Adequate hydration is crucial for all people, but becomes even more important during pregnancy. Water plays a vital role in the maintenance of health and well -being of both the mother and the developing baby. From favoring the increase in blood volume to helping nutrient absorption and absorption, staying properly hydrated is key to healthy pregnancy. Here you will find a complete guide on the importance of hydration and advice for pregnant women to ensure enough liquids.
Read too: Simplified hydration: how much water drink and when to be healthier
Why hydration is important during pregnancy
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Supports a greater volume of blood: During pregnancy, the blood volume of a woman increases approximately 50%. Water is essential to produce this additional blood, which helps supply oxygen and nutrients to the baby.
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Help in digestion and nutrient absorption.: Adequate hydration helps maintain a healthy digestive system, preventing common problems of pregnancy such as constipation and hemorrhoids. It also helps in the absorption of essential nutrients of food.
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Prevents dehydration: Dehydration can cause serious complications, such as urinary tract infections, premature delivery and low levels of amniotic fluid. Ensuring adequate fluid intake helps prevent these risks.
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Regulate body temperature: Pregnant women may feel more heat than usual due to hormonal changes. Staying hydrated helps regulate body temperature and prevents overheating.
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Reduce swelling: While some swelling is normal during pregnancy, proper hydration can help minimize excessive swelling (edema) in hands, feet and ankles.
The general recommendation is that pregnant women drink at least 8 to 12 cups (64 to 96 ounces) of water per day. However, individual needs may vary according to factors such as activity level, climate and general health. Thirst is a good indicator that your body needs more liquids. Drink water whenever you are thirsty and pay attention to dehydration signs, such as dark yellow urine, dry mouth or dizziness.
Read too: 8 Hydration tricks for busy people: Drink more intelligently, feel better
Tips to stay hydrated
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Bring a bottle of water: Take a bottle of reusable water at all times. This makes it easy to drink water throughout the day, whether it is at work, making occupies or relaxing at home.
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Infuse your water: If the running water is monotonous, add a touch of flavor by infusing it with fresh fruits, herbs or a slice of lemon or cucumber. This can make drinking water more pleasant.
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Establish reminders: Use telephone alarms or applications to remind you that you must drink water regularly. This can be especially useful if it is busy and tends to forget to hydrate.
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Coma moisturizing foods: Include foods with high water content, such as fruits (watermelon, oranges, strawberries) and vegetables (cucumbers, lettuce, celery).
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Monitor fluid intake: Keep a record of your daily water consumption. This can help ensure that you are fulfilling your hydration objectives and allow you to make the necessary adjustments.
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Stay hydrated during exercise: If exercising during pregnancy, it is essential to drink more water to compensate for lost liquids through sweat.
Not just water
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HERBA HEAD: HERBA TÉS WITHOUT CAFEINE CAN BE A TELLING AND WATER SIGHTING ALTERNATIVE. However, consult your medical care provider before trying new teas, since some herbs may not be safe during pregnancy.
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milk and juice: Low fat and 100 % fruits juices can contribute to daily fluid intake. Take into account the sugars added in the juices and opt for newly squeezed or diluted versions when possible.
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Soups and broths: Including soups and broths in your diet can provide additional fluids, especially if you have difficulty drinking water.
Signs of dehydration and when to seek help
If your urine is dark yellow or has a dry mouth, drink water. If you feel stunned, dizzy or very tired, you may be dehydrated. The decrease in urine production is a safe sign of dehydration. However, if you experience serious symptoms of dehydration, such as tachycardia, confusion, fainting or persistent vomiting, look for medical attention immediately.
Staying properly hydrated is a simple but powerful way to support a healthy pregnancy. If you follow these guidelines and listen to the needs of your body, you can make sure that both you and your baby stay well hydrated and healthy during this special moment.
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