Tips for Staying Hydrated While Pregnant
June 11, 2021Dehydration is a serious concern for everyone during the hot summer months, but if you are expecting, you’re at a greater risk for complications such as neural tube defects, low amniotic fluid, inadequate breast milk production, and premature labor. Getting the right amount of water every day, and avoiding certain activities, will ensure you and baby-to-be remain hydrated.
When your body loses water faster than you can replenish it, and it struggles to keep up with its normal functions, that’s dehydration. Mild to moderate dehydration during pregnancy can cause a variety of symptoms, including:
- Dark yellow urine
- Dry, sticky mouth
- Decreased need to urinate
Replacing lost water is crucial. But there are other things you can do to ensure that you and your baby-to-be are staying hydrated this summer while you’re pregnant. Here we share some valuable tips.
Drink Lots of Water
Water is the secret to staying hydrated. When you are expecting, water is even more crucial because it helps form amniotic fluid, produce extra blood, build new tissue, carry nutrients, enhance digestion, and flush out wastes and toxins. That’s a tall order, meaning you need more water than normal. The average person needs eight 8-ounce glasses a day, but moms-to-be should drink at least eight to 12 glasses a day.1
Increasing water intake can be a struggle, especially if you aren’t a fan of plain water. Here are few suggestions to make it easier:
- Infuse water with fruit or cucumbers.
- Swap out regular water for sparkling water.
- Set a timer to remind yourself to drink water throughout the day.
- Use an app that helps you track your water intake.
- Carry a reusable bottle with you when you are out and about.
- Drink a glass before every meal.
Eat More Foods High in Water Content
Water doesn’t have to come from a glass or a bottle. There are lots of fruits and vegetables that have high water content. Plus, they’re packed with vitamins and minerals, and antioxidants that are good for you and your little one-to-be! Here are some fruits and veggies to try2:
- Watermelon: 92% water
- Strawberries: 91% water
- Cantaloupe: 90% water
- Peaches: 89% water
- Celery: 95% water
- Cucumber: 95% water
- Lettuce: 96% water
Avoid Activities that Cause Overheating
If you are pregnant, you’re more likely to become overheated during the warmer seasons. That means you may want to put activities you used to enjoy pre-pregnancy on hold until after delivery. Here are some activities you should avoid:
- Exercising outdoors.
- Exercising in closed, hot rooms.
- Cooking in the kitchen on warm days.
- Soaking in hot tubs or relaxing in saunas.
Limit Time Spent Outside in Hot Climates
Getting outside in the warm summer months is tempting but can create unique risks to expecting moms. Pregnant women who have a body temperature above 102.2 degrees are at greater risk for heatstroke, heat exhaustion, and dehydration.3 Of course that doesn’t mean you can’t get outside and enjoy the weather – just limit your exposure and make sure you are well hydrated!
Prenate® Vitamin Family
This post is brought to you by the Prenate® Vitamin Family, a line of prescription prenatal supplements designed to enhance preconception, prenatal, and postpartum nutrition in women. Talk with your doctor about how taking a daily prescription prenatal or postnatal vitamin could help support a healthy pregnancy and postpartum wellness.