Your 57th Reminder… You Need More Water during Pregnancy. Let’s Talk about Why!
Water, water, water. How many times have you been told to drink more water during pregnancy? I know, a lot.
When I was attending my routine prenatal visits this was one of the only nutrition-related recommendations I received. I wouldn’t be surprised if this was true for you too.
While there are lots of nutrition-related topics of importance outside of water, I can’t lie that water is an important topic. So much so that I’m dedicating this blog post to discussing the importance of water during pregnancy. Alright, let’s jump in.
Why Water?
Pregnancy is a time of immense physical change and many of those changes require more water. Make amniotic fluid to surround and protect the baby… more water. Increase in blood volume… more water. Create cells and organs of the developing baby… more water.
In addition to literally more water required in the body, water plays a key role in many body functions.
Nutrient Transport
Water helps ensure that all the vitamins and minerals we take in get where they need to go. This includes transporting essential nutrients to the growing fetus.
Prevent Constipation
I made a whole blog post about constipation which you can read here, but in short, it is important to have enough water to keep things moving along and draw into your stool to pass easily.
Reduce Complications
Dehydration can contribute to a wide variety of problems in pregnancy including preterm labor, low amniotic fluid, and even birth defects.
How Much Water?
Okay, so water is important. Established. Does that mean I need to go all bodybuilder and carry a gallon water jug around all day? Not exactly.
Water needs are individual (like most things) but in general, ACOG recommends drinking at least 8-12 cups (64-96 oz) of water per day. I know near the end of my pregnancy, I needed over 128 oz of water as discussed with my care provider for some of the symptoms I was experiencing. So you may very well need more.
Some situations you may need more water include if you exercise regularly, live in a hot climate, or are carrying multiples. Always talk to your dietitian and/or medical provider for your specific needs.
Tips to Stay Hydrated
So how exactly can you make sure to get in all this water? I’ve got a few tips!
Water Bottle: Use a water bottle and bonus points if it has a straw. Bring it with you so you can sip it throughout the day.
Set Reminders: Use an app or set reminders on your phone to remind you to drink water regularly.
Mix it Up: You don’t have to drink plain ol’ boring water all day. There are lots of ways to add flavor such as with fruit and electrolyte powders. In fact, I give you 10 ideas in this blog post.
Eat Water-Rich Foods: You don’t just get water from drinking it, many foods contain high amounts of water. Snack on fruits and vegetables, such as watermelon, cucumber, and strawberries, which are high in water.
Avoid Caffeine: Unfortunately, caffeine can dehydrate you. One cup of coffee in the morning is just fine, but due to dehydration risks as well as other complications, excess caffeine should be avoided.
TL;DR - Hydration is important for many body processes during pregnancy. Start with 8-12 cups of water a day and adjust based on your unique needs. Have fun with meeting your daily goal by mixing it up with flavors and add-ins!
Remember: This post is for informational purposes only and may not be the best fit for you and your personal situation. It shall not be construed as medical advice. The information and education provided here is not intended or implied to supplement or replace professional medical treatment, advice, and/or diagnosis. Always check with your own physician or medical professional before trying or implementing any information read here.
