During pregnancy, your fluid requirements skyrocket! Unfortunately,
research shows that most mummas don't meet their water requirements during pregnancy and
that can lead to a whole host of pregnancy complications. In this episode of Nourish,
I'm going to explain why fluid is so important and how much water you should drink during pregnancy.
I'll also share my 3 favourite tips for meeting these important water requirements. Stay tuned!
Hello! If this is our first time connecting, welcome!
My name is Melanie McGrice and I'm a pre and postnatal dietitian. I help couples give their
baby's the best start possible with the power of good food. Make sure you connect with me on
my socials....you'll find all the details in the description box below this video.
Research suggests that most women don't meet their fluid requirements during pregnancy.
It's interesting that we spend a fortune on expensive supplements, yet drinking water is
one of the most effective nutrients that you can consume during pregnancy, yet so few women do.
So, why is fluid so important during pregnancy?
Firstly, our fluid levels increase by approximately 150% during pregnancy. In fact,
about 8kg of our pregnancy weight gain is actually some sort of fluid... whether it be blood,
amniotic fluid, breastmilk or interstitial fluid (which is the nutrient-rich fluid that carries
oxygen and nutrients from blood vessels to cells). So, with all these increased fluid demands,
it makes sense that we need to drink a lot more water to remain well hydrated.
However, I'm going to share six common pregnancy complications
which can often be significantly improved by drinking more water.
Number 1: Swollen feet and hands - I know it sounds backwards, but having fluid retention,
where your hands and feet swell, is actually a sign of dehydration. Dehydration can cause your
body to hold on to fluid to make up for the lack of water coming in. Drinking water also
helps your kidneys to work more effectively to flush out sodium and other electrolytes.
Number 2: Pregnancy brain - Our brain is 75% fluid, so
when we become dehydrated, our brain can literally shrink to half of its usual size.
Studies show that when we are dehydrated it can become more difficult to think clearly.
Number 3: Fatigue - Dehydration has also been associated with increased levels of fatigue.
Fatigue is worst at the start and end of pregnancy, when your hormones are
changing the most, causing fluid requirements to skyrocket. Water is essential for carrying
oxygen and nutrients to all of your body's cells, so boost your energy levels by drinking
more water to oxygenate your bloodstream and get more oxygen and nutrients to your cells.
Number 4: Morning sickness - Although there is no data yet to support it, I have found that
some clients find a significant improvement in nausea when they consume more water. Many mummas
tend to crave salty, carbohydrate-rich foods when they are suffering with morning sickness,
or Nausea and Vomiting in Pregnancy, as it is now technically known. Salty, carbohydrate-rich foods
are known for making us thirsty and increasing fluid retention so I wonder whether part of the
reason that we crave these foods when we are nauseous is that we actually need more.
And, I have to say that I've found with my clients that drinking more water can significantly help reduce their nausea.
Number 5: Urinary Tract Infections - UTIs are particularly common during pregnancy as a result
of urinary retention as a result of your growing baby sitting on your bladder and/or hormonal
changes during pregnancy. Increasing water intake is a well-known treatment for UTIs, however,
one study of healthy, UTI-prone women found that drinking an extra 1.5 litres of water a day,
in addition to their usual daily fluid intake, significantly reduced the
likelihood of developing a UTI. While this study was not specific to pregnant women,
it provides an insight into the potential protective benefits of increased fluid intake.
Number 6: Constipation - constipation is common during pregnancy for a myriad of reasons,
one of which is dehydration. During pregnancy, increased water absorption by the intestines
may cause your stools to dry out, causing or contributing to constipation.
So, how much water should we drink during pregnancy?
Well, it depends upon our own personal needs such as how much sport you're doing, what your weight
is and whether or not you live in a hot climate, but in general most women require around 9-12
cups of water per day during pregnancy. Our fluid requirements increase throughout our pregnancy.
We need about 10% more fluid than usual during the first trimester,
increasing up to around an additional litre, or 33 ounces, per day towards the end of your pregnancy.
To meet your fluid requirements, keep a jug of water in high vision places such as your desk,
car and/or kitchen bench. There's also some great apps that you can download to send you
alerts to drink water, and my favourite tip, is to choose something that you do regularly,
such as going to the loo, or checking your phone, and develop an association habit, that every time
you undertake that activity, you drink a glass of water. Also, ensure that your water supply
is healthy and doesn't contain any heavy metals such as lead, which can harm your growing baby.
Let me know your favourite water drinking tips in the comments box below!
And, if you haven't done so already, make sure you download my free pregnancy meal plan by going
to melaniemcgrice.com/pregnancy. Ensure that you subscribe, and I'll see you in my next video!