HOW TO STAY HYDRATED DURING PREGNANCY

Hydration is important for everyone, but it becomes even more essential during pregnancy. Proper hydration supports your body’s increased blood volume, helps build and maintain the amniotic fluid, and aids in digestion and nutrient transport to your growing baby.
Here’s a closer look at why staying hydrated is vital during pregnancy and some practical tips to ensure you’re getting enough fluids.

Why hydration matters in pregnancy
1. Supports increased blood volume: During pregnancy, your blood volume increases by up to 50% to support your baby’s growth and development. Adequate hydration helps maintain this increased blood volume, ensuring that oxygen and essential nutrients are efficiently delivered to your baby.

2. Prevents common pregnancy discomforts: Dehydration can exacerbate common pregnancy discomforts like headaches, swelling, and constipation. Staying well-hydrated can help alleviate these issues, making your pregnancy more comfortable.

3.Reduces risk of urinary tract infections (UTIs): Pregnant women are more prone to UTIs, and drinking plenty of fluids can help flush out bacteria, reducing the risk of infection.

4. Supports amniotic fluid levels: Adequate hydration is crucial for maintaining healthy amniotic fluid levels, which protect and cushion your baby.

Tips for staying hydrated during pregnancy
1. Set a daily water intake goal: Aim for at least eight to ten 8-ounce glasses of water a day. You might need more if you're active or if the weather is particularly hot.
2. Carry a water bottle: Having a water bottle handy at all times is a practical reminder to drink throughout the day. Choose a BPA-free bottle or one made from stainless steel.
3. Add flavor to your water: If you find water boring, enhance its taste with natural flavors. Consider adding slices of lemon, cucumber, or a splash of juice.
4. Eat water-rich foods: Incorporate fruits and vegetables with high water content into your diet. Watermelon, strawberries, cucumbers, and lettuce can contribute to your hydration.
5. Limit caffeine: Caffeinated beverages can contribute to dehydration. Limit your intake of coffee, tea, and sodas, or opt for decaffeinated versions.
6. Take fruit smoothies: If you’re looking for a nutritious beverage option, fruit smoothies for pregnant women are an ideal choice. They're easy to make, can be tailored to your taste preferences and nutritional needs. See some fruit smoothie recipe ideas here.

Final thoughts
During pregnancy, your body needs more water than usual to support the growing baby's needs and maintain your own bodily functions. Adequate hydration can alleviate common pregnancy discomforts such as constipation, urinary tract infections, and hemorrhoids.
For those looking for refreshing, hydrating, and nutritious beverage options, fruit smoothies for pregnant women are a great choice.