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Activity - Staying Properly Hydrated During Pregnancy

By Rachel Lacourciere, edHelperBaby

  Staying Properly Hydrated During Pregnancy
           Staying properly hydrated during pregnancy and the post partum weeks that follow is extremely important.  Without enough fluid intake, you can experience increased fatigue, constipation, preterm labor, and after pregnancy you may have difficulty with your milk supply.  Therefore, it is valuable to closely monitor hydration, ensuring you are taking in enough fluids and limiting beverages that can act as diuretics.  Be aware that by the time most people get thirsty, they are, in fact, already mildly dehydrated, again reinforcing the importance of being mindful of hydration as part of a healthy pregnancy and post partum diet.  Use the following guidelines and tips to create a healthy hydration regime that fits your pregnancy.

 		   

  Things To Consider Beforehand
           There are a few guidelines you may want to keep in mind when examining your fluid intake:
  • Experts suggest that a pregnant woman drink between 8 - 12  eight-ounce glasses of healthy liquid a day.  (Healthy liquid is defined as water or low sugar juices.)
  • If you exercise, your fluid intake should increase - a general rule of thumb is to drink 8 ounces of water for every 20 minutes of exercise.  (This is in addition to the 8 - 12 glasses noted above for regular liquid intake.)
  • In warmer weather your fluid intake should also increase to allow your body a chance to replenish lost fluids.
  • Beverages containing caffeine act as diuretics, thereby contributing to dehydration and should not be considered part of your total fluid intake.
  • It is better to continually drink small amounts of fluid throughout the day instead of drinking large amounts only a couple of times a day.
  • When eating, do not drink a large amount of fluid as it interferes with proper digestion.
  • You may want to limit your fluid intake a couple of hours before you go to bed to minimize nighttime bathroom trips.

 		   

  How Do I Ensure I Will Drink Enough Throughout The Day?
           Below are a few tips to help you successfully monitor your fluid intake:
  • Keep a glass next to your computer- this way you can fill it with a healthy beverage before you sit down to check your email.
  • Carry a reusable water bottle in your purse or handbag. (Fill it at night if you have a busy morning schedule.)
  • Wear a digital watch that beeps every hour - use that beep as a reminder to drink!
  • Plan your fluid intake around your daily schedule. (Think about specific times in your day when you know you can slip in some "drinking" time - walking to your desk, before turning on your car to go somewhere, during a meeting, during naptime, etc.)
  • Map out specific fluid goal amounts at various points in your day. (For example - by 9:00 A.M. I want to have consumed 24 ounces, by lunch-time I want to have consumed 40 ounces, etc.)
  • Try adding lemon or lime slices to your water for a "twist."
  • Choose fruits and vegetables that are mainly comprised of water. (Good examples are tomatoes, cucumbers, zucchini, eggplant, watermelon, and peaches.)

 		   

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