Hydration during pregnancy

Posted by

I drink water. A lot of water. And not much else (well there’s wine too). Staying well hydrated, especially in the warmer months and during pregnancy is very important. And there’s nothing better to turn to than H2O.

It cleanses, flushes out what we don’t need and keeps the kidneys and other detoxification organs working well.

I was intrigued by a study out of Australia that said, “Humans need to maintain fluid balance and need to drink water when required, but should also consider fluid in unprocessed fruits and vegetables and juices. There is further evidence that water and a well-balanced diet does far more than water alone,”. I totally disagree. Let me explain.

Although there’s the odd food diary that I see (my clients complete one before meeting for a consultation) packed fruits and vegetables that might offer enough water, but it’s the minority. I believe in our current collective general health, especially with diabetes skyrocketing, there isn’t enough fresh foods on the plates of the average North American. The article suggested that a baked potato was 75 per cent water, but that water needs to help the fibre from the potato to move through the digestive system. It’s unlikely to have much leftover once it’s done that job to hydrate other organs. Moreover, I don’t often see a baked potato eaten over french fries.

Processed food has become the norm for most families. Packages fill pantry cupboards and frozen dinners crowd out fresh meat in most freezers. To say that considering fresh fruits and vegetables for water intake would leave most at a hydration disadvantage. Don’t get me started about how much coffee most people drink in a day over a large glass of cool water. Most ride a caffeine high all day long.

Not Drinking Enough?

Symptoms of dehydration include headache, constipation, lethargy, dry skin, dry eyes and mouth, cracked lips, muscle soreness, fluid retention, low blood pressure and fast heart rate. If you suffer with any of these, give the eight glasses a try and see what happens. Once your baby arrives, you’ll need to drink at least a glass of water every time you nurse as breastfeeding does take a lot of water.

When you Need More Water

In addition to drinking water to quench your thirst and fuel your day-to-day, there are a lot of situations when extra water is required.

Pregnant and breastfeeding women; water requirements increase during pregnancy and while breastfeeding as large amounts of fluid are used to produce breast milk.

Exercise that makes you sweat; hot yoga, brisk walking or running and  cycling all increase the need to replenish water.

Climate; hot or humid weather, indoor heating that can dry skin out, and high altitudes.

Heath; fever, diarrhea and vomiting can all result in fluid loss and dehydration, especially dangerous for the young, pregnant and elderly.

With most people finding it hard to cram in the recommended 5 – 10 servings of fresh fruit and vegetables a day, the situations above would require at least double that to maintain hydration. It’s unlikely to happen. So it’s why I still turn to my glass of fresh, cool water to keep my body well hydrated, my skin looking great and me feeling my best. Keep water handy in a glass bottle or glass, and flavour it with mint, citrus or berries whenever you want a little extra zing.

And make sure to replenish well in the hotter months. You just aren’t likely getting enough from your diet alone.

You might also like to read:

Eat More Than Your Greens … Make it a Rainbow

Should I eat fish during pregnancy?

Posted by

Should I eat fish in pregnancy? The answer on SproutRight.com
I get this question a lot: is fish safe to eat while I am pregnant (or breastfeeding) and my short answer is … YES! Not only is it ok to eat fish in the prenatal period, it is also highly beneficial to your baby’s developing brain.

Read More

Herbs that Heal and Herbs that Harm During Pregnancy

Posted by

Herbs That Are Safe for Pregnancy on SproutRight.comBy Kate McMurray, CNP

Pregnancy can come with a host of symptoms – excitement, anxiety, nausea, fatigue, gas, bloating, insomnia, and information overload! You can feel challenged by knowing what to eat, and drink, in pregnancy. Before you throw out everything in your kitchen out of fear that it will harm your baby, check out the information below. Some of the teas in your cupboard may be just what you need to support your body through this amazing and demanding time. As always, you know your body best. Trust your instincts and consult a healthcare professional if you have any concerns.

Read More

How to WIN at a Baby Show: Your 5-Step Guide

Posted by

Sprout Right's Guide to a Baby ShowIf you are gearing up to attend a baby show this weekend, or any trade show anywhere in Canada, it’s a great way to discover what to buy for your growing family. Trade shows – with so many vendors offering products, services and information, as well as workshops put on by the show’s organizers – can be overwhelming. First time parents are eager to check out baby products and services made for their parenting adventure, but after the third baby food booth, it’s tough to remember the first.

Read More