Hydration in Pregnancy

We are at the final post in the comprehensive series, Vital Nutrients in Pregnancy. For this post, we are going to take a deep dive into a substance that we need more than anything else for survival, but that is not always classified as a nutrient. This substance is water, which makes up around 60% of our body’s mass. It is essential to the health of both mother and baby.

Today, we are going to take a look at what, specifically water is, what electrolytes are, why hydration in pregnancy is important, as well as some simple tips to follow in order to ensure proper hydration in pregnancy.

But first, here is my hydrating labor-aide/adrenal cocktail, that can also be enjoyed throughout pregnancy! Make sure to enjoy after a nice bite of protein, to avoid any blood sugar spikes if this is not for labor 🙂

First, we are going to look at what water is, and why it is essential to the human body.

What is Water?

Did you know that while a person can survive a month or more without food, they can only survive 3 to 5 days without water? That is because of the fact htat the majority of our body is made of water, and the body outsources most of the water it uses. Meaning, the water cannot internally produce enough water to sustain itself for long.

As mentioned above, the human body is made up of roughly 60% water.

It is vital to every bodily process including bone health, nerve functions, muscle functions, metabolic functions, hormonal health, and more. Here are some of its main roles:

• Maintains both proper cell volume and cell structure (it is vital to cell structures)
• Protects the body in various ways: Absorbs impact, cushions the skeletal system, lubricates organs
• Vital in various chemical reactions
• Vital to the digestion process
• Transports various molecules throughout the body
• Maintains blood volume
• Allows for ease of breathing
• Regulates body temperature

As you can see, water is vital to so many different functions of the body. No wonder we cannot survive without it. With how important water is to the individual body, can you imagine how important it is to a body that is supporting 2 lives?!

Let’s talk about the importance of water in pregnancy!

What are Electrolytes

Now, we’ve talked a bit about what water and hydration are, but one of the most important elements of hydration are electrolytes. This is because electrolytes are the essential minerals that conduct electricity when dissolved in water. I know what you’re thinking… conduct electricity? WHAT?!?

Crazy, I know, but we are electric beings that depend on electrical currents running throughout our cells. Electrolytes allow for water to nourish our cells through attracting water across cell membranes through an electrical pull. As this occurs, water is distributed to the different cells and tissues that it is needed in.

Main electrolytes include sodium, potassium, calcium, chloride, phosphorus, and magnesium, all minerals that we discuss in greater detail in part #5 of this series.

So to put simply, the hydration of cells occurs when electrolytes and water are in balance. When there is too much water and not enough electrolytes, cells become overwhelmed through excess. However, if there are too many electrolytes and not enough water, dehydration can occur quickly. Either way, the risk of hydration occurs.

If you want to take a deeper dive into electrolytes, check out this article by Lily Nichols.

Why Hydration is Important to Pregnancy

In pregnancy, your hydration needs increase greatly due to the fact that your body is now supporting a growing human! Here are some specific reasons that drinking enough water is important to pregnancy:

• Metabolism of mother increases, boosting hydration needs
• Increased blood volume means there is greater need for hydration
• Increased hydration supplies further oxygen and nutrients to baby
• Aids in prevention of constipation
• Reduces risk of swelling due to fluid retention (I know this sounds backwards, but dehydration can actually increase risk of swelling due to the impact it has on the balance of cells.)

Tips to Ensure Proper Hydration in Pregnancy

As you can see, maintaining hydration in pregnancy is very important to the health of both mother and baby. I know that as you learn a bit about water and electrolytes here, it can seem like a daunting task to get enough of these essential nutrients.

Do not worry though! It really does not have to be that complicated, and I have some tips laid out for you below!

• Learn to listen to your body’s cues of thirst
• Drink when you feel the sensation of thirst. This is an early sign of hydration, so it is important to listen to this cue when it presents itself.
• Consume mineral rich foods that are packed full of the electrolytes listed above
• Consume foods rich in water like watermelon, cucumber, tomatoes, zucchini, and oranges every day
• Avoid processed salty foods, as these can be dehydrating, requiring a lot of the body’s water
• Avoid beverages with excess sugar, such as soda. While you should not be consuming alcohol or caffeine while pregnant, it should be noted for fertility purposes that these are also dehydrating.
• Calculate a baseline of water consumption by dividing your body weight by 2, and drinking the result in ounces. As hydration needs are extremely individual it is important that you use this as a baseline, and then adjust to drink more or less depending on the individual needs of your body
• Consuming a traditional foods, nutrient-dense diet will help to ensure you are being well hydrated through both electrolytes and water.

RECAP OF HYDRATION IN PREGNANCY

I hope that this was a helpful guide to how to remain hydrated in pregnancy, at a time when it is essential to both the health of mom and baby. Hydration involves both water and electrolyte consumption, so make sure you check out the rest of this series to ensure you are obtaining the rest of the nutrients that are vital for a thriving pregnancy.

By following the tips I have laid out, you are well on your way to remaining hydrated throughout your entire pregancy!