints, and forming the building blocks of cells.
Water is foundational material for growing a baby. From the moment conception occurs, your body’s demand for water increases dramatically as the baby’s cells begin dividing and your blood volume begins to double.
Despite an increased need for water, many pregnant women don’t adjust their water intake consistently until the third trimester; and unfortunately, women tend to be more dehydrated than men because muscle tissue contains more water than fat, and women have more body fat than men.
How Much Water Do I Need?
For daily water intake, the basic rule of thumb is to drink half your bodyweight in ounces each day. So if you weigh 150 lbs, aim to drink 75 oz of water per day. If you’re exercising or spending time outdoors in the heat, your daily intake should increase. A great indicator of hydration is the color of your urine—it should be colorless.
By the time you feel thirsty, some system of your body has already been deprived of water, and being dehydrated by just 2% impairs performance in mental tasks and physical coordination. When you’re pregnant, chronic dehydration also can be a cause of low amniotic fluid, increasing the risk of birth defects, preterm birth, miscarriage or stillbirth.
Tips for Staying Hydrated
Drink one liter of water within the first 30 minutes of waking. This is an incredibly efficient way to to hydrate your body tissues and joints after a night of sleep and boost energy for the day!
Stick to filtered water in glass or stainless steel containers. Avoid plastic cups and bottles as much as possible.
Supplement with electrolytes when exercising or in hot and humid environments. Electrolytes help balance fluid levels within our cells, so they are key to keeping your body hydrated and functioning optimally.
References
Goodlatte J. Fit for Birth Pre and Post Natal Corrective Exercise Specialist Manual, 2017.
Jéquier E, Constant F. Water as an essential nutrient: the physiological basis of hydration, European Journal of Clinical Nutrition, vol. 64, 2010, p. 115–123.
Adan, A. Cognitive Performance and Dehydration." Journal of the American College of Nutrition, vol. 31, no. 2, 2015, p. 71-78.