Coach Zoe Simple and realistic tips for maintaing your hydration during pregnancy, even when you have trouble drinking water.
*Disclaimer: I am not a medical professional and the information in this post is for general educational purposes, not to be taken as advice in place of your physician’s recommendations. Always speak with your physician about the right dietary guidelines for you during pregnancy. I am offering information that is well known and can be referenced elsewhere. My recommendations are from personal experience and my insight as a certified fitness trainer.*
How does hydration affect pregnancy?
The benefits of maintaining hydration during pregnancy include…
- increasing amniotic fluid to protect and hydrate baby
- maintaining a blood volume that improves circulation of nutrients to mom and baby
- regulates body temperature for mom
- increased fluids to breasts to prepare for future milk supply
- lubricates moms joints
- aids in mom’s digestion
The benefits for mom are health related but can change the game of how you FEEL during pregnancy. Also, I personally feel that drinking cool water helps keep the heartburn away, or at least at bay. Which is great, because heartburn ruins my appetite and will to live (okay, a little dramatic but IYKYK).
Drinking enough water has so many benefits to your health and your baby’s through your prenatal days. It is important to know the “why’s” so you stay motivated to make it a priority!
How much hydration do you need during pregnancy?
According to the American College of Obstetrics and Gynecology, “During pregnancy you should drink 8 to 12 cups (64 to 96 ounces) of water every day.”
However, always speak with your physician on what is the right amount for you.
Personally, I like to drink nearly a gallon each day. I know that sounds like a lot! As an active person that works out most days of the week, it works for me and thats when I feel my best.
If tracking your intake sounds like a chore (because what mom needs one more thing to track?), my simple tip for you is to drink enough water throughout the day that you are regularly peeing and the urine is pale yellow to clear.
You will be surprised that you will very easily come close to that gallon mark, especially while focusing on hydration for pregnancy.
Like I said everyone is different. Generally, the smaller you are or less you sweat, the less water you will need. But when you are pregnant, keep in mind that you will need more water than normal.
How to rehydrate while pregnant?
I have found that staying properly hydrated can feel like a chore when you are a busy mom, so here are some realistic and effective methods you can try.
Always carry water with you
The easiest way to get enough water in is to keep water on you at all times. Water bottles everywhere! Or you can mimic your local gym-rat and carry a gallon jug around with you (It’s a great ice breaker and will help build those biceps for when baby comes). Check in with yourself halfway through the day, “have I reached _oz by lunchtime?” It’s a lot easier to spread your intake out over the span of 12+ hours rather than only at meal times when you already fill up fast or at the end of the day.
Start your day with water
First thing in the morning is when you will be the thirstiest. Take advantage and instead of waking up to your morning cup of coffee, opt for a glass of water or two instead. Like, roll out of bed and head straight for the water. You will feel a little boost in your mood and in your bowels, I swear!
Take advantage of your workout
When you workout and sweat, you will naturally increase your thirst. Take advantage and stay hydrated during and rehyrdate immediately after when you crave it. Personally, I have found that if I let myself drink right after my workout while I am hot and sweaty, I drink more than after I have cooled down and taken a shower.
If you have trouble drinking water during pregnancy, there are other ways you can increase your intake...
Eat your water
Fruits and vegetables are the best method to eat your water. Fresh is best or even frozen but once you cook or process those foods they will start to lose their water content, their crunch.
Try to eat your raw fruits and veggies wherever you can, such as quick grab ‘n’ go snacks. Smoothies are another great way to sneak water in. Not only can you stuff all kinds of produce into those but, add lots of ice so you are upping the water content as well. Soups, stews, and jellos are another option for upping your water intake while satisfying your hunger.
Flavor your water naturally
Adding fruit and/or herbs is an easy yet healthy go-to for training yourself to drink more water. Find combinations that you enjoy and mix it up. I prefer this method because you will build the habit of drinking water all day long instead of creating a dependence on those artificial water flavors
At the end of the day, there is no way around drinking water. You are going to have to suck it up buttercup! Toughen up girl, you can do it. However, you can use these methods to gradually build your taste for water and sneak extra fluids in without drinking it straight.
For more prenatal tips to help you feel your best during pregnancy, check out my Prenatal Fitness posts for a wide range of information to help you stay on track.
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