Hydration
OK, so I know this one feels like a really obvious one, but hear me out.
I can’t count how many mamas I talk to who still don’t realize how much water they actually need during pregnancy.
Adequate hydration is vital to all functions in everyday life for everyone. So when you factor in that you have not only your body to hydrate, but also an entire other human being living and growing within yours, a sac of literal fluid in which he/she lives in, as well as your own increased blood volume…the importance of your hydration is just off the charts during pregnancy compared to everyone else. Bonus: mamas who are getting adjusted regularly and also are well-hydrated RARELY have round ligament discomfort…in case that’s the motivation you needed 😉.
So here’s what you need to be doing to keep your body and your baby happy, healthy, and well-hydrated:
Take your body weight (in pounds) and divide that by 2. That number is the amount of ounces that you should be consuming every day. Example: If you weigh 200 pounds, you should be aiming for 100oz of water per day. EXCEPTION: if you are pregnant, you should always be aiming for at least 80-90oz per day (even if your calculation I explained above brings you to below 80).
Every time you drink coffee, tea, or soda…count that as a negative number in your hydration count for the day 😬. Example: if you have drank 64oz of water through the day, but you also drank a 10oz soda…consider yourself as only having drank 54oz of water. Coffee, teas, and sodas are DEhydrating liquids. So just make sure you make up for it with a little extra water!
You may also want to consider adding electrolytes to your hydration routine. This helps you hold onto the hydration a bit better (as opposed to the water just running right through you!). While things like Gatorade and Propel definitely provide electrolytes, they’re not really the best drink for your health (as they often come with artificial dyes, flavoring, and sugars). You should look into cleaner versions of electrolytes like: Coconut WATER (not coconut juice), LMNT electrolyte packs (we carry this in our office!), Needed electrolyte powder, or you can even make your own using a recipe like THIS one.
If you’re not a big fan of water, here are some tips to help you stay hydrated:
Try infusing some fruit! Some of my favorites to put in water are: strawberry & lemon, cucumber, lemon & lime. But the options are truly endless!
Try some coconut water (or any of the other electrolyte options listed above) for a different flavor, but still lots of great hydration and electrolytes!
Play around with different temperatures of water! For me, ice cold water was the most refreshing, so I definitely prefer that on a regular basis. However, I can’t drink a lot at once. So if I find myself at 4pm and notice I’d hardly drank any water all day, I’d get a glass of room temperature water, which I could more easily chug to try to catch up.
Different drinking apparatuses just hit different sometimes! For me, if it has a straw, I drink more. I also have to have a bottle that’s a large volume (40+oz) because I hate having to go fill it up. On the other hand, I have a patient who enjoyed smaller glasses because everytime she filled it up, it felt like an accomplishment and a mini celebration for her. So basically, just find what works best for you!
Smoothies can also be a great way to get great hydration as well! In fact, “gel water” is supposed to be especially hydrating. Gel water is what you’d think of a mouse in the desert getting their hydration from: since a lake isn’t readily available the majority of the year, mice in the desert turn to foliage and fruits for their hydration. Smoothies can do the same for you! That being said, I’d encourage you to try home-made smoothies! Restaurant-made smoothies often have sugars/syrups or other unfavorable things that won’t be beneficial to your health and hydration. PRO TIP: Make ziploc baggies with your favorite smoothie fruits already parceled out so that on a busy day, you can just dump one little baggie into your blender and go!