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Pregnancy Nutrition - Hydration

Hydration plays a key role in the well being of pregnancy, labor, postpartum, and the outcome for baby. Water makes up 60% of our body. Water is responsible for:

  • Regulation of temperature

  • Transportation of blood

  • Flushing waste products out of the body

  • Lubrication of joints

  • Production and health of cells

  • Cushion and support for spinal cord and brain

  • Digestion and saliva production

How to increase water in pregnancy

In pregnancy the need for water increases as water is also responsible for:

  • Production, regulation, and amount of amniotic fluid

  • Transport of blood and oxygen to baby through umbilical cord

  • Removal of waste products for baby

  • Development, health, and well being of baby's kidneys

  • Helps in increase of blood production


During pregnancy, mom's blood volume increases by 45% to provide for baby's needs in the womb. That blood volume increase requires water. Water helps to increase blood production and cellular reproduction.


Kidney function in the baby is directly related to adequate hydration. When mom is hydrated, baby is able to produce urine. Inadequate hydration can lead to lower amniotic fluid that may lead to other complications in pregnancy.


What is the recommendation for water in pregnancy:

Pregnant women in the first trimester should be drinking at least 64oz of water daily with a goal of a 90oz of water daily. In the second trimester, water needs increase. Pregnant women in second or thrid trimester should be drinking at lease 90oz of water daily with a goal of 120oz daily.


In the first trimester, there is a drastic drop in symptoms that generally occur after a daily regiment of 90oz daily.

In second trimester, baby requires adequate hydration. Increase of water reduces change of interuterine growth restriction, low amniotic fluid, low birth rate, preterm labor, kidney issues in baby, abnormal gestational weight gain, gesational diabetes, and higher blood pressure.


By increasing your water content you can:


Dehydration:

Dehydration can lead to complications in pregnancy including preterm labor, birth defects, kidney stones, swelling, urinary tract infections (UTI), and many other complications.

Find out more about UTI here:


How to tell if you are dehydrated:

  • Dark colored urine

  • Less frequent urination

  • Extreme thirst

  • Dizziness

  • Fatigue

  • Confusion

  • Contractions


Increasing salt in pregnancy

Salt

Salt is an import mineral in the body that is required during pregnancy. As the baby grows, the need for salt increases. Salt is required for all of baby's movements, heart regulation, and development. As baby grows, baby will steal mom's salt for development leaving mom devoid. This can be a cause of dehydration. When water is consumed, if there is not enough salt to pull the water back into the cells, it can be eliminated by the kidney. Mom may be drinking enough fluid, but she is flushing her kidney because there is not enough salt.


Quality of salt is very important. Iodized table salt is harsh and contributes to heart disease and vein issues. Pink himalyan salt or celtic sea salt are good quality salt to use during pregnancy. Stay away from iodized table salt in pregnancy.


Ways To Increase Hydration:

  • Increase your salt consumption in pregnancy. Salt everything and add a pinch of salt to every cup or bottle of water that is consumed.

  • Carry a water bottle with you. When choosing a bottle, find one that makes it easy to track your water content.

  • Download a water app. Water app's notify when it is time to drink and help you achieve your goal for the day.

  • If you struggle with drinking water, infuse water with fruits, berries, veggies, and herbs.

  • Increase your water heavy fruits and vegtables, such as:

    • Watermelon, Cantaloup, and Honey dew

    • Celery

    • Grapes

    • Oranges

    • Peaches

    • Bell Pepper

    • Strawberries

    • Broccoli


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