Dehydration can be a serious health issue for any person. But for a pregnant woman, this can be extremely concerning. Water plays an important part in the development of your baby. So, it is important that you stay properly hydrated.
Dehydration is a condition in which the body loses more water than it is taking in. When this happens, the body can start struggling with normal functions. In the case of a pregnant woman, this becomes more worrisome. Water is needed for forming the placenta that is responsible for passing nutrients to the baby. Dehydration during pregnancy can lead to some serious complications like electrolyte imbalance, urinary tract infections, preterm labour, low amniotic build, and low breast milk production.
To avoid such complications, you can try the following practices for keeping the body hydrated:
- Be aware of the fluid recommendations for a particular stage
You need to drink at least 2-2.5 liters of water daily. When you are pregnant and breastfeeding, this amount becomes 2.5-3 liter’s daily. This amount of water that is required is subject to weather and level of physical activity.
- Don’t wait to be thirsty to drink water
When you are feeling thirsty, this means that your body is signaling you that it has lost fluid. Drinking water throughout the day consistently can help you avoid and fight off this feeling.
- Add some flavour/ Try Smoothies
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If you don’t want to drink normal water all the time, you can add some natural flavors to brighten it up. For this, you can use herbs, fruits, and vegetables. All you have to do is take a pitcher of water and add fresh ingredients to it. Then, put it in the fridge for a few hours and you will have a tasty and refreshing drink. You can try a combination of pear/ginger, mint/cucumber, watermelon/rose water, and lemon/tulsi. Smoothies can be made easily by blending fruits, milk and yogurt.
- Increasing your produce intake
When you eat more fruits and vegetables, you are increasing the fluid intake as they are mostly made of water.
Caffeine is diuretic. This means that it will increase the amount of fluid your body will lose while urinating. You should not take more than 1-2 cups of coffee daily.
- Keeping a water bottle in sight and with you at all times
When you have a water bottle in sight, it helps you remind yourself to drink more water throughout the day.
You can drink water while doing other tasks as well. For example, while you heat up your lunch, you can take a sip. You can also stay better hydrated by exercising indoors or early or late in the day.
- Making drinking water a part of your routine
Find ways by which you can make drinking water and staying hydrated a part of your routine. For example, you can create a habit of drinking water after brushing your teeth or while going to work. When it has become a part of your day-to-day schedule, you are less likely to forget to stay hydrated.
Avoid drinking sweetened beverages like soft drink, fruit punch and sodas as they offer empty calories and are hypertonic. Also, you have to stay away from alcohol during pregnancy. Instead, you can go for herbal teas like chamomile, ginger, and ginger blends that can contribute to keeping you hydrated. However, you should drink them in moderation.
Dehydration can become a serious concern if you can’t find a way to replace the lost fluid. With the above-mentioned tips, you will be able to deal with it in the best way and avoid any complications.
Dr. Radha S Rao
MBBS, MS, MRCOG, DFFP
Consultant, Obstetrics and Gynecology
Apollo Cradle, Jayanagar
