Water: – 70% of the earth is covered by it; 60% of the human body is made up of it. Even with that much water in our bodies, we are not able to produce it ourselves, so we still require replenishment on a daily basis, and even more so whilst we are pregnant.
But for those who are pregnant, how much water should you drink? Although the answer may differ from person to person, the general rule of thumb says at least 15% more than the regular daily required intake. Wondering exactly what that is? Keep reading to find out what your body requires to keep your vitals in check.
Water Requirements during Pregnancy
While some hate the taste of water and others adore it, there is consensus on the fact that it is required as much as, or even more than, our bodies require food, especially during pregnancy. Water is an absolute requirement for the human body and all its organs to function properly, and it is a key element in antenatal wellbeing. It assists the body to absorb some of the most important vitamins like vitamins B12 and B6, ascorbic and nicotinic acids, as well as riboflavin. It can assist with the prevention of constipation and urinary tract Infections, which are both very common during pregnancy. It also assists in controlling blood sugar levels during pregnancy to avoid some of the awful side effects of gestational diabetes.
In addition, water is required to create the amniotic fluids in which your baby grows during the gestation process. It also assists with the increase of blood plasma volume which is required to help feed the fetus. Furthermore, after the delivery of the baby, water is required to create breast milk. A dehydrated mother will therefore not be able to produce enough breast milk to feed her baby.
As a general rule, our bodies should be replenished on a daily basis by approximately 65oz (two liters) of water. This intake should be increased by at least 15% while you are carrying a baby.
In order to make an accurate calculation of the exact amount of water to drink during pregnancy, you need to take your weight (in lbs) and multiplies it by 0.5. The answer (in oz) is the amount of water your body requires in regular circumstances and on a daily basis. Add a further 15 to 20% to ascertain exactly what your body requires during pregnancy.
Does It Matter Where My Water Comes From?
When it comes to the health and wellbeing of your unborn baby, you can never be too careful, especially in the first few weeks s of the embryo’s development. Therefore, it is imperative that you drink water that you know for certain as safe.
In recent studies, various results found that both municipal and private well-point water could be unsafe and lead to possible birth defects. The reason for this relates to the chlorine found in unfiltered tap water and contaminants like nitrate, arsenic, and atrazine found in private well water. Although some of the results regarding tap water were approximately every 5 out of 1000 babies or 0.05%, the risk is perhaps too high to take for any parents. So, you might want to err on the side of caution and stick to bottled spring water you know is safe.
Things To Consider To Increase Your Water Intake
It can be tough to drink up to 12 glasses of water every single day, so it is possible to cut some corners here and there to ensure that your body receives the fluids you require:
1. Your Daily Dose
In addition to the normal 8 glasses of water every day, another 1 to 2 glasses is required whilst pregnant, and at least 3 more during the lactation period. You should therefore at least try to drink a minimum of 6 to 8 glasses every day. You can make up the rest from food and the following tips.
2. Avoid Caffeine
Although caffeine drinks are a source of fluids, it unfortunately does the exact opposite of hydrating the body. The presence of caffeine in your system will actually excrete water from your body, so try to avoid it or switch to decaf.
3. Eat Foods High In Water
Eat foods that have high water content like melons, soups, tomatoes, etc. Your body will draw the water from these foods during the digestion process.
4. Add Fruits To Your Water
If you don’t particularly enjoy water, add some sliced fruit to it to create a lightly infused fruity cooler. It will make the taste much easier to tolerate.
5. Add Water To Your Fruit
When having juice, especially the 100% pure pressed kinds, add some extra water to it to lower the sweetness and acidity levels and aid in your water intake.
6. Drink Small Amounts Often
Instead of drinking ounces upon ounces of water at once, rather drink a few sips of water constantly. That way your water intake and blood sugar levels remain constant and you are not faced with the extremely uncomfortable pressure on a full bladder from your baby.
To Conclude
If you’re pregnant, how much water should you drink? The answer to that can be ascertained with an easy calculation; however, as a general rule, a minimum of eight to ten glasses of water is required. Whilst lactating, a further two glasses should be added to the daily intake.
It is not required but is certainly best to avoid unfiltered tap and private well water, and rather replenish your water levels with good clean spring or filtered bottled waters.
Finally, water can also be replenished by eating certain foods, adding water to thick or sweet beverages or avoiding certain beverages like caffeine. Lastly, remember to drink in small amounts but constantly.
References:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1595116/
https://www.umsystem.edu/totalrewards/wellness/how-to-calculate-how-much-water-you-should-drink/
https://vitalrecord.tamhsc.edu/agricultural-compounds-drinking-water-linked-birth-defects/
https://www.naturalhydrationcouncil.org.uk/wp-content/uploads/2012/11/NHC-Pregnancy-Motherhood-fact-sheet-FINAL.pdf
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