Now that it’s getting warmer, it’s important to keep up with your water intake, especially if you’re pregnant or breastfeeding. Women should drink an average of 2,7L and men 3,7L but, did you know you should be drinking MORE when pregnant and breastfeeding? If you’re like me, 2,7L already feels like a struggle.
So why do we need to drink so much water and what can we do to increase our intake?
Water is important for your body and cells to function properly, help nutrients circulate in your body and helps flush toxins from the body.
But when you’re pregnant it also helps form the amniotic fluid around the fetus.
When you’re breastfeeding, it is extra important to hydrate as you’re not just hydrating yourself, you’re hydrating your baby too as breast milk is about 90% water.
Experts recommend that pregnant and nursing parents drink 3,7 liters to help their body keep up, so let’s look at some tips on how to increase your fluid intake.
Flavored water. Add fruit or herbs to your water makes it taste better when you’re tired of plain water.
Adding it into a routine. Drink a glass of water every time you nurse, eat a meal or use the bathroom.
Eat it. There are so many fruits and vegetables that have a high water content, such as melon, cucumbers, lettuce and celery.
Using a big bottle. Having a big can help you keep track of how much you’re drinking and simultaneously motivate you to finish it. Also, having a bottle by your side means you’re more likely to drink when out and about.
Alternate your drinks. Try alternating with sparkling water, smoothies or herbal teas.
If you don't get enough water and other fluids, you risk becoming dehydrated, which can lead to some unpleasant side effects such as:
Constipation
Dizziness
Dry mouth and chapped lips
Fatigue and a lack of energy
Headache
Moodiness
Muscle cramps
Nausea
Still struggling to drink enough? Talk to your provider about getting some additional suggestions and support.
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