Water is essential to our bodies; it accounts for 60% of bodyweight and plays an essential role in every bodily function from nutrient absorption to waste removal. But during pregnancy, keeping hydrated becomes even more critical – even mild dehydration can cause uncomfortable symptoms and serious complications that require immediate medical intervention.
Studies show that failing to stay adequately hydrated increases your risk of low birthweight, miscarriage and stillbirth significantly.1
As your pregnancy advances, so will your hydration needs. Each trimester poses its own set of challenges when it comes to keeping up with hydration needs; during the first trimester it should aim for approximately 8 cups per day of fluids from food and beverages; by the third trimester this should increase to 12-15 cups daily2.2
As your body continues to expand and adapt to accommodate for the growing fetus, the amount of fluid intake increases dramatically. Furthermore, morning sickness and other pregnancy-related symptoms often make keeping up with fluid consumption difficult.
Under-hydrating has been linked to an increased risk of swelling, urinary tract infections and constipation. It may even contribute to oligohydramnios – the condition where there is reduced amniotic fluid3
However, you can still enjoy some flavored drinks as long as they do not contain high levels of sugar or caffeine. A cup of iced tea, non-caffeinated herbal tea or 100 percent fruit juice with fiber added is fine – however when expecting, water should always be your go-to beverage choice.
Sparkling water is an excellent alternative to soda for pregnant women looking for something low-cal and sugar-laden. Add flavor with some cucumber slices or squeezes of lemon/lime.
Add some berries to your sparkling water for an antioxidant boost and to liven up a boring glass of water! Finally, to spice things up a bit further add mint sprigs or some muddling of berries into the glass to add interest and variety.
If you are having difficulty meeting your hydration goals, seek advice from your physician or midwife on how to increase your water consumption during gestation. They will also be able to give guidance regarding which water source would be safest for you during this stage. Remember that severe dehydration could signal preterm labor; so always reach out immediately for medical attention if this occurs.