Why is it especially important for pregnant women to keep hydrated?
Staying well-hydrated during pregnancy is vital due to several compelling reasons:
Fetal development: Water is an essential component for various physiological processes, including the growth of the baby's cells and organs.
Amniotic fluid: The amniotic fluid, which surrounds the fetus in the womb, is primarily composed of water. This fluid serves as a protective cushion for the baby, helping to regulate temperature, provide buoyancy, and allow for movement.
Blood volume increase: During pregnancy, a woman's blood volume increases significantly to support the growing placenta and fetus. Hydration is necessary to maintain adequate blood volume, ensuring that oxygen and nutrients are transported efficiently to both the mother and the baby.
Digestive health: Sufficient water intake can help prevent and alleviate constipation, as it softens stool and supports regular bowel movements.
Temperature regulation: Maintaining proper hydration helps regulate body temperature, reducing the risk of overheating, which can be harmful to the developing baby.
Prevention of urinary tract infections: Pregnant women are more susceptible to urinary tract infections (UTIs). Drinking plenty of water can help dilute urine and flush out bacteria, reducing the risk of UTIs, which, if left untreated, can lead to more severe complications.
Swelling and edema: Edema, or swelling, is a common discomfort during pregnancy, particularly in the extremities.
Preterm labor risk: Dehydration can potentially increase the risk of preterm labor. Maintaining hydration is essential to reduce this risk and support a full-term pregnancy.
Morning sickness: Nausea and vomiting, often referred to as morning sickness, can lead to fluid loss.
Pregnant women should pay close attention to their fluid intake, ensuring they drink enough water and other appropriate beverages to meet their increased hydration needs during this transformative period.
How much water intake is recommended for pregnant women?
The recommended daily fluid intake for women is around 8 cups (64 ounces). This encompasses a mix of beverages such as water, tea, and coffee.
Pregnant women should drink approximately 8 to 12 cups (64 to 96 ounces) of fluids per day. Make sure you drink enough because during pregnancy in particular, your body needs water not only as a means of transport but also for the formation of extra blood and amniotic fluid and for the supply of the unborn baby.
During the breastfeeding phase, lactating mothers are often advised to increase their fluid intake to support milk production. The recommended amount during breastfeeding may vary, but a recommended is to consume an additional 16 cups (128 ounces) of water compared to the non-pregnant state.
It's important to note that not all fluid intake comes directly from liquids. Approximately 20% of our daily fluid needs are met through solid foods. Fruits, vegetables, and soups, for example, contribute to overall hydration.
What is safe and recommended and what drinks to avoid during pregnancy?
Ideal drinks would be mineral water, fruit juices mixed with water, vegetable juices, fruit, and herbal teas.
Expectant mothers should avoid drinking pure fruit juices, fruity drinks, and fizzy drinks, as they contain plenty of sugar and unnecessary calories. Of course, you should also completely abstain from alcohol, for the sake of your baby’s health.
The consumption of real coffee and black tea should be reduced to a maximum of 2-3 cups a day, because too much caffeine may have adverse effects on mother and child. It is better to drink decaffeinated coffee or tasty herbal tea.
Best food sources for increasing your water intake
Drinking water and other hydrating beverages remains essential for staying properly hydrated, but these foods can be a tasty and nutritious way to support your hydration needs.
Here are some of the best food sources for increasing your water intake:
- Cucumbers
- Watermelon
- Strawberries
- Celery
- Oranges
- Lettuce
- Tomatoes
- Zucchini
- Bell peppers
- Berries
- Pineapple
- Radishes
- Spinach
- Broccoli
- Grapes
References
[1] Soma-Pillay, P., Nelson-Piercy, C., Tolppanen, H. and Mebazaa, A. (2016). Physiological Changes in Pregnancy. Cardiovascular Journal of Africa, [online] 27(2), pp.89–94. doi:https://doi.org/10.5830/cvja-2016-021.
[2] Cleveland Clinic. (2022). Pregnancy Constipation: Pain, Causes, Treatments & Relief. [online] Available at: https://my.clevelandclinic.org/health/diseases/21895-pregnancy-constipation
[3] BabyCenter. (2021). Swollen feet, ankles, and hands (edema) during pregnancy | BabyCenter. [online] Available at: https://www.babycenter.com/pregnancy/your-body/swollen-feet-ankles-and-hands-edema-during-pregnancy_230
[4] American College of Obstetricians and Gynecologists (2020). How much water should I drink during pregnancy? [online] www.acog.org. Available at: https://www.acog.org/womens-health/experts-and-stories/ask-acog/how-much-water-should-i-drink-during-pregnancy#:~:text=During%20pregnancy%20you%20should%20drink
[5] BabyCenter. (n.d.). How much water should I drink while I’m pregnant? [online] Available at: www.babycenter.com/pregnancy/health-and-safety/how-much-water-should-i-drink-while-im-pregnant_5283
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